Training Shoulder Stabilization

Today’s video focuses on a few positions and transitions for working shoulder stabilization.

These are based on Dynamic Neuromuscular Stabilization (DNS) concepts. Based off the developmental sequence that we all go through when learning to move early on in life.

The shoulder is a naturally unstable joint due to its anatomy. Strong scapular and shoulder muscles are important for nearly any athlete or active individual. Although working on isometrics and endurance have their place in training and rehab, the transitions between the positions here are great for working dynamic stabilization of the shoulder. These better translate to movements we perform in the real world.

These are great to work into any program for throwers and overhead athletes.

Schedule your new patient visit with us today! Get the relief you deserve!

847-796-0224 or visit us to schedule online at https://www.ridge-rehab.com!

The Importance of Breathing In Stabilization

The DNS concepts around breathing and bracing strategies play a large roll in the Ridge Rehab treatment philosophy. This is a common place of emphasis early on when it comes to rehab exercises and patient education in the office.

We’ve talked about ways to stabilize, but how does breathing fit in? I know it sounds crazy. How can anyone be breathing wrong? The idea is simple: The diaphragm, abdominal walls, and pelvic floor play a crucial roll during respiration, and are responsible for contracting and timing correctly to create a strong Intra – Abdominal Pressure (IAP) to stabilize the abdomen and low back, allowing us to brace properly during movement. Expansion should occur in the abdomen on inhalation, with the chest moving very little. When this pattern isn’t your go to, it can result in compensatory movement patterns, decreased “core” stabilization, and overuse of certain accessory breathing muscles in the chest, neck, and even low back, among other things. If you think you have an issue with this, schedule today by calling 847-796-0224 or visit us to schedule online at https://www.ridge-rehab.com!

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Pallof Press Variants for Trunk Stability

This week’s Wednesday Work video focuses on the Pallof Press. Trunk stability is an important component when it comes to athletics, movement, and pain in general. This is a key exercise that we utilize often in office.


Trunk stability is important because our core is designed to keep the trunk stable while our extremities move around it. This exercise is one of the most functional exercises out there. It’s also highly versatile and easily modified depending on the goals we’re working on.


As usual, keep the spine neutral and upright. Control your position throughout the press.

It should feel challenging to keep your position, but not pulling you off balance at any point. If this does happen, this is where the versatility I mentioned earlier comes in: simply change your distance, weight / band tension, stance, grip, or speed. Trunk stability can also be trained from an endurance aspect by performing these as isometric holds, holding the arms out for different amounts of time.


Schedule your new patient visit with us and get the relief you deserve today by calling 847-796-0224 or visit us to schedule online at https://www.ridge-rehab.com!

Thanks for reading – Dr. Ryan Gavin – Park Ridge Chiropractor

Deadlift Variations For A Strong Low Back

The latest installment of Wednesday Work from Park Ridge chiropractor Dr. Ryan Gavin has arrived.

If you are in need of a Park Ridge chiropractor, make an appointment online here, or by calling 847-796-0224.

This week’s video focuses on deadlift variations for a strong low back. All too often, patients come in with misinformed beliefs about exercise, especially the deadlift. Some think it’s bad for the spine, some think they should never be doing them, etcetera. The truth is, when done correctly the deadlift and is a great exercise.

As a chiropractor, we should be appreciative of any exercise that strengthens the low back. There aren’t many better ways for us to build up low back and lower body strength and endurance than picking up heavy things and putting them back down.

With all of the sitting we do nowadays, training the posterior chain is more important than ever. The deadlift allows us to do this while using more weight than any other movement. This actually ends up training the posterior side of our bodies from our feet up to our traps. It’s hard to get more “bang for your buck” with an exercise than that.

Additionally, since it is what’s known as a “multi joint exercise,” it fires up our metabolism more than other static exercises, which makes it helpful for those looking to lose weight or burn calories.

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If you are in need of a Park Ridge chiropractor, make an appointment online here, or by calling 847-796-0224.

Thanks for reading – Dr. Ryan Gavin – Park Ridge Chiropractor

Hip Stretches For Hip And Low Back Pain

We are back with Wednesday Work #4 – Wednesday Work is a weekly installment of active tips for helping with movement, aches and pains, mobility, and performance from Dr. Ryan Gavin – Park Ridge Chiropractor. Today includes 3 Frog Stretch Variations that are great for mobilizing the hips through various ranges of motion. Thanks for watching – Dr. Ryan Gavin, Chiropractor in Park Ridge IL. Schedule your new patient visit with us and get the relief you deserve today by calling 847-796-0224 or click the link above to schedule your visit.

