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Fitness is Not Sports Performance

One of the biggest challenges plaguing sports performance is the prevalence of general fitness programs masked as "sports performance" programs.

Sadly the concept of sports performance has become so polluted that most parents and young athletes buy into programs that ultimately are just heavily fitness-focused with very little or poor instruction in regards to true development as it relates to sport.

True sports performance addresses much more than how fit you are or how hard you are willing to work. It's much more than cleans, sled drags, sprints, and conditioning circuits. You can use all these methods and more to sell someone on the "look" of sports performance. But if you truly analyzed most "sports performance" programs they boil down to general fitness and that's it.

Some will say, "Well fitness is important in sports. You got to work hard. You got to be in shape. You got to learn how to push through." Fact is anyone can workout tired. Anyone can workout sore. If they want it bad enough. The problem is none of that matter when it comes to performance. The reality is once an athlete has to go up against another human being, only one thing matters - is their ability greater than their opponent?

It doesn't matter how fit you are and how hard you train if you show up on competition day and fail to be at your best. Sport performance is multi-faceted and should never be treated in the context of fitness-focused training. There are general fitness attributes that are important in sport, but true sport performance must move beyond fitness in order to allow athletes to truly realize athletic potential by focusing on specific adaptions relevant to their sport.

It's important to do your homework and look beyond what may seem like sports performance. Despite what you may see on Instagram or hear from a friend, what you sign up for may not be exactly what you were looking for.

For more related reading:
https://gallagherperformance.com/4-things-you-need-to-know-about-sports-performance/

 
https://gallagherperformance.com/physical-preparation-vs-fitness/

 
https://gallagherperformance.com/learn-how-to-spot-the-fitness-frauds/

 
https://gallagherperformance.com/training-maximize-athletic-potential/

 
https://gallagherperformance.com/athleticism-requires-more-than-just-strength-speed/

 
https://gallagherperformance.com/training-tip/

Exercise Hacks Ep. 14 - Jump Rope & Sprint Mechanics

[embed]https://www.youtube.com/watch?v=bQj4CnMyU1M[/embed]

Going back once again to the podcast with Clinically Pressed, I mentioned the jump rope as a great tool for developing low grade plyometric qualities in the foot and ankle.

Let's take this a step further and demonstrate how these same qualities apply to sprinting. Front side mechanics or tripe flexion is extremely important to running and sprinting ability. Most people focus on the posterior chain and triple extension with little focus on triple flexion.  There is a reason why sprinters spend so much time practicing and rehearsing front side mechanics with marching and skipping drills.

A critical part of triple flexion is dorsiflexion at the ankle. Often you'll see athletes sprint with a lazy foot that isn't brought into dorsiflexion during the gait cycle. This must be addressed and trained accordingly. We want to train an 'active' foot, not a lazy foot. Training an active foot will require cues but the use of external cues such as the jump rope will force an athlete to become more reactive, thus possibly leading to quicker learning of new skills.

The jump rope can be included in skipping drills to develop ideal foot/ankle mechanics as they are necessary for optimal speed and power development. If these qualities aren't trained and mastered then athletic potential will be hard to realize.

 
For more related reading:

https://gallagherperformance.com/health-and-sport-performance-improved-in-5-simple-steps/

https://gallagherperformance.com/a-few-words-on-athletic-development/

https://gallagherperformance.com/what-is-natural-talent/

Sleep - The Foundation of Health And Performance

Roughly 1/3 of our life should be spent sleeping yet there is an epidemic of sleep loss and deprivation. If we fully appreciated the benefits of sleep when it comes to health, mental performance, and physical ability, it would reshape the way we view the importance of sleep.

1 out of 2 Americans get less than 8 hours of sleep per night and 1 out of 3 Americans get less than 6 hours of sleep per night. Sleeping less than 7 hours a night results in objective declines in health markers as well as mental and physical performance.



Let's talk health and sleep. The shorter your sleep, the shorter your life. It's a sad truth but it's a reality that less sleep is correlated with a shorter life span. Getting 6 hours of sleep per night or less is associated with increase in risk of chronic diseases such as obesity, diabetes, cardiovascular disease, Alzheimer's, and cancer as the immune system is suppressed on a genetic level.

Let's talk sleep and performance. Sleep is the greatest legal performance enhancing drug available to us. Sleep deprivation of 6 hours or less will decrease physical performance in strength, power, peak running speed, cardiovascular function, and time to exhaustion by around 30%. It is also harder to loss body fat when sleep deprived - so if you are trying to loss weight, you need 7-9 hours of sleep per night as diet and exercise alone won't be enough. Sleep is the foundation for diet and exercise progress.

Getting 7-9 hours a sleep per night is critical in motor skill acquisition and learning. Meaning if you practice and get adequate sleep, you will perform 20-30% better in those same skills the following day. Sleep smooths out motor learning and is critical in skills becoming automatic.

Sleep isn't all about quantity as you want to focus on getting quality sleep as well. To maximize the quality of your sleep it's ideal to sleep in a cooler environment. Try putting down your phone, turning off the TV, and dimming the lights an hour before bed. Avoid alcohol or other sedatives as they block the ability of the body to get into the deep stages of sleep critical to rejuvenating the body. It's advised to avoid stimulants such as caffeine and even exercise in the hours before you plan to go to bed. Start a sleep routine and stick with it.

Sleep - Get some!

Source: Dr. Matthew Walker

 
For more related reading:

 
https://gallagherperformance.com/stop-chasing-shortcuts/

https://gallagherperformance.com/a-few-words-on-athletic-development/

https://gallagherperformance.com/clinically-pressed-podcast-episode-38/

https://gallagherperformance.com/resetting-bodys-function-post-injury/

Pain Indicates A Health Problem, Not A Fitness Problem




As Gray Cook says, pain indicates a health problem not a fitness problem. In rehab, we deal with pain and dysfunction. In exercise and training, we deal with dysfunction. Pain and health problems should be managed by a licensed professional with appropriate training.

Exercising in pain is not the solution and you should seek proper guidance on how to get out of pain and correct dysfunctions before resuming your regular exercise or training program. Otherwise you may just get stuck in the perpetual pain cycle. The plan is to reduce pain, improve the tolerance to exercise through graded exposure, dose exercise and train to correct dysfunctions.
The management of pain should not be left to unqualified individuals in the exercise/fitness industry. With the rise of continuing education programs and certifications intended to help fitness professionals identify, through screening, an individual's level of training readiness.

