Have you ever wondered how to relieve mid-back pain and tightness?  Here’s a quick and easy exercise you can perform at home that can help relieve tightness in the mid back (thoracic spine) and help put motion in the joints of your vertebrae.  All you need is a simple foam roller and some floor space.

Position your body over the roller so that your beltline is contacting the foam roller while holding your core so that your buttocks stay off the floor.  Slowly, roll downwards so that the foam roller moves slowly up your mid back and then to your lower neck or between the shoulder blades.  Stabilize yourself by utilizing your core muscles and maintain your body above the floor with only your feet touching.  Do this exercise consecutively for a period of 4 minutes.

Adaptation:  If it is hard for you to get down on the floor, you can do the same exercise standing against a wall.  Follow the same procedures, but place the thoracic foam roll against the wall.

If you find you still have aggravation and tightness in your mid-back, consult with a professional.  You can call us at 651-636-5560 and schedule a consultation and exam with our Medical and Chiropractic Staff.

Hope this simple exercise can benefit you.  Here’s to your health!

Dr. Joshua Norine

Temporary Pain Relief is often touted by drug manufacturers, and while these drugs can often relieve inflammation, they are often fraught with danger.  So, what is a solution you can trust to not only relieve your back pain, but solve it for good?

My clinic and staff have a variety of non-surgical and non-pharmacological solutions that have already helped hundreds of people with back pain this year.  We have a variety of specialists on staff, including Chiropractors, Medical Doctor, and Athletic Trainer.   Our system is designed in a gradient:  1st) Get you out of pain and reduce your inflammation and major symptoms.

This can be done through electrical muscle stimulation, massage, trigger point injections to release muscle spasms.   2nd) Decompress your spine using Spinal Decompression Technology and realign through chiropractic adjustments.   Our Doctors are trained to recognize your specific distortion and treat it individually.  3rd)  Retrain your body through a system of stengthening and weighting exercises to hold a new and stronger “norm.”  We literally “weight” our patients and teach them to do a variety of proprioceptive exercises to retrain their own bodies in space. 4)  Stabilize your body for longevity by teaching you how to maintain your changes for good at home.  This means we advise a variety of equipment and exercises you can use at home at certain repetitions and durations.

We also offer a variety of vibration therapies, weight loss solutions, and cleansing products.  All of these can help reduce the stress on your body that might be leading to chronic back pain.

Our system has been truly helping our community.   If you suffer from low back pain, you don’t need to.  Let us help.  Reach out to us at:

(612) 719-6120 or chiropractorroseville.com

Dr. Joshua Norine

Realigning your body through the Chiropractic and Rehab techniques we offer at our clinic can be the jump start you need for your spring work outs. Our Pettibon Rehab system can help restore strength, endurance, and balance. Each of these three is vital to improving your performance. Call us for a free tour of our rehab center and a free consultation today! 651-636-5560.

A recent study performed by the National Institute of Health Statistics discovered the most common pain being experienced by Americans.  The survey indicated that low back pain was the most common (27%),

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

FOR IMMEDIATE RELEASEWin $10,000 with the Ultimate Weight Loss ChallengeThe Ultimate Weight Loss Challenge is a true transformation weight loss challenge. This contestmakes it fair for all interested in losing weight and being rewarded for their efforts. The prizepool is $15,000, with the Grand Prize being $10,000! To enter the challenge the total cost is$49.00 and gives you all the tools you need to succeed in meeting your weight loss goals.You will be weighed, measured and have your before pictures taken by one of of our host facilities.You then will be given information regarding the challenge and 5 Steps to help you beginyour journey to reaching your goals.We will provide you with seminars for the next four weeks to help you achieve your goals. Theseinformational seminars will give you an understanding on how to shop for groceries, which proteinshelp you lose, how food allergies affect your metabolism and why toxins could be holdingyou back.To enter the challenge the total cost is $49.00 and gives you all the tools you need to succeedin meeting your weight loss goals. Included in your 12 week membership is access to our onlinesystem to help you journal and plan your meals to keep you on the right track. You will also haveaccess to our virtual trainer to help you with your strength and cardio workouts along with ourinteractive tools to help you win.The contest consists of four phases of transformation including weight loss percentage, incheslost percentage, before and after pictures along with a transformation essay. Each phasemakes up 25% of the total score in determining the winner. This weight loss contest is a nostrings attached contest which means you do not have to purchase any products or services ofany kind to win this contest.The contest has two start dates Wednesday, January 26th at 6:30 PM and Tuesday February1st at 6:30 PM. To enter contest please visit one of our local facilities hosting the challengelisted below. See 12weeksolution.com for official rules and disclaimers.

Contact Information:

651-636-5560

Total Healthcare and Physical Medicine

Hamline Health & Wellness

2151 Hamline Ave N #111

Roseville, MN  55113

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

A car accident can be a traumatizing event in your life.  Even if you can walk away from the scene, or you were traveling was under 15 mph, serious injury can be sustained within your body that might only show itself months to years later.  The effects of even small accidents can wreak havoc on your neck, spine, low back, muscles, and even organs.

It is extremely important to have testing done after an accident to find out if your body is suffering more serious consequences than you first thought.Imagine your head as a heavy ball, resting on a freely moving spindle (the neck), that is attached to the body, and what happens when a sharp sudden force is applied to the back of that body. It doesn’t take a rocket scientist to see that the head would snap backward and through the law of physics, would snap forward at an even greater speed. The sudden powerful force of one automobile striking another automobile in the rear end reproduces the “Whiplash” effect, whereby the body remains motionless, the head is thrown backward and snapped sharply forward. The head is being thrust forward at a greater speed than the backward thrust, hence the term “Whiplash”.  And this is only one of the common problems associated with a car accident.  The thrust of the seat belt on your right shoulder, the jamming of your foot/leg/hip on the brakes, the nagging headaches you have after a car trauma are also debilitating and painful.

At our Physical Medicine Clinic, we believe you deserve a thorough examination and history taken from the accident to determine where your pain and problems are coming from or may come from in the future do to damage at the scene.  We are experts in treating and reducing pain and inflammation, structural and muscular damage, and neurological side effects like headaches.  If you have been in an accident within the past year, and are worried about your health, call us today.  WE can help.  651-636-5560

To Your Health,

Dr. Josh Norine