[embed]https://www.youtube.com/watch?v=IIIQ_DLv6kw[/embed] In this video, we discuss shoulder external rotation commonly performed on a cable column machine. This exercise is also frequently performed with the use of bands. Regardless of whether you use the cable column or bands, these pointers will still apply. The quality of shoulder external rot...

In this video we discuss two deadlift variations that will build rock solid functional core strength - the suitcase deadlift and pitchfork deadlift.The suitcase deadlift and pitchfork deadlift are two deadlift variations that will expose energy leaks and strength imbalances real quick. Building a functional core often requires unconventional method...

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 pr...

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...

[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 o...

You've thought about seeing a chiropractor before, but have hesistated because you: Heard it was "BS" or "quackery"Thought that once you start going, you'll have to go for lifeWere afraid of being adjustedThought they just won't be able to helpLet's first address the reality that all chiropractors are not the same. While "chiropractic" refers to th...

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 ...

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...

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. Ch...

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 throu...

[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 notio...

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 tel...

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 tel...

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, eleetromu...

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 ty...

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,...

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 – ...

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 t...

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 ...

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 ...