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The Foundations

The Foundations

The Foundations
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Welcome!

Welcome!

00:34
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Breathing

Breathing

02:16
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Bracing

Bracing

01:47
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Learning Intrabdominal Pressure

Learning Intrabdominal Pressure

00:57
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Intro exercises for neck pain
01:47

Intro exercises for neck pain

These exercises are great introductory exercises to start your neck rehabilitation. The goal is to gently begin both mobility and stability while maintaining a good breathing pattern. After an auto accident or neck injury movement is important as long as you're not pushing the range of motion too far irritating your injury. Have a slow consistent motion that's pain free, and these are a great start to get your neck feeling better! Here at Saratoga Chiropractic, we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Mobility Drills for Neck and upper trap tension
01:09

Mobility Drills for Neck and upper trap tension

If you find yourself with consistently tight neck, shoulders, and upper traps, these will help. The goal is to create awareness of where the shoulders are and to be able to move the shoulders independent of each other as well as the neck. Great as a drill to do during a break from the computer or first thing in the morning or anytime neck and shoulders are feeling stiff. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Exercises for upper back pain and stiffness
01:38

Exercises for upper back pain and stiffness

These exercises are great to get some movement into the mid and upper back. Whether you have upper back pain or just want some drills to help with stiffness or improve mobility, these are worth a try. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Having good rotation in your mid back
01:43

Having good rotation in your mid back

The thoracic spine (mid and upper back segments) is made to rotate more than any other areas of the spine! These drills are great to maximize that movement especially at the mid back. Also great as a warmup for any sports requiring rotation. Not the best drill if having moderate to severe pain that's aggravated by twisting. Here at Saratoga Chiropractic, we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
upper back and neck rotation
01:27

upper back and neck rotation

This drill will help with greater rotation of the neck and upper back. When you rotate you head you should ideally have movement with your neck and upper back. This drill promotes rotational movement in both of those areas. Because there is only mild to moderate neck rotation this drill can be used early in your neck rehabilitation such as after a mild to moderate neck injury from an auto accident or whiplash or just as a way to increase the rotation of you upper back for better mobility during regular life or for rotation sports such as golf, baseball, lacrosse... Here at Saratoga Chiropractic, we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Introductory low back pain Exercises
01:51

Introductory low back pain Exercises

These are some great beginner exercises you can do to start you low back rehabilitation program. Even if in moderate to severe pain, usually you can still do the first two exercises. Just only move through a pain free motion with the cat cow (which may be very minimal movement) and apply the powerlifters brace to the beast (see video on bracing for more details). Also great as a warmup before a workout! Here at Saratoga Chiropractic, we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Moderate level core exercises for low back pain
01:42

Moderate level core exercises for low back pain

These exercises are designed to maintain spinal stiffness while activating and moving about the hips as well as moderately challenging the core by resisting spinal movement in a slightly more advanced way than the traditional beast. Great moderate level exercises for your low back rehabilitation or as a warmup before your workout. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Lifting
00:56

Lifting

Here's a few tips that will spare your back while lifting. The goal with these cues is to better utilize the hips, diaphragm, core, and lats so as to keep the spine stable and move about the hips while lifting. These techniques can be used for lifting at home or a workplace as well as when squatting or deadlifting in the gym. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Introductory hip and pelvic activation drills
01:35

Introductory hip and pelvic activation drills

These are some introductory exercises to activate the hips and pelvis both isometrically(without movement) as well as with some small, controlled movements. These exercises are all done on your back which makes it easier to maintain optimal breathing patterns and intraabdominal pressure throughout the exercises. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Hip activation in multiple directions
01:35

Hip activation in multiple directions

Great drills to activate the hips through multiple ranges as part of a warm up for a more effective workout or to increase dynamic stability of the hips (to maintain stability of the hips while in motion). This will help optimize hip function which is important for anyone experiencing knee, hip, or low back pain. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
foot hip connection movements for running or other activites that require single leg balance
01:39

foot hip connection movements for running or other activites that require single leg balance

These exercises are great for maintaining optimal foot and hip mechanics while moving in multiple planes of motion. It also promotes hinging at the hip while maintaining a neutral spine and a stable foot. These movements will help maintain stability during running, plyometrics, single leg exercises, or movements that require change of direction while on your feet. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Lower Body Connection with Kettlebell
01:26

Lower Body Connection with Kettlebell

These drills are to coordinate the feet, knees, hips, and core together. The goal is to keep centered as much as possible, while the kettlebell creates a load to challenge that balance. Great foundational drill as a warm up for or to assist with any single leg exercises. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Knee Stability
01:15

Knee Stability

This movement is to load the knee in a controlled way while engaging the hip and keeping the foot centered. If you find yourself having a hard time maintaing control of the knee in a deep lunge, squat , or other exercise where you bend the knee to 90 degrees this is a great drill for you. Also great for intermediate rehabilitation to build strength around the knee. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Foot Mobility Drills
01:26

Foot Mobility Drills

These drills are teaching you to be your own foot chiropractor:) Its a routine to help mobilize the joints in your feet from the heel to the toes. Great to get the joints moving before a workout or to increase joint range of motion to help with pain from bunions, plantar fasciitis, and other foot conditions. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Foot balancing
01:55

Foot balancing

This video trains on how to balance the feet so as to keep the entire body centered and balanced from the feet all the way up the body. A foundational principle to master before doing squats, lunges, deadlifts, or anything on your feet. If your experiencing any foot/knee/hip, or back while while on your feet this is also a crucial principle to master! Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Shoulder exercises with Kettlebell
00:57

Shoulder exercises with Kettlebell

These exercises are used to strengthen and stabilize the shoulder and shoulder blade. They are great for rehabilitation after an injury or just to activate the shoulder and rotator cuff and shoulder blade for injury prevention or as a warm up. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Elbow & Wrist Movement
01:38

Elbow & Wrist Movement

This video shows some drills to hinge at the elbow while maintaining stability at the shoulder blade and wrist. Great foundational movement for preventing or help rehabilitating wrist, elbow, shoulder, shoulder blade, or neck pain. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Stabilizing the Shoulders on Hands and Knees
01:53

Stabilizing the Shoulders on Hands and Knees

This video shows cues you can use to stabilize the wrist through the shoulder blades so as to prevent wrist/shoulder/neck pain while doing exercises on hands and knees as well as a way to activate and stabilize the shoulder and shoulder blade together. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.
Side Lying Stabilization of the Shoulder Blade, Shoulder, Elbow and Wrist
01:32

Side Lying Stabilization of the Shoulder Blade, Shoulder, Elbow and Wrist

This is a great drill for stability of the shoulder blade and shoulder girdle while moving at the elbow. This will help for more optimal movement during side lying exercises. If you have pain in the neck, shoulder blade, shoulder, elbow, or wrist, this is a drill worth mastering. Make sure to maintain optimal breathing mechanics while doing this exercise. For more information, check out our video on breathing and intraabdominal pressure. See link below. Here at Saratoga Chiropractic we treat pain from auto accidents, whiplash, headaches, TMJ pain (TMD), upper and lower back pain, neck pain, muscle and joint pain, repetitive strain injuries, sports injuries, and more in the Saratoga Springs, Eagle Mountain, and Lehi areas. Thanks to my mentors Brett Winchester, Stuart Mcgill, Craig Liebensen, Pavel Kolar, Aaron Horschig, Richard Ulm, Joel Seedman, Micheal Rintala, Mike Boyle, Courtney Conley, Sean Sharkey and many others for the inspiration behind many of the exercises in these videos.

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