Movement screens are generally performed to assess for mechanical sensitivity (aka pain with movement) and/or abnormal motor control (aka movement dysfunction). The screens are usually graded on a scale to reflect a score indicative of that individual's current performance.

A sample scoring system would look something like this:

0 = pain

1 = can't perform movement or has loss of greater than 50% range of motion

2 = performs movement with compensation

3 = performs movement without compensation

Screening provides valuable information and obviously it is ideal to work one towards a higher movement score.

The issue I have taken up with screening is the tendency for some fitness professionals to act as a pseudo-therapist when a client is experiencing pain. In my opinion, unless you have a professional license to work with the human body (i.e. chiropractor, physical therapist, massage therapist, medical doctor, etc.) you have no business providing 'rehab' or 'advice' to a client. The best advice you can provide is to have them seek a professional medical opinion from a trusted source.

Again pain is a health problem, not a fitness problem. Most people within the fitness industry simply have a personal training certification. Managing a client's pain is not within your scope. Pain is a referral to a medical professional. Once pain is managed properly, then exercise is reintroduced.


Got pain?

Give our office a call and let us help you get out of pain by providing you the tools to understand your pain, how to prevent it, and how to improve the way your body functions. The model at Gallagher Performance was developed to bring excellence in both pain management and exercise/fitness education.

 
For more related reading:

 
https://gallagherperformance.com/solution-long-term-improvement-back-pain/

https://gallagherperformance.com/receiving-value-treatment-training/

https://gallagherperformance.com/a-movement-screen-will-never-show-movement-habits/



Athleticism Requires More Than Just Strength & Speed

 
There's no single blueprint coaches follow when building an athlete. There are no shortcuts. Those cool looking, cookie-cutter programs found online, they often result in failure. In the training world, athletes aren’t built by copying the same program and applying it across the board. At GP, we are in the business of individualized architecture – intelligently designing personalized programs for each athlete. Whether in the weight room or on the field, it should be individual-specific.

We dial in to specificity instead of just saying let’s just go train hard and get bigger, stronger, or faster in the generic sense. Coaches and athletes can be obsessed with bigger, stronger, faster. Yes these are important elements of training but not at the expense of movement skill.

Sometimes athletes need more specific work when it comes to the quality of their movement in regards to stabilization, sequencing, rhythm, relaxation, timing, etc. Developing movement skill is often ignored or disregarded. The problem is there can be a huge disconnect between what an athlete thinks they are doing during a specific movement and what they are actually doing. We must improve their perception and awareness of movement. When combined with proper strength and conditioning, Improving an athlete's body awareness and movement skill will yield far greater results than just focusing solely on strength and speed numbers.

Movement skill acquisition should increase with as strength and speed development increases. This will only enable the athlete to move more efficiently and with less risk of injury.

There are different methodologies, philosophies, systems and styles used in the strength and conditioning industry. Reality is there is no gold standard by which everyone should follow. It’s about finding the right fit for both athlete and coach. Every athlete is slightly different and there won’t be one method that will work for every athlete. That's exactly why individualized decisions should be made for the athlete.

 
For more related reading:

https://gallagherperformance.com/thinking-of-taking-your-child-to-a-trainer-read-this-first/

 
https://gallagherperformance.com/understanding-the-benefits-and-concerns-of-youth-strength-training-programs/

https://gallagherperformance.com/the-essentials-of-speed-training/

https://gallagherperformance.com/how-do-you-build-an-athlete/

https://gallagherperformance.com/guidelines-for-selecting-a-strength-coach-or-personal-trainer/

 
 

Exercise Hacks Ep. 13 - Horizontal Pressing Alternatives for Painful Shoulders


[embed]https://www.youtube.com/watch?v=LNH6aIezqd0[/embed]

Outside of low back pain, shoulder pain is one of the most prevalent musculoskeletal complaints. For avid exercisers and athletes, shoulder pain is something most are familiar with, especially when it comes to horizontal pressing movements.

The most popular of the horizontal pressing movements being the barbell bench press. Bench press often enough, long enough, and heavy enough, you will likely experience some degree of limitation due to shoulder pain or injury.

This can be for a number of reasons that all should be considered. But there is one reason why the barbell bench press becomes unfriendly to the shoulders - the fixed position the scapula (shoulder blades) are placed into.

Creating a tight upper back and stapling the scapula to the bench is critical for a big press as this forms the foundation for pressing.

But let's consider healthy shoulder motion is dependent upon a freely moving scapula. Otherwise too much stress is placed at the glenohumeral joint (shoulder joint). Yes, accessory exercises should be programmed to maintain healthy shoulders but there is only so much that can be done to offset thousands of pounds of bench pressing volume. We absolutely should be proactive in our approach to avoiding shoulder pain and/or injury.

That's why it is important to incorporate horizontal pressing movements that allow the scapula to move more freely. Whether they are used as a primary movement, accessory movement or alternative while the shoulder is on the mend, the exercises seem in this video can offer increased shoulder stability and motor control while giving your joints and connective tissue a break from intense training. See in this video are:

1) Standing Horizontal Cable Press

2) Stability Ball Dumbbell Press

3) Stability Ball Alternating DB Press

4) Stability Ball Single-Arm DB Press

A great benefit to these exercises is the amount of core and hip engagement required which is awesome for teaching force transfer through the body and how to steer strength.

Note: if performing heavy presses on a stability ball be sure to use a properly rated ball.

 
 
 
For more related reading:

https://gallagherperformance.com/advanced-training-for-elite-athletes/

https://gallagherperformance.com/effective-treatment-shoulder-pain/

The Site of Pain Is Rarely The Source of Pain

A testimonial worth sharing:

When I first visited Gallagher Performance 6 months ago, I went for a nagging discomfort around my shoulder on the right side of my back that had stuck with me for the past 7 years. Not only was this uncomfortable, but it was also a major limiting factor in my physical performance. For years on my own, I tried various types of stretches, mobility exercises, and strengthening exercises, all to no avail. Due to its chronic nature, I continued to research the potential issue, and was convinced it was fascial adhesions in that area causing the discomfort and limited mobility. From there, I went to a number of deep tissue massages from various professionals, but those only resulted in short-term relief, not the long-term fix I was looking for. I continued my journey by going to various physical therapists in the area. I would tell them I thought facial adhesions were causing this issue. They would listen, target that area with facial release methods, give me various stretches and mobility exercises, but still no results.

