Core Exercises or “Anti” Core Exercises?

Today’s video focuses on pallof press variations for training the core and spinal stability – AKA “Anti” Core Exercises.

I’ve discussed before how much I love the pallof press. A big reason is due to the anti-rotational nature of them. Because of this, it a safe core exercise and usually it’s tolerable to do even when you’re in some pain.

The “Anti” in this case refers to the concept of using core exercises that resist movement through the trunk by bracing. Anatomically, the lumbar spine does a few things: flexes forward, extends back, side-bends, and rotates.

Since the main job of our “core” is resisting movement, training anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation are simple, safe, and effective core exercises. Although strengthening isn’t a cure all, “you can’t go wrong getting strong” does often hold true when it comes to preventing and calming down back pain.

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

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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!

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Chops And Lifts For Stability

Today’s video is centered on Oblique Chops and Lifts for trunk stability.

This exercise is a great way to functionally train oblique slings, rotational and strength/power and general core strength. In addition, these exercises can also be performed in other starting positions. For example: split stance, standing, seated, and many other starting points.

Depending on the starting position, chops and lifts can place an emphasis not only trunk and spine stability, but they can place more of a focus on hip, shoulder, ankle, or even neck/ cervical spine.

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– – Dr. Ryan Gavin

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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!

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Bear Planks For Trunk Stability

Today’s installment of movement tips is centered on the Bear Plank. The video above shows a few variations of this plank variation that is great for working on trunk stability.

Whether it’s for a functional core exercise, training the low back to resist extension and rotation, or working on shoulder and neck stability, the bear plank is another adaptable exercise for many different treatment and training goals.

This is one of the most common plank exercises we use in office. Usually, in your classic plank, the first move is for the low back to drop. Therefore making the exercise less effective, and possibly leading to low back pain. On the other hand, the bear plank allows the spine to stay in a more neutral position, making it a safer and more effective plank position.

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

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Hip Homework And Dissociation For Hip Health

Today’s video focuses on hip homework exercises that are great for helping with hip stiffness, training full hip range of motion, and learning to disassociate the hip joint from the pelvis and low back.

The hip joint is generally a very mobile joint. Also, it is usually fairly stable to do the skeletal anatomy. However, sometimes we lose some of the coordination to separate that hip movement from low back movement.

Hip homework like this is great for helping that coordination problem. In addition, dissociation movements like these are great for sports such as golf, as well as being important to know for good general movement.

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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!

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