IT'S BACK!
A core strength class that will help increase stability of the spine and pelvis and prevent injuries. 
​The class is moving to a new location on Fitness Excellence, a full-service gym located behind London Drugs off Kilpatrick Ave in Courtenay.


Every Wednesday in January and February from 12:30-1:00pm. The 30 minute class at lunch will start with a short dynamic warm-up and get right into exercises. It will change each week and have a take-home program for the following week. 

Become a member of the Fitness Excellence Gym and you can take this drop-in class. This gym also has cardio equipment, weights, or yoga studio.

​Book early or it will be sold-out! 

The rotator cuff is made up of four muscles that help move and stabilize the shoulder joint. Damage to any or all of the four muscles and the ligaments that attach these muscles to bone can occur because of an acute trauma or throwing injury.  This damage can cause significant pain and disability with range of motion and use of the shoulder joint. It can become chronic and lifelong injury unless something is done.
The shoulder is a ball-socket joint that allows the arm to move in many directions. The rotator cuff muscles are the dynamic stabilizers and movers of the shoulder joint and adjust the position of the humorous (upper arm bone) and shoulder blade during shoulder movement.
The four rotator cuff muscles include the supraspinatus, infraspinatus, subscapularis, and teres minor.
Other muscles that help move and stabilize the shoulder include the deltoid, teres major, corachobrachialis, latissimus dorsi, and pectoralis major.

When the rotator cuff is damaged, a variety of issues arise:

• Pain and spasm limit the range of motion of the shoulder. The muscles do not make the small adjustments within the joint to allow the humeral head to move smoothly.
• Fluid accumulation within the joint due to inflammation limits movement.
• Arthritis and calcium deposits that form over time limit range of motion.

The severity of injury may range from a mild strain and inflammation of the muscle or tendon and can lead to a partial or complete tear of the muscle. Accessory muscles in the back, chest, or neck will compensate and posture will be affected (Upper Crossed Syndrome). Early treatment is best for proper recovery and preventing future flair ups.

Treatment Options:

Depending on how long or the severity of  the shoulder injury the therapy options change. With an acute injury (24-48 hours) immediate reduction of inflammation is recommended. Best practice is to slowly move the joint through range of motion every few hours and lightly massage the area to flush out excess fluid and swelling. With a more sub-acute or chronic injury, manual hands-on therapy is recommended including:

Active Release technique (A.R.T) can reduce the tension in the muscle and release fibres to restore normal motion around the shoulder joint. Graston Technique will break down scar tissue preventing the injury from becoming chronic. Joint mobilizations will prevent restrictions in the joint and help release the muscle tension. 

Get an assessment of a shoulder injury at Fit Chiropractic and Sport Therapy. 
​

Here are 3 great glute stretches which can help improve flexibility, relieve back, hip and knee pain and prevent injuries. The glutes are very powerful and strong muscles and often times they overpower the weak and "paper thin" low back muscles. By releasing those tight glute muscles you can take the tension off your low back. Also, IT Band tension may be caused by tight attachment muscles (Glute Max and TFL)

You only need to do 1 or 2 of these glute stretches - pick whichever you prefer. To be most effective you need to: Hold the stretch for 30 seconds and repeat it 3 times.

 All the pictures show the right glute muscles being stretched.


1) Pretzel Stretch

Starting Position: Lie flat on your back and bend both knees. Cross one leg over the other so your lower leg is on the opposite knee. Grab the other leg with both hands by putting your hands around the thigh.

Action: Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

2) Twisting Buttock Stretch

Starting Position: Sit on the floor with one straight and the other leg bent and crossed over.

Action: Turn your body towards the bent knee side until you feel a stretch in your buttocks. Hold for 30 secs

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 1) Bend one knee and cross it over the other leg so your foot is by the other knee. Repeat the stretch.
2) Stretch the glutes further by anchoring your elbow round the bent knee and pulling the knee further over to the opposite side

3) Figure 4 Stretch

Starting Position: Sit in a chair and cross 1 leg so that the foot is resting on the other knee as shown.

Action: Gently lean forward until a stretch is felt in the buttock of the crossed leg. Pull the knee closer to the body. Hold for 30 seconds.

Repetition: Repeat 3 times, 2x daily, or before and after exercise

Progression: 
1) Gently push down on your knee to increase the glutes stretch
2) Progress further by leaning towards the foot resting on your knee ie away from the side you are stretching