Finally, I found Gallagher Performance one day as I searched for a fix for my shoulder and decided to give them a shot. Since I was still convinced that fascial adhesions were my issue, I went for a deep tissue massage for my first session with Ryan. Ryan listened attentively as I told him about my symptoms and the fascial adhesions that I believed were causing my discomfort and limited mobility in that area. Once the session started, he went to work on those fascial adhesions that I so strongly believed were the culprit. But this is where Gallagher Performance separated themselves from all of the other practitioners that I visited. Even though Ryan started on the facial adhesions, through his extensive knowledge and expertise, he quickly identified that fascial adhesions were not the issue. In fact, I unknowingly had issues in other areas in my body that were the root causes of my discomfort in that area. From there, through Ryan’s genuine desire to help his clients, he introduced me to Sean in order to work through the multitude of issues that caused this chronic discomfort and limited mobility for the past 7 years. Since that first visit, I’ve continuously worked with Sean and have practically eliminated the issue that had limited me for so many years.

Ryan and Sean were the first professionals to take an honest and objective approach to my issue. Instead of allowing my unprofessional diagnosis of my issue dictate their actions and approach, they independently applied their experience and knowledge to diagnose my issue and set me on the correct path for a long-term fix. Sean’s expertise in his field, specifically his knowledge of DNS (Dynamic Neuromuscular Stabilization), gave me the tools I needed to fix the root causes of my issue. His unique knowledge of DNS was imperative to my early success, but as we continued to work together on my path to maximizing functionality and physical performance, his experience and expertise in every area physical therapy allowed him to effectively diagnosis and treat any issue that would arise. Even though my discomfort has subsided greatly, I continue to work with Sean on correcting other problem areas that are limiting the full functionality of my body that I require to perform at a high level as an ice hockey goaltender. Only when I began my work with Sean was I not only able correct a lingering issue, but was also able to (and continue to) maximize my physical performance and functionality in ways I’ve never experienced before.

In addition to my periodic visits with Sean, I have been working with Ryan on the nutrition and training side for three months now, and as with my work with Sean, experiencing results that I have never experienced in those areas. For years, I have tried various exercise and nutrition programs, but the results that I experienced (if any) were short-term. I was never able to stick to a nutrition plan for very long or have a training program that was designed specifically to my needs. Ryan met those needs by developing a nutrition and training program built on a very simple yet powerful concept – sustainability. No longer was I burning out of my nutrition program because it was to strict and unsustainable, nor was I giving up on my training program because I wasn’t seeing any progress. Through the scope of sustainability, Ryan develops programs that not only brings incredible results, but also have the ability to be adhered to for the long-term. In addition, since Ryan and Sean work closely together, Ryan is able to take the feedback from my work with Sean and adjust my nutrition and training plans accordingly. I never had success in the past using various cookie-cutter nutrition and training programs. But once I started working with Ryan, I began to see great results on a consistent basic through the plans that he developed specifically for me.

My experience with Ryan and Sean has been, and continues to be, exceptional. Not only is their knowledge and expertise high-level, but they are truly tremendous people. They genuinely want their clients to succeed and will do whatever it takes to make that happen. The level of support and professional expertise that I have received from both Sean and Ryan is unparalleled, and I can’t thank them enough for success they helped bring into my life.

I would not hesitate to recommend anyone to see Sean and Ryan. Whether you are an athlete or non-athlete, young or old, I have no doubt in my mind that Ryan and Sean will be able to provide the level of support you are looking for. Gallagher Performance is much more than just a chiropractor, a personal trainer, or a massage therapist – they offer a multitude of services that restore health, functionality, and maximize physical performance. If you are looking for a high level of expertise and support in any of these areas, I urge you to give Gallagher Performance a try. They are hand-down some of the best in the business.

-Zaid Alzaid

 
For more related reading:

https://gallagherperformance.com/dns-solves-pain-improves-performance/

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/before-you-go-to-a-chiropractor-read-this-first/

The Essentials of Hamstring Rehab

[embed]https://www.youtube.com/watch?v=oZUKOz1iuhk[/embed]

This video highlights the hamstring rehab with Carter Henderson. Carter was a standout linebacker at Duquesne University, leading the team in tackles the last two seasons. Now he is in preparation for an NFL Pro Day.

Carter came to GP for rehab of a hamstring pull 12 days out from his Pro Day. His initial 5 days focused on manual therapy, eleetromuscular stimulation (EMS), with a primary emphasis on exercise progressions based on his tolerances and weaknesses. Focus was placed on exercise specificity to the stresses the hamstrings encounter during sprinting. We aimed to match joint angles, mechanics, and dynamics as they relate to his sprint form and lateral movement.

Days 6-8 on his rehab focused on tempo runs and flying 40s, keeping intensity below 75% effort. Gradually worked into higher intensities with specificity to pro day drills. Focus still on manual therapy, joint mobilizations and manipulation when indicated.

Effective treatment for a hamstring strain, and for any injury, must address not only the site of pain but ALL possible predisposing factors. There are essentially three ‘reasons’ as to why hamstring injuries occur. Sprinting is not the problem. Focusing on each predisposing factor through progressive treatment and training will best prepare the athlete for return to sport activities.

The act of ‘pulling’ a hamstring usually occurs at high speed running during the terminal swing phase of the gait cycle. As the hip is decelerating the forceful momentum as the leg swings forward, the hamstrings are loaded and lengthening as you are finishing the swing phase before foot strike. There are predisposing factors that ultimately cause the hamstring to be compromised such as:

  1. Poor neuromuscular control of the lumbopelvic region,
  2. Asymmetries in muscle length and/or hip range of motion, and
  3. Sacroiliac joint dysfunction
All of these factors need to be and should be considered when devising a treatment and rehab protocol to ultimately reduce the risk of re-injury and improve rehabilitation outcomes.

The utilization of manipulation, massage, soft tissue techniques, and nutritional considerations to support tissue healing become the foundation of early care and recovery from hamstring injury. Everything used to facilitate healing is based on examination and identification of the presence of any predisposing factor(s).

The transition from rehabilitation to return to sport then becomes dependent upon a process that addresses proper tissue healing and exercise progressions to improve structural balance, lumbopelvic control, strength, and coordination of movement required by sport specific demands in output and movement patterns.

