Videos

Tennis Ball for Tight Chest Muscles

Place tennis ball under the side-most attachment of involved pectoral muscles. Extend involved arm to the side, palm down. Use opposite hand or elbow for support. Turn head away from involved side. Hold for 30-60 seconds on each side. * Can be done against the wall instead.

Tennis Ball for the Foot

Place tennis ball under foot between the heal and ball of your foot as shown Move your foot along the ball until you find the most sensitive/tight area. Hold for 30-60 seconds on each side. *May do while seated in chair for more downward pressure. **May also use a golf ball or similar hard object […]

Tennis Ball for Glutes

Begin with both feet and hands on the floor. Sit on the tennis ball and roll back and forth a couple times to establish balance. Cross one leg over the other as shown. Roll back and forth on the tennis ball while rocking your hips side to side until you find the most sensitive/tight area. […]

Tennis Ball for Upper Back Pain

Place tennis ball between shoulder blade and spine as shown. Shrug shoulders forward in order to “open” the muscles between the shoulder blade and spine. Roll up and down and side to side on the ball until the most sensitive/tight area is found. Hold for 30-60 seconds on each side.

Tennis Ball for Calves

Place tennis ball on the floor under one of the calves as shown. Move your leg side to side as you feel for the most sensitive/tight area. May bend knee up to 90 degrees as shown below to release the sides of the calf muscle. *Hold for 30-60 seconds chiropractor prior lake nucca chiropractic

Foam Roller Exercise for the Chest

Foam Roller for Tight Lats (Latissimus Dorsi)

Lay on your side as shown. The foam roll should be placed so it touches your inner arm, but the pressure is applied to the shoulder blade area. Involved arm’s hand faces up. For additional stretch, may slide involved side hand and arm upward toward the head, and rotate trunk forward or backward. Hold for […]

Foam Roller for the Glutes

Begin with both feet and hands on the floor. Sit on the foam roller and roll back and forth a couple times to establish balance. Cross one leg over the other as shown. Roll back and forth on the foam roller while rocking your hips side to side until you find the most sensitive/tight area. […]

Foam Roller for Iliotibial (IT) Bands

Involved side leg is straight as shown. Bend support leg to 90 degrees, with the foot flat on the floor. Use elbow and hand to support as shown above. Rotate your trunk and glide yourself up and down on the foam roll with assistance of support leg as shown below. Gradually roll up on the […]

Foam Roller for the Calves

The single leg position helps you pinpoint more specific hidden areas in your calves that need to release. Place the foam roller under one of your calves as shown. Use opposite leg for support. Roll back and forth on the foam roll while rotating involved leg in and out, finding the most sensitive/tight area. * […]

Foam Roller for the Hip Flexors

With your fingertips, locate either side ASIS (Anterior Superior Iliac Spine) in the front of the pelvis as shown above. Along the ridge of the ASIS and below is where you will be focusing on. Use your forearms, toes, and involved side knee for support. Slowly roll up on the foam roll (so the foam […]

Foam Roller for Upper and Mid Back Pain

For Part 1: Hips and feet remain on the floor. Foam roll is placed at the mid-back as shown above. Hands support the head. Gently rock back as shown below (the foam roll does not move). Repeat 10 times. For Part 2: Begin with A) your feet flat on the floor; B) knees bent; and […]

Foam Roller for Quadricips (Quads)

The single leg position helps you pinpoint more specific hidden areas in your quadriceps that need to release. Place the foam roller under one of your thighs as shown. Use the opposite knee for support. Roll back and forth on the foam roll while rotating your hips in and out, finding the most sensitive/tight area. […]

Foam Roller for the Hamstrings

The single leg position helps you pinpoint more specific hidden areas in your hamstrings that need to release. Place the foam roller under one of your thighs as shown. Use opposite leg for support. Roll back and forth on the foam roll while rotating your hips in and out, finding the most sensitive/tight area. Hold […]

My Back Went Out on Me. What Happened? (Part 1 of 2)

When someone “throws out their back”, it could mean any number of things has taken place. They may have pulled a muscle or strained a ligament. In some cases of arthritis, they may have “pinched” a nerve along one of the jagged surfaces of a bone in the spine. Some people “throw out their back” […]

My back went out on me. What happened? (Part 2 of 2)

Continuing with top reasons our "backs can go out on us" Obesity. Obesity associated with various health problems. This includes weakness in the connective tissues that hold the vertebrae together. Muscles and ligaments distend outward, from the middle. This weakens the integrity of the spinal structure, especially when bending…and even more so when bending and […]

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