Benefits of a CBD Massage

Written by Kevin McVay

Our team of professional massage therapists are here to help - we understand the treatment and the condition.


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Graston with muscle activation

Written by Kevin McVay

Using the Graston technique while having the muscle actively contract and relax


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Supermans - Prone Hyper Extension

Written by Kevin McVay

Superman

The superman strengthens the erector muscles that run along the spine. They play an important role in spinal stability in the upper and lower back.

This is helpful when your spine is under heavy loads while lifting and counteracts the negative effects of sitting. It is a static floor-based movement that challenges your core and lower back.

Starting Position:

Lie face down on the floor with your legs extended at a comfortable width and ankles slightly flexed with your toes pointed. Arms extended overhead.


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Band High Reverse Pull

Written by Kevin McVay

High Reverse Pull

The back of the shoulders, by comparison, are often neglected.

This type of muscular imbalance can contribute to shoulder pain and injuries, not to mention a "hunched forward" appearance and poor posture.

As a result, it is important to incorporate exercises into your routine that target the back of the shoulders, to mitigate some of the side effects of slouching and the High Reverse Pull happens to be an excellent option.

The Rotator Cuff is a group of muscles and tendons which function to stabilize the shoulder. Rotator Cuff injuries are all too common. This movement will gently strengthen the Rotator Cuff if an injury is present.


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Scapular Retraction

Written by Kevin McVay

Scapular Retraction

This is a strengthening movement for the scapular (shoulder blade) and the back of the shoulder.

If you have pain with the shoulder joint in the back or a restriction in the front of the shoulder, this is an excellent exercise for improved posture and upper back strength.

The subscapularis muscle plays an important role in providing front shoulder joint stability, and ability to rotate the arm. It balances the end of the upper arm into the shoulder joint during functional movements of the arm/shoulder and assists the other rotator cuff muscles.


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Theragun & Cupping

Written by Jon Christopher

Using a Massage Gun while a cup is applied to the skin!


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Thoracic Spine Chair Stretch

Written by Jeff Kong

Attention Rotational Sport Athletes & Desk Workers!

This edition of Tri-Covery Education deals with the Thoracic Spine and quick technique to give some much needed relieve in a very commonly held stress spot. The thoracic vertebrae compose the middle segment of the vertebral column. There are 12 in the human body. They are distinguished by the presence of facets on the sides of the bodies for articulation with heads of the ribs.

The main function is to hold the rib cage and protect the heart and lungs. In rotational sports, athletes must have, at minimum, adequate thoracic spine mobility in order to create the needed separation to transfer force from the lower extremity to the upper extremity while swinging/hitting, throwing, shooting and while changing direction.


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Kneeling Hip Flexor Plus

Written by Kevin McVay

Kneeling Hip Flexor Plus

Excessive sitting and poor posture keep the hips in a flexed position for a prolonged period, which weakens the low back.

It is an excellent move to counteract the negative effects of sitting. This stretch is an easy and gentle way to relieve the pain caused by tight hip flexors.

Hip Flexor Plus combines three variations to treat at a much deeper level. An addition to releasing tension in the hip and upper leg is to include an upper body side stretch, and a combination hip, side, and rotational stretch.


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Slow Release PNF

Written by Kevin McVay

While working on the Sartorius Muscle in class, Jeff had a great nugget for us to practice. That was, to use a slow release technique after muscle activation (PNF - Proprioceptive Neuromuscular Facilitation). Very effective in getting the intended muscle to "relax and release"


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Gluteus Medius

Written by Kevin McVay

Besides leveling your hips, the gluteus medius has an important job in biomechanics, stability, and balance.  When you walk and run it aids in stabilizing your pelvis and hip in particular when you perform activities where you balance on a single leg.

If the gluteus medius is weak, it can cause the hip that is not part of the standing leg to drop, and this can cause an abnormal gait and more pressure on one side of your spine. It is important to work on exercises specifically designed to keep the gluteus medius strong and healthy.


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