This essentially sums up the process behind Carter's rehabilitation program.

Carter has turned around nicely and tons of credit to him. He wasn't able to walk without pain when we first started his rehab and was able to run a 4.75 sec 40 yard sprint on his pro day at Duquesne University. He did everything right in his rehab. Carter is extremely coachable and great to work with and we wish him all the best.

 
For more related reading:

https://gallagherperformance.com/solving-pain-influence-czech-rehabilitation-techniques/

https://gallagherperformance.com/posture-and-movement-linking-training-and-therapy/

https://gallagherperformance.com/makes-sports-rehabilitation-chiropractor/

https://gallagherperformance.com/fascia_muscular-adhesions_how_they_relate-_to_pain_and_overuse_injuries/

https://gallagherperformance.com/best-way-recover-tendon-pain/

A Movement Screen Will Never Show Movement Habits

Movement screens or testing can offer valuable insight into why you have pain or limited function.

However what tends to be more valuable is when someone help you understand your movement habits.

By observing how someone moves and the postures they assume during daily activities - walking, bending, twisting, reaching, pushing, or pulling - we can tell you more about the chronic stresses that may be the major contributors to your current problem.



Without understanding your movement habits, we are missing a big part of the healing process or why you experience plateaus in your training/exercise program.

Once you understand movement habits the focus becomes finding what provokes your pain and discovering your weaknesses. By identifying pain triggers, we can build a plan that enables you to control your pain and improve function while your body heals.

Systems and screens for movement are a useful tool, but they tend to be general in nature. They aren't highly specific to the individual all the time. They might work, but often times you must dig deeper and be more accurate in observation, evaluation, treatment, and self-management to help someone achieve their goals.

 
For more related reading:

https://gallagherperformance.com/3-common-reasons-low-back-pain/

https://gallagherperformance.com/dynamic-duo-chiropractic-dns/

https://gallagherperformance.com/resetting-bodys-function-post-injury/

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/tendinitis-changing-treatment-and-improving-recovery/

Exercise Hacks Ep. 12 - Do You Even Hoop?

[embed]https://www.youtube.com/watch?v=wippKKJceLA[/embed]

In a Clinically Pressed podcast episode, I was presented the question of an influential purchase for under $100. I said the jump rope and Mark Bell's hip circle. If we take it a step further and go with a purchase under $10, I'd say the hula hoop.

Why the hula hoop?



Put your preconceived notions and research aside. The hula hoop may be one the most simple - yet challenging - tools to improve closed-chain mobility and motor control of the pelvis over the hips. The hips must move quickly in and out of rotation while the abdominal sling system of the body (see Exercise Hacks Ep. 11) works to move the pelvis. There's a balance of muscular stiffness for motor control as well as the rapid contraction and relaxation of musculature essential to athleticism. These same muscular qualities are critical in preventing back and SI joint pain.

The hula hoop first peaked my interest in a rehabilitation video featuring Jacob Chychrun of the Arizona Coyotes. There certainly seems value in its use as a rehab tool. In my opinion, there is value in its use for performance as well. From my experience, if used strategically, the hula hoop can offer similar benefits and muscular activation that the 'Stir the Pot' exercise offers. In the video we demonstrate the Stir the Pot and then hoop it up.

Rather than generating movement at the shoulders, we are generating movement at the hips while maintaining a stiffness through the spine to resist spinal motion. Hula hoop long enough, your obliques will be fried. That or your nervous system will be shot from the level of intramuscular coordination required in your functional core - the spine, shoulders and hips.

Dr. McGill has described the obliques as responsible for directing 'hoop stresses' in the body. It's a critical part of the Stir the Pot exercise. Maybe the hula hoop can be used to train the obliques how to better handle those hoop stresses as well. I'd really like to get Pavel Kolar's thoughts on this as well as other colleagues that may have some experience or insight.

 
For more reading:

https://gallagherperformance.com/the-hidden-causes-of-sports-injury/

https://gallagherperformance.com/movement-improves-brain-function/

https://gallagherperformance.com/resetting-bodys-function-post-injury/

https://gallagherperformance.com/chiropractic-rehab-dns-treatment/

15 Minutes of Exercise OR 8+ Hours of Pain?

Just because you are in pain or injured does not mean you are fragile. Patient advice, education, and treatment that carries an over reliance on rest, ice, immobilization, and drugs only promotes fear-avoidance behaviors in patients - leaving them feeling fragile. What they need instead is graded exposure and reactivation to physical activity through movement re-education, strength training, and re-conditioning.

Research and clinical guidelines are consistently supporting exercise as THE number one intervention for back and joint pain.

Exercise provides the best long term outcomes. Sadly most people are never introduced to proper exercise for their back/joint pain OR would rather simply mask their pain symptoms with a drug, brace, tape, or some sort of passive modality yet they wonder why their pain continues to return.

These interventions have their merit, I'm not dismissing them as useless. However, when there is an over reliance upon these interventions without a shift in focus to graded exposure to physical activity through movement and exercise - it is easy to conclude why some people fail to get out of pain.

It's one thing to change pain, it's another to change how the body functions and impact the reasons WHY you developed pain in the first place. If you don't change function, this is the reason why patients relapse often.

Exercise become our gateway to change in the body. Exercise is treated like a drug in terms of dose and response. We need to dose (i.e. how much, what kinds, how often) exercise appropriately in order to get the ideal response (i.e. reduced pain, improved function).

Proper movement and smart exercise is the best medicine so let's dish it out!

You can accomplish more than you can imagine in just 15 minutes of daily, targeted exercise that is intelligently implement to address your weaknesses and eliminate your pain generators. Or the other option is to spend the majority of your day in pain, implementing questionable interventions that will do little to solve your problem in the long term.

Exercise should be viewed as a means to improve your quality of life. A means to make every day activities easier on your body. Or a means to improve function and therefore improving endurance, strength, power, and athleticism.

If you are ready to eliminate pain, erase weaknesses, improve how your body functions, or simply get in the best shape of your life - Gallagher Performance will get you on the right track to achieve those goals.