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Nerve Flossing For Low Back Pain

If you are looking for low back pain relief in Park Ridge or for a Park Ridge Chiropractor, schedule an appointment today! Low back pain is never fun, but when it radiates into the glutes or legs it can be even more bothersome. Radiation can be a normal symptom of different types of back pain, but it is definitely something you want to get evaluated to be sure of the cause. These are a few examples of neurodynamic exercises. These are used in the office when dealing with radiating low back pain. The purpose is mobilizing and desensitizing inflamed nerve roots. 

If you are looking for more information on what we may use for low back pain relief, check out this post for a few simple exercises we use at our Park Ridge clinic.

Appointments can be made online here, or by calling 847-796-0224.

Thanks for watching – Dr. Ryan Gavin – Park Ridge Chiropractor

2 Simple Low Back Exercises To Help With Low Back Pain Relief

We are back with another Wednesday Work video! The weekly installment of active tips for helping with movement, aches and pains, mobility, and performance. Today centers around low back pain and low back pain relief. In the video above, we have two simple movements for getting the low back moving through small ranges of motion that we may not train often. These are great to “wake up” the low back after sitting for long periods. These may help with low back pain relief, but be sure to get a proper evaluation to understand why it’s occurring.

If you are looking for low back pain relief in Park Ridge, schedule your appointment by calling 847-796-0224, or click the link above to schedule today!

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Take your low back training a step further with these challenging crawling exercises from Ridge Rehab and Chiropractic.

Thanks for reading – Dr. Ryan Gavin, Chiropractor in Park Ridge IL 

3 Exercises To Help Neck And Back Pain

We are back with another Wednesday Work video, the weekly installment of active tips for helping with movement, aches and pains, mobility, and performance from Dr. Ryan Gavin – Park Ridge Chiropractor and low back pain specialist. Today’s video focuses on the midback, and getting movement through there to help us get out of that flexed posture most of us are stuck in at a workstation. Feel free to let us know if there are any topics you’d like more information about and we can try to incorporate it into the youtube series.

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— Dr. Gavin

4 Crawling Exercises To Help With Low Back Pain

Wednesday Work is a new weekly installment of active tips for helping with movement, aches and pains, mobility, and performance from Dr. Ryan Gavin, Park Ridge Chiropractor and low back pain specialist. Today’s video includes 4 simple crawling variations to help drill core stiffness, hip and hamstring mobility, and coordination. Feel free to let us know if there is any information you’d like more information about and we can try to incorporate it into the series.

Follow along on youtube by subscribing HERE!

— Dr. Gavin

Do I Need To Warm Up?

Lately, we’ve had many patients coming in who are working out from home more and trying new forms of exercise compared to what they were previously doing in bigger gyms. One of the most surprising things to hear from patients is that they aren’t warming up before exercise. Whether it is going for a run, doing a youtube workout, or even playing a round of golf, a warm up can have a dramatic effect on performance and post activity soreness.

However, not all warm ups are created equal. 

Depending on your age, you may think of the “sit and reach” type stretches that most people grew up performing before sporting events or in gym class. Those have been left behind for the most part in the exercise and performance world. Research has suggested that this type of stretching can decrease muscle strength and power… both undesirable effects before playing sports or working out. 

What we want to be doing is a dynamic warm up, a warm up that involves movement and prepares muscles and joints for the upcoming activity. The warm up should be tailored to the activity that comes after it. Ideally, you are preparing in all three directions of movement, (front to back, side to side, and rotational), and in general the main goals are to increase blood flow and neurologically prepare the muscles that you are about to use. There has even been evidence to point to an active warm up reducing likelihood of sports related musculoskeletal injuries. In addition, it is also a great opportunity to work on mobility and control, agility, and general strength and power. 

While there are plenty of sources to use on the internet, a modern chiropractor is one of the best resources to create a comprehensive warm up that suits you. If you are looking for a Park Ridge chiropractor, Ridge Rehab and Chiropractic is happy to assist. Call us today to make an appointment!

Sports Med. 1985 Jul-Aug;2(4):267-78.

Warming-up and stretching for improved physical performance and prevention of sports-relatedinjuries.

Shellock FG, Prentice WE.

Int J Sports Physiol Perform. 2014 Jan;9(1):145-50. doi: 10.1123/ijspp.2012-0345. Epub 2013 Apr 9.

Does warm-up have a beneficial effect on 100-m freestyle?

Neiva HP1, Marques MC, Fernandes RJ, Viana JL, Barbosa TM, Marinho DA.

J Strength Cond Res. 2012 Apr;26(4):1130-41. doi: 10.1519/JSC.0b013e31822e58b6.

A dynamic warm-up model increases quadriceps strength and hamstring flexibility.

Aguilar AJ1, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, Padua DA.