Core Stability - Side Plank With A Twist

Dr. Jordan Emmil of Back In Motion Chiropractic & Sports in Beaverton, Oregon demonstrates the side plank with a trunk twist variation:

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Hip Mobility - PAILs & RAILs

Dr. Meisenhelder, Chiropractic Physician at Back In Motion Chiropractic & Sports Rehab in Beaverton, Oregon, demonstrates hip PAILs & RAILs.


PAILs (Progressive Angular Isometric Loading), and RAILs (Regressive Angular Isometric Loading), are fundamental exercises in the FRC (Functional Range Conditioning) "system" of therapeutic exercise and rehab. These drills take what we learned from the hip CARs (Controlled Articular Rotations) exercise in the last of the hip series and bring things a step further.

PAILs & RAILs are based on the most current scientific evidence and clinical practices, incorporating both traditional concepts and a few new twists. These exercises combine stretching with isometric loading, somewhat similar to classical PNF stretching, with the goal of improving joint range of motion and end-range stability. It is not good enough to simply attain new ranges of joint motion, one must have strength in that new range for it to be of any real benefit functionally, and to avoid injury. 

So why the isometric contraction? Performing an isometric hold while in a stretched position tricks the central nervous system into thinking it is in a position that is safe - meaning beyond what your stretch receptors would normally allow you to attain. This allows the joint to achieve between 10-15% greater range of motion for free! So, as we work through this exercise, you can get greater and greater range gains. 

Why the 2 minute hold? While we all wish that 30 seconds of stretching a joint will help us improve flexibility, the hard truth is that any gains will be temporary at best. The best evidence we have to date tells us that our cells are not even aware of the forces applied via the stretch until about the 2 minute point. And if you think about it, anyone with superior joint range (think of someone who can perform a split) spends hours and hours working on flexibility and stability, not just minutes a day. The take away is this: do the work and spend the time! There are no shortcuts here:)

PAILs and RAILs concepts can be applied to any joint in the body, and will be featured in future videos. If you have any questions on how to perform this specific exercise or how to apply this idea to another joint, please check with our incredible staff!

Back In Motion Chiropractic & Sports Rehab - Proudly Serving The Beaverton & Portland Community For Over 25 Years - "Moving Toward Your Finish Line"

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Hip CARs - Hip Mobility Drill

Dr. Meisenhelder of Back In Motion Chiropractic & Sports Rehab in Beaverton, Oregon, demonstrates controlled articular rotations, or CARs, of the hip. 


 A large percentage of patients we treat in our Beaverton clinic have at least some degree of hip mobility restriction. Decreases in hip range of motion are common as we age, and are made worse by sedentary living and/or living at a computer. If your goal is to move better, and be as active as possible throughout your entire life, then regular hip maintenance is essential. 

The Controlled Articular Rotations of the hip demonstrated by Dr. M are a great starting point to increase the mobility of your hips. This drill focuses on end-range mobility and stability, which is extremely important as it is in this end range that most injury occurs. 

The drill begins in the quadraped (all fours) position, and as with all CARs, the movements should be performed slowly and with some self-imposed resistance - like moving your limbs through a thick gel. For best results, perform the drill 10 times in each direction on both sides. 

If you have any questions on the performance of this drill, please don't hesitate to call or swing by for a tutorial with one of our physicians. Happy training!

Back In Motion Chiropractic & Sports Rehab - Serving The Beaverton & Portland Community For Over 25 Years - "Moving Toward Your Finish Line"

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Sciatic Nerve Flossing

Dr. Meisenhelder of Back In Motion Chiropractic & Sports Rehab in Beaverton, Oregon, demonstrates Sciatic Nerve Flossing:

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