 
More related reading:

https://www.gallagherperformance.com/blog/a-powerful-innovative-approach-to-improving-how-the-body-functions

https://www.gallagherperformance.com/blog/tendinopathy-changing-treatment-and-improving-recovery

https://www.gallagherperformance.com/blog/how-movement-improves-brain-function

https://www.gallagherperformance.com/blog/how-dns-solves-pain-and-improves-performance

Exercise Hacks Ep. 11 - Train the Abdominal Slings for a Functional Core

[embed]https://www.youtube.com/watch?v=YybcsllEkhk[/embed]

Two common sites for pain and movement problems are the low back and sacroiliac (SI) joints. The SI joints are a common site for sensitivity due to biomechanical overload.

Once we have screened for sensitivities, pain generators and movement dysfunction, the presence of SI joint dysfunction is often found along with poor abdominal sling function. Chiropractic adjustments are great for addressing joint dysfunction, but we must train movement through specific exercise.



Addressing abdominal sling function is critical as the SI joints receive stability from the force closure our musculature provides. Poor function of these abdominal slings results in poor stability (and often pain) in the SI joints during walking, running, squatting, lunging, bending, pushing or pulling.

Our abdominal slings are present on the front (anterior) and back (posterior) of our core. The anterior sling being made of the pec major, external oblique, internal oblique, and transverse abdominus. The posterior sling being made of the latissiums dorsi and opposite glute complex.

These exercises demonstrate how to strengthen the abdominal slings as a functional unit. You want to think transverse plane.

Cable chop variations are great for the anterior sling. Cable chops are excellent for building a functional anterior sling for stability and efficient force transfer, especially for front side mechanics as it relates to running, sprinting, jumping, and throwing.

The posterior sling can be targeted with Single-leg Romanian deadlift (RDL) variations as shown. Drawing tension through the lats and glutes provides the stability in the posterior sling to improve motor control of the lumbopelvic region for efficient hip extension. Clean, efficient and - at times - powerful hip extension is critical to a number of athletic movements as well as daily living.

Our hips should be the "King of Motion" in the body, yet many of us deal with tight hips and painful backs or SI joints as a consequence. Our hip movement must be trained and optimized, but the hips will only be as efficient as the abdominal slings allow.

For improved function and less pain, think outside the box when it comes to your abdominal training. Function serves a far greater purpose than aesthetics.

Give these exercises a shot. Let us know your thoughts or questions!

 
For more related reading:

https://gallagherperformance.com/beginners-guide-injury-recovery/

https://gallagherperformance.com/improved-approach-chronic-pain-management/

https://gallagherperformance.com/3-exercises-athletic-mobile-hips/

 
https://gallagherperformance.com/exercise-hacks-ep-8-breathing-bracing/

https://gallagherperformance.com/do-you-really-need-more-mobility/

 


 

Are You Receiving Value in Your Treatment or Training?

The combination of chiropractic/manual therapy and massage therapy paired with smart training can make a profound impact on any musculoskeletal condition you may be dealing with. There's tremendous value in care and training that focuses on the goals and outcomes you care about. You place a value on your health or performance and you should receive services that deliver value.

The challenge is finding a chiropractor, therapist, or trainer who aligns with your values and the value that you place on your body and health. There's a spectrum on which these providers exist and it becomes your responsibility to do your homework. To make sure you find someone that can deliver the care, quality, results, and value that you're looking for.



You can go to 10 chiropractors and have 10 totally different experiences. You could see 10 personal trainers and have 10 totally different experiences. Yet all those experiences fall under the broad categories of 'chiropractic' or 'personal training'.

You don't know what you're getting into until you do some research and understand how someone practices or how they are going to approach your specific exercise program.

Some may argue one way may not be better than another way, but there are certainly more affective means of treatment and training that get better results.

There is a responsibility on the individual to find someone who will deliver that value. People often go through detailed vetting processes when it comes to a mechanic, electrician, plumber, doctor, etc. When it comes to your health, are you vetting the people you work with?

A big reason why we get a lot of athletes and individuals that prioritize their health is they do their homework. They want to understand how the body works and they are driven to optimize it. They search out the right person for the job. They want someone to deliver value in the care and the training that they are receiving because they realize they only have one body and they want to take care of it to the best of their ability.

Are you placing value on your health, fitness, or sport goals? Or are you just looking for the best price?

 
More related reading:

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/essentials-of-keeping-athletes-healthy/

 
https://gallagherperformance.com/options-dont-take-insurance/

https://gallagherperformance.com/the-benefits-of-performance-therapy/

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

Stop Chasing Shortcuts

When it comes to health, fitness, or athletic goals, there is no secret. There is no special exercise class, no special equipment or supplement. There is no magic. Yet people keep looking for one.

The truth is there are no shortcuts and anyone promoting shortcuts is lying to you. And if you bought it, you were buying 'hope' only to discover you actually got a bunch of nonsense that left you disappointed and frustrated.

Chasing shortcuts is a mentality that is robbing people of not only achieving their goals, but the ability to maintain them. If you some how think that serious health and fitness goals are able to be achieved with anything less than 100% commitment, dedication, discipline, and will power to sacrifice for your goals - there is nothing anything or anyone can magically do for you.



Spend your time, energy, and resources on what does work instead of chasing shortcuts. Recognize the work it is going to take and commit 100% to your goals.

Is this easy? No way. Most want something only when it's convenient or when it's easy to prioritize. They prefer the sound of some shortcut that will get them where they want to be - with less effort, less time, or without changing anything.

Where are you getting advice? Who are you listening to? Are they simply trying to sell you a BS program or product? Stop listening to this nonsense. It doesn't work. What works is tried and true sustainable actions with long-term focus.

Sustainable actions may be tedious and boring. But you know what isn't boring? The results sustainable actions consistently produce and the ability to maintain them. Ask anyone that's ever achieved anything worthwhile - in business, academics, or athletics - they all found success in doing the tedious and boring. All day. Every day.

Health. Fitness. Performance. Nutrition. They're no different. They are all lifetime pursuits. It's called a 'lifestyle' for a reason -you have to be in it for life. The question is do you value your goals enough to commit to the level of work, dedication, discipline, and will power needed to achieve them?

Change your mindset. No excuses. No shortcuts. Just results.

 
More related reading:

https://gallagherperformance.com/what-is-natural-talent/

https://gallagherperformance.com/attitude-is-everything/

https://gallagherperformance.com/learning-through-misconceptions/

https://gallagherperformance.com/training-tip/

https://gallagherperformance.com/dns-solves-pain-improves-performance/

Exercise Hacks Ep. 10 - Loaded Progression for Shin Box Get-Up

[embed]https://www.youtube.com/watch?v=WwIba7PpgXA[/embed]

Keeping with the concept of core stability and hip mobility, the shin box has become a popular drill for improving hip rotation, eccentric loading of the hips, as well as reinforcing ideal intra-abdominal pressure (IAP) and core stability.

