Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Advanced Lunging Hip Stretch

    Chronic tension in the muscles at the front and sides of the hips can contribute to low back pain and poor posture.  This stretch is particularly helpful for hip flexor contracture and ITB syndrome when combined with glute strengthening exercises.  Changing toe positions of the back foot helps target different muscle fibers for a more complete stretch!

    Stand in front of a chair, take a small step back with the leg you want to stretch, then place the opposite foot onto the chair so that you are standing in a lunge position with the forward leg elevated.  The toes of both feet should be facing forward.  Press your hips forward and tuck your tailbone under, increasing the stretch felt in the front of the hip of the back leg.  Hold for thirty seconds, then return to standing.

    Repeat the stretch again, this time with the toes of the back foot pointed out away from your midline. The stretch should be felt along the bikini line and into the inner thigh.  After 30 seconds, return to standing again and reposition the toes of the back foot pointing in toward your midline . Being careful not to lock the knee, once again place the opposite foot on the chair in front of you and press your hips forward, tucking the tailbone.  This time the stretch will be felt along the front and outside of the hip.  Release after 30 seconds and repeat all three stages on the opposite hip.

    Through-the-Doorway Pectoral Stretch

    The pectorals are the largest chest muscles, and they tend to be tight on almost everyone, especially if you spend long hours at a computer.  This stretch can give you relief from upper back & neck pain, which are often sore due to the opposing pull of the pecs.  Simply position yourself in an open doorway, with your elbows bent to 90′ and at shoulder height, so that your forearms are resting along the frame with hands pointed toward the ceiling.  You can choose to stretch both sides at once, or relax one arm at a time .  Step ahead and lean through the door, keeping your arms in place, until you feel a comfortable stretch across the chest.  Hold the stretch for at least 30 seconds or until a release is felt.

    To enhance the stretch by targeting the slightly different fibre directions of the large pectoral muscles, repeat the stretch with your hands 1) lower, just above shoulder height on the door frame and 2) above your head on the door frame, high enough that your elbows are only slightly bent.

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.