Stabilization Rehab

At Active Life San Diego Chiropractic and Sports Injury Prevention we educate our patients on individual specific Stabilization Rehab exercises which is tailored to help each individual strengthen and correct their own distinct problem. There will be specific exercises that will be performed at the clinic with supervision and if needed take home exercises that can be done in the comfort of your own home. Each exercise is prescribed to improve the effectiveness of your spinal correction and help the body’s adaptation to the new joint movement along with helping the body stay in balance.

Home Rolling Exercises:

Legs #1 Video (coming soon)

Calves

This at home exercise will tear up adhesions that have built up in the surrounding tissues of the calf muscles at the back of the lower leg. The back (posterior) portion of the lower leg is rolled over the roller from the ankle to just below the knee. It is recommended to roll in a upward (superior) direction to help decrease inflammation by directing excess fluid to the lymphatic system, but this will also allow oxygenated blood with fibroblasts to return to the area for repair.

Legs #2 Video (coming soon)

Hamstrings

This hamstring foam roller exercise will help to create a separation of tissues in and around the back of the upper legs. The back (posterior) portion of the leg is rolled over the roller from just above the knee to the lower buttocks (Gluteals). It is recommended to roll in a upward (superior) direction to help decrease inflammation by directing excess fluid to the lymphatic system, but this action will also allow oxygenated blood with fibroblasts to return to the area for repair.

Legs #3 Video (coming soon)

Ilio-Tibial Band

This Ilio-Tibial Band foam roller exercise will help to tear up adhesions that have built up between this tendinous sheath and the quadriceps and hamstrings below it. This long tendon derived from the tensor fascia latae (TFL) can often be associated with lateral knee pain or runners knee. The outside (lateral) portion of the upper leg is rolled over the foam roller from just above the outside (lateral) portion of the knee to the hip. It is recommended to roll in a upward (superior) direction to help decrease inflammation by directing excess fluid to the lymphatic system, but this action will also allow oxygenated blood with fibroblasts to return to the area for repair.

Legs #4 Quadriceps Video (coming soon)

This Quadriceps foam rolling exercise breaks up adhesions between the muscle layers that make up the quadriceps. This large muscle group is made up of four muscles the rectus femoris, vastus intermedius, vastus medialis and the vastus lateralis. The front (anterior) portion of the upper leg is rolled from just above (superior) the knee to the groin. It is recommended to roll in a upward (superior) direction to help decrease inflammation by directing excess fluid to the lymphatic system, but this action will also allow oxygenated blood with fibroblasts to return to the area for repair.