Ideally the shin box is performed in a progression of static to dynamic variations. Progressions are dependent upon the ability to achieve ideal external rotation in the lead leg and internal rotation in the trail leg while maintain an upright, braced torso with sufficient IAP.



While the shin box and its get-up variations are most popularly used as a warm-up/movement prep or 'mobility' drill, loaded progressions can be an awesome tool for increasing hip strength and neuromuscular coordination of force transfer through the hips and core.

This advanced progression of the shin box involves the hanging band technique with a safety squat bar. The hanging band technique is great for cleaning up technique and reinforcing proper stability and motor control. Failure to control your technique or movement will result in the hanging weighs to sway uncontrollably. The fight your body goes through to maintain stability and the control needed to avoid excessive sway does plenty to 'coach' one how they should be moving. There's tremendous value in utilizing exercises or movements that allow one to problem solve on their own. That's what makes this loaded progression an awesome tool.

Not only are you improving 'mobility' but you're also developing strength and doing so in a way that movement quality won't be compromised because of load. It's something that happens all too often with exercise. You see people sacrificing form and quality of movement for the sake of more weight on the bar. With this exercise it isn't going to happen. If you try to perform this exercise with too heavy a load that causes form breakdown, the movement isn't happening at all. Arguably, one of the biggest contributors to 'mobility' issues is poor form associated with mismanaged loading strategies - or basically trying to 'muscle through reps' at the expense of quality in movement. This ultimately will   cause joint issues and mobility restrictions as you place too much stress on your joints on a repetitive basis.

So what's the best solution to mobility issues?

Sometimes the best mobility drill is building the foundation of ideal technique in a well-designed strength training program that erases your weakness. And this loaded progression of the shin-box get-up does just that.

 
For more related reading:

https://gallagherperformance.com/do-you-really-need-more-mobility/

https://gallagherperformance.com/solving-movement-problems-entertainment-vs-effective/

https://gallagherperformance.com/the-best-exercise/

https://gallagherperformance.com/unlock_your_potential_with_this_powerful_tip/

5 Reasons Not to Be Skeptical of Chiropractors

You've thought about seeing a chiropractor before, but have hesitated because you:

  • Heard it was "BS" or "quackery"
  • Thought that once you start going, you'll have to go for life
  • Were afraid of being adjusted
  • Thought they just won't be able to help
Let's first address the reality that all chiropractors are not the same. While "chiropractic" refers to the profession as a whole, what many people experience - from one chiropractor to the next - can be quite different. There are numerous techniques and specialization within chiropractic that enable chiropractors to do more than "just crack necks and backs".

In fact, chiropractors have the ability to successfully treat a number of common musculoskeletal problems. Below you will find five reasons why you shouldn't be so skeptical of chiropractors and why finding a great chiropractor can prove to be a priceless investment to your health and well being.

1. Solve joint and muscle pain without unnecessary medication or surgery

Let's illustrate the significance of this point with an all-too-common experience for many of us. You begin to experience joint (neck, back, shoulder, knee, etc.) pain seemingly for no reason at all. Your pain has just appeared and you are puzzled as to why.

What do must people do first?

Most commonly, they start in the medicine cabinet with common over-the-counter (OTC) medications like Tylenol, Motrin, Advil, or Aleve. They may ice the area or apply pain-relieving gels. Others may just give it time and play the waiting game to see if the pain goes away on its own. If OTCs, ice, pain-relieving gels or time don’t do the trick, then they pay a visit their primary care physician only to receive a script for either anti-inflamatories or muscle relaxers and a referral for an orthopedic consult. The orthopedist will likely perform a physical examination along with possibly ordering imaging studies such X-ray, CT scan, or MRI. Based on your  examination and imaging results, one of two recommendations is often made - physical therapy or surgery.

Too often surgery can be recommended before more conservative approaches are given a chance. Disregarding the risks associated with surgery, what happens when the procedure fails? Surgery is not a great choice when pain is associated with a positive — often incidental — finding on an MRI. These incidental findings are well document and often times structural adaptations to functional problems.

When assessed properly by a trusted conservative musculoskeletal care specialist, whether a chiropractor or physical therapist, many muscle and joint problems can be resolved without the need for surgery.

Seek conservative care first. If you don't respond to care within 6 weeks, then it wish to consider more invasive procedures if they are indicated.

2. Manage complicated disorders

Remember when I said all chiropractors are different? It's true.

Just like the medical profession, there are many areas of specialty in chiropractic. Those who specialize as a sports injury & rehabilitation chiropractor (such as Dr. Gallagher) have undergone the traditional education on joint manipulation or adjustments. However, in addition to their core curriculum, sports injury & rehabilitation complete hundreds of hours in continuing education learning about exercise and sport-related injuries, manual therapy, and functional rehabilitation methods.

Chiropractors who utilize a sports injury & rehabilitation approach incorporate joint mobilization/manipulation, soft-tissue treatments, various manual therapies, and functional rehabilitation techniques to provide a gold standard of care in treatment for individuals with exercise and sport-related injuries. This combination of complementary approaches uniquely positions sports injury & rehabilitation chiropractors to manage complicated disorders that other specialists may have difficulty in treating.

3. Prevent future episodes of pain by changing function

Imagine a world where patients get the advise, education, and treatment they need. Imagine doctors who:
  • Make sense of what a patients says
  • Know exactly what a patient needs
  • Confidently provide gold standard advice and treatment interventions
This world is obtainable, but it must first begin with better quality, order and structure to our thinking patterns. One of the fundamental challenges with healthcare is that the human body is amazingly complex and adaptive. In response to the complex nature of dealing with the human body, doctors and therapists may have the tendency to routinely provide services that serve their own skill set better than appropriately addressing the patient’s needs. Often times this leaves both the patient frustrated with lack of response to care.

As ac chiropractor it's my job to educate my patients and help them problem solve. I have to help them understand not just what their problem is, but more importantly why it started.

In understanding why their problem started, we aim to change the function of their body. If patients don't commit to changing their behaviors and habits that got them into pain in the first place, then how can they expect to find a solution to their problem?

