seo@threestripesdigital.ca

The Jefferson Curl This is a great piece if you have tight hips. The compensations that occur with tight anterior hips is a lumbar extension fault. The Jefferson curl will help you improve your lumbar flexion and is great to pair with hip extension flexibility like the past 3 days. You can perform this on … Read more

The Longe Lunge You are continuing to work on hip extension with the long lunge. You have a couple of options with this one. You can do this supported or unsupported. You can do this as a static hold or as pulses. This is used as both a stretch and strength piece. For this, you … Read more

Day 4 may look similar to yesterday, however, there is a difference in what you are focusing on. Couch stretch position 2 will emphasis more of the upper quad and hip flexors. In this position, you are looking to get your leg more into extension. The setup is similar, you want to get into knee … Read more

Couch Stretch – Position 1 Couch stretch position 1 has more emphasis on the quad and knee. The effects of this stretch are going to come from trying to get as tall as we can. The more upright you can get (without extending the lower back), the more you can demonstrate your flexibility in the … Read more

Day 2 is the 3-step horse stance. It is a strength specific exercise for the side splits. It will help to build strength and flexibility in the hips. With the 3-step horse stance, you will start with your feet together. Start by rotating your heels out, then your toes, then your heels (that’s 3 steps) … Read more

Day 1 consists of 2 dynamic warm ups that you can use throughout. The Pike to Squat and the Elephant walk will help to warm up the hips. Pike to Squat – for this you can use something to elevate your hands if you cannot reach the ground. You want tofold forward at the hips … Read more

Starting Tuesday, December 1st, I will be releasing a video per day (for 14 days) of a flexibility or strength piece for you to try. These exercises are based on restrictions and weaknesses that I am seeing in the office. This will be a little journey that you can use as an assessment to see … Read more

Coronavirus Update Vol. 3 Hi all! I wanted to reach out to let you know what’s going on and to keep everyone informed. I am planning to stay open and continue treating with all recommended cleaning procedures and personal distancing procedures in place, as well as spacing out appointments (*if you feel unwell, have a … Read more

Hi all! After careful consideration with my family, I have decided to close the office on Tuesdays and Fridays this week and next week, then re-evaluate. This is my current plan, but this is a day-to-day situation that seems to be changing fast. My main goal is to keep you safe as well as myself … Read more

***Coronavirus update*** Coronavirus is a category of viruses that have been known since the 1960s and most often presents as a common cold. This mutation, known as COVID-19, is new to humans and seems to have properties that make it particularly infectious. While it’s true that the majority of people infected with COVID-19 will present … Read more