4. Enjoy a healthier lifestyle

As stated in the point above, chiropractors should be educators. As educators, we teach individuals how to live their best life and do so in a model that promotes our patients's have a sense of independence, capable of making informed, intelligent lifestyle choices.

Regardless of specialization, a universal truth to chiropractors is that they generally practice a “holistic” approach to patient treatment. Meaning chiropractors view the individual as a whole, identifying and focusing on more than just physical symptoms such as pain. By employing a combination of manual treatments, ergonomics, postural education, exercise prescription, nutritional interventions, lifestyle advice, and other strategies (practitioner dependent), chiropractic is more than just cracking backs to reduce pain. Chiropractors want their patients to enjoy a healthier lifestyle.

5. Enhanced performance

We put our bodies through the ringer daily (some more intensely then others). Periodic treatment from a qualified chiropractor will help keep your body running like a fine-tuned machine, improving your ability to perform and progress in your training programs by optimizing the body’s ability to function at it’s best.

How?

By combining chiropractic with functional rehabilitation and strength and conditioning principles.

It's exactly why we do what we do at Gallagher Performance.

Almost every case involving muscle or joint pain requires some level of strengthening exercise progression and education.  We will make sure you are doing the most appropriate exercises for your situation and your level of ability. By clearly educating each patient on why they are performing their prescribed exercises or stretches, the focus becomes about patient empowerment and providing them with a sense of what they can do for themselves to keep pain from returning.

Regardless of the number of treatments you receive, the goal remains the same – to make a lasting change in your body through posture and movement re-education.

Wrapping Up

There are many great reasons to visit a chiropractor. Every chiropractor is different, so just because one didn’t work for you it doesn't mean that all chiropractors are useless. You just haven't found the right one for the job and that can prove to be a difficult task. Yes there are some bad ones out there (like any profession), but there are plenty of good ones that can be trusted.

No matter who you see, keep in mind that it is critically important that you understand your problem,   your treatment plan, your expectations for recovery, and how to manage your problem during as well as after treatment.

At Gallagher Performance it is our intent to get you back to what you love doing and as quickly as possible. We create clarity by helping you understand your problem, why it behaves they way it does, and apply the right tool to make a lasting change in the way your body functions.

 
More related reading:

https://gallagherperformance.com/dynamic-duo-chiropractic-dns/

https://gallagherperformance.com/busting-chiropractic-myths-misconceptions/

https://gallagherperformance.com/are-you-promoting-independence/

 
https://gallagherperformance.com/before-you-go-to-a-chiropractor-read-this-first/

https://gallagherperformance.com/when-should-i-see-chiropractor/

Exercise Hacks Ep. 8 - Breathing and Bracing

[embed]https://www.youtube.com/watch?v=VHRCCRmeznQ[/embed]

Ideal movement and optimal strength development first begins with using the diaphragm as the primary muscle for respiration and for Intra-abdominal Pressure (IAP) or what is also known as the abdominal brace.

A frequent piece of feedback we receive at GP is that much of what we coach is the opposite of what most people have always heard. In regards to breathing and bracing, too many people have either heard or been coached to 'draw' or 'suck' in their abdominal wall. These tips only serve to rob people of stability and strength and play a role in low back pain.



In this video series we discuss how to test IAP for yourself. This is much more challenging that it seems. Insufficient IAP is many times due to poor diaphragm activity and its functional relationship with the abdominal muscles. Poor IAP indicates an underperforming core.

If you're dealing with acute/chronic pain, frustration with progress in the gym, or plateaus in athletic performance and haven't had your breathing and IAP assessed - you're missing out! Learning to properly breathe with the diaphragm can be the stepping stone to the realizing the potential you have when it comes to physical ability. Since breathing is foundational to correct IAP, the core cannot function as it is intended until breathing is normalized. The core is our body's powerhouse and it starts with breathing. It sounds too simple to be true, but improving your breathing can have profound impacts on pain and performance.

Re-training the breathing pattern and creating sufficient IAP cannot be fully covered in a series of 60 second videos. Want to learn more? Set up a consult with us. Assessing, coaching, and learning is very individual. When it comes to getting rid of pain and improving how your body works, GP's level of care, attention, and progressive instruction with our personalized training, chiropractic, and rehab will get you to your goals.

 
More related reading:

https://gallagherperformance.com/3-common-reasons-low-back-pain/

https://gallagherperformance.com/3-ways-breathing-impacts-health-performance/

 
https://gallagherperformance.com/solution-long-term-improvement-back-pain/

https://gallagherperformance.com/dns-solves-pain-improves-performance/

 

3 Common Reasons for Low Back Pain

According to research conducted by Dr. Stuart McGill, "People with back pain actually have stronger backs than people without back pain, so weakness is not the culprit." In our experience in both treating and training individuals suffering from low back pain, there are three common factors that seems to play a central role:

1) Breathing Pattern - of all the factors that play a role in back pain, breathing is the one that gets dismissed the easiest or patient's are quick to write-off as irrelevant. Truth of the matter is breathing plays a HUGE role. The diaphragm is our primary muscle for respiration AND serves as a deep stabilizer to the lumbar spine. If breathing is not normalized, no other movement in the human body can be. Breathing is that critical. Learning to properly breathing and integrate proper breathing into movement must be learned or else the rest of the stabilizing system of the spine will remain dysfunctional, continuing to contribute to pain.

2) Core Stability & Endurance - in order to build a resilient spine, the core must be stable and conditioned well enough to handle the demands of either daily living, exercise, or sport. The core does require higher levels of muscular endurance which must first be established before more specific qualities of strength or power can be trained. While training for endurance or strength, it's critical that one is aware of their core as it relates to static and dynamic postures in order to maintain stability that spares the joints and discs of the low back.

3) Hip Mobility - stiffness or tightness in the hips will ultimately result in more motion and stress being placed on the low back. The hips are designed for movement and when they get tight this will cause one to bend or twist too often in the low back region. Repetitive motions such as bending and twisting are commonly associated with low back pain. Simply put, the lower back is not designed for repetitive, excessive motion. Improving hip mobility will begin with proper breathing and the learned skill of proper core stability in posture and movement (do you see the theme here?) Then from there, specialized attention must be given to the musculature of the hips and core to correct imbalances and improve overall function.

To sum up - learn to breathe properly, stabilize the core, develop mobile/athletic hips.

 
More related reading:

https://www.gallagherperformance.com/blog/how-dns-solves-pain-and-improves-performance

https://www.gallagherperformance.com/blog/when-should-i-see-a-chiropractor
 
https://www.gallagherperformance.com/blog/3-ways-breathing-impacts-health-and-movement

https://www.gallagherperformance.com/blog/3-exercises-for-athletic-mobile-hips  

Exercise Hacks Ep. 7 - Core Stability for Shoulder Mobility

[embed]https://www.instagram.com/p/BeQzemWjvaa/?taken-by=gallagherperformance[/embed]

In this video we discuss a very relevant truth when it comes to the shoulder - sometimes your shoulder pain is not a shoulder problem.

The inability to properly stabilize the rib cage and pelvis as well as having adequate movement in the thoracic spine can result in problems associated with the shoulder blade or shoulder joint itself. As a general rule, reduced mobility or stability in one area of the body will result in compensations in other areas. These compensations often take the look of reduced movement quality, joint/muscle stiffness, or poor movement control.

To correct the problem you must first identify the true cause.

This video demonstrates an exercise progression that can help improve core and scapular stability as they relate to shoulder motion. The plank variation utilizes single elbow support on one arm and a slider with a reach on the opposite arm all while being performed from support on either the knees or toes.

Some tips and pointers to keep in mind during the set-up and execution of this exercise:

  • Choose a support position (knees or toes) that enable you to maintain proper posture and support without compensation during the exercise.
  • Brace the core with proper intrabdominal pressure (IAP), maintain a neutral spine and pelvis
  • Shoulders, rib cage, and hips shoulder remain parallel to each other. Think about maintaining a 'table top' position from shoulders to hips.
  • Keep the chin tucked and maintain a neutral head and neck position.
  • The only movement that occurs is from the hand/shoulder on the slider. Perform a reach straight ahead and return to the starting position with hand next to the shoulder.
  • Perform 2-3 sets of 5-8 reps per arm and switch sides. Be sure to give yourself adequate rest between sets and allow for enough recovery.
Dealing with shoulder pain? Give our office a call and set up an appointment so we can customize a rehab program tailored to you.

 
 
More related reading:

https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/

https://gallagherperformance.com/beginners-guide-injury-recovery/

https://gallagherperformance.com/finding-a-solution-to-your-shoulder-pain/

https://gallagherperformance.com/solving-movement-problems-entertainment-vs-effective/

Dynamic Duo - Chiropractic and DNS

When it comes to Dynamic Neuromuscular Stabilization (DNS), those that are familiar with the method will often ask me, "How do I find the time to treat my patients with chiropractic, rehab methods, and DNS?"
The reasons for the question is simple - DNS is seen as very time consuming. The challenge with DNS is incorporating the method into a busy practice while remaining efficient and delivering a high level of quality care to your patients.

It's a difficult scenario for me to connect with since I have always maintained a schedule which enables me to spend 30-60 minutes with each patient. However, I realize this is not the norm for the overwhelming majority of chiropractors and they are under more of a time crunch to deliver the most they can in a shorter period of time. Even most physical therapists I know do not have that time to spend with a patient 1-on-1 as they normally have a number of patients blocked together for appointments and rely upon help from their assistants.

That said, the reality is until one has been properly trained in DNS, they will continue to assume that the amount of assessments, patient education, instruction, and exercise-based interventions will all add up to extra time with patients they simple don't have.

In my opinion, the time I have taken to study, learn, and implement DNS concepts into my patient care has only been a compliment to what I do as a chiropractor. Chiropractic, in a very traditional sense, is the healing art based on the science of the nervous system and it's relationship to altered spinal joint mechanics. At its very root, chiropractic aims to improve the functional of the nervous system through manual methods or manipulative therapy of the spinal joints. There is a tremendous focus on the musculoskeletal system and its relationship to the health of the nervous system. Chiropractors evaluate for postural, structural, functional, and movement-based imbalances that play a role in either pain, dysfunction, or reduced expression of overall health.

As a chiropractor, we routinely treat patients to get them out of pain, but we also work with them to restore health and a quality of life they want to maintain. And that's what makes chiropractic and DNS such an awesome combination. They both produce results that enable patients to get out of pain, improve function, restore health and get back to enjoying their life. 
As a chiropractor, I use DNS assessments to identify movement patterns that are non-ideal in regard to stability and mobility. DNS is not merely a technique, but rather an overall strategy to better understand the principles of movement. It includes both a knowledge and theoretical base that forms the foundation for assessment, treatment, exercise and functional strategies.

We aren't simply just looking for joints that don't move well or muscles that are too tight or weak. The focus of DNS is correcting faulty movement patterns that ultimately cause tight or weak muscles and joint fixations. By performing basic assessments it is possible to identify what the problems are and what exercise interventions would successfully achieve the desired correction - and this can all be done quickly. This biggest misconception is that providers need to instruct their patients in a large number of exercises in order to correct dysfunction in movement stability or mobility. This couldn't be further from the truth. My patients only perform the most challenging exercises with the proper stabilization and movement control. This means that most patients are leaving with 2-3 home exercises and there are those that will leave with only one exercise.
These exercises are intend to improve the sensory messages our brain receives from movement. We can thank the modern sedentary lifestyle and simply not moving with enough variety for the decline we see in maintaining a healthy brain and nervous system. This decline presents itself in postural abnormalities and altered movement patterns And both can be addressed through exercises and improved proprioceptive control of our joints and movement.

The exercises are intended to be functionally-based and proprioceptively-rich. This enables the patient to create a lot change from just from a few exercises - training economy at it's finest. When it comes to DNS exercises, patients get a great deal of results without having to invest a lot of time.
Furthermore, chiropractic adjustments improve sensory inputs from the spine to the brain and this proprioceptive stimulus opens a window by which we can use DNS to improve our body's control of posture and movement. DNS exercises enable us to provide a regular proprioceptive stimulus that will create change in the body.
And isn't that why patients seek out chiropractors in the first place? They are coming to us hoping we will make a change in their body that not only provides relief, but also results in lasting changes they can maintain.

 
For more reading:

https://gallagherperformance.com/do-you-really-need-more-mobility/

https://gallagherperformance.com/dns-solves-pain-improves-performance/

https://gallagherperformance.com/solving-pain-influence-czech-rehabilitation-techniques/

https://gallagherperformance.com/chiropractic-rehab-dns-treatment/

 
https://gallagherperformance.com/powerful-innovative-approach-improving-body-functions/