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Welcome to our Penfield office! Where we are complementing chiropractic and massage services with Pilates, Yoga, Rebounder, Sauna, Cold Plunge, and Transformative Yoga!
Mt Hope Chiropractic Penfield
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_9itZdlBFLwA
Position yourself on your hands and knees with hands directly under the shoulders and knees directly under the hips. Attempt to alternate rounding and arching the lower back by only using the hips to drive the motion. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform a Pelvic Tilt / Cat Cow Exercise [Reduce Lower Back Pain]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_CRe-_I2GH0w
While laying on your stomach, place your hands directly under the shoulders while keeping the back and hips relaxed. Use your arms to push your upper body off the floor. Attempt to lock the elbows out fully in your push. You may choose to place a roll or pillow under the ankles as shown. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform a Lower Back Press Up Exercise [Reduce Lower Back Pain]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_7gAForfehtw
While laying on your stomach, place your hands directly under the shoulders while keeping the back and hips relaxed. Use your arms to push the upper body off the floor. Attempt to lock the elbows out fully in your push. Once at full lockout, take a full exhale out allowing the stomach and hips to drop slightly more. You may choose to place a roll or pillow under the ankles as shown. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform a Lower Back Press Up Exercise with Overpressure [Reduce Lower Back Pain]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_cE9hwTfmyaE
While laying on your back, place one hand near the belt line and one on the chest. Attempt to inhale through the nose by pulling your stomach down and out without letting the chest expand. Use your hands as a guide to correct with each breath. Additionally, a small, weighted object can be placed on the lower stomach while performing. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform the Diaphragmatic Breathing Exercise [Reduce Pain and Stress]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_kVSCJNF8pNM
While standing or sitting, attempt to roll one or both shoulders by drawing a circle with the bottom points of the shoulder blades. You can perform this in both directions. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform the Scapular Cars Exercise [Improve Shoulder Mobility]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_gLxfriuLWHs
While standing in a stable position, place a resistance band at or above shoulder height with the band pulling in front of you. While keeping the arms as straight as possible, bring the shoulder blades down and in. Pull the band backwards then bring it back to the starting position. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform the Resisted Scapular Retraction Exercise [Improve Shoulder Strength and Mobility]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_7FXT9kIctKA
While standing in a stable position, place a resistance band around the palm of your hand at or near shoulder height with the resistance pulling behind you. While keeping your arm straight, use the shoulder to push the band forwards, then bring it back to the starting position in a controlled manner. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform a Resisted Scapular Protraction Exercise [Improve Shoulder Strength and Mobility]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_JlKrnGpwnXE
While laying on your stomach, move into a position where your elbows are placed on the floor and your shoulders and head are raised up. While maintaining this position, keep the lower back and hips relaxed. Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: www.mthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
How to Perform a Sustained Lower Back Extension Exercise [Reduce Lower Back Pain]
YouTube Video UC3L3NdE7t4MZfmSaem9AnFw_7GdQfDlhpYQ
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Mt. Hope Chiropractic and Wellness

Mt. Hope Chiropractic and Wellness
Mt. Hope Chiropractic and Wellness Providing simple solutions for pain free living. 1174 Mt. Hope Avenue Rochester, NY 14620 If you have any questions about this video, please contact our office at: Phone: (585) 445-8584 Email: Mthopechiro@gmail.com Website: wwwMthopechiropractic.com #chiropractor #chiropractic #chiro #chiropracticcare #healthandwellness #stretching #stretch #exercise #health #wellness
Retraction in Sitting
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_WZH8bvfyiuE

Retraction in Sitting

Swing fix 1.5
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_COvJlO2R9RI

Swing fix 1.5

Swing fix 1
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_Okbp_w-cxto

Swing fix 1

Neck 1
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_cg2a70WLxKo

Neck 1

Right hip 1
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_v2Y8rFwzRsI

Right hip 1

Shoulder correctives 1
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_FNr6kR4JJMg

Shoulder correctives 1

Jaw pir
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_s_Pa8Gf_LKc

Jaw pir

Low back series 1
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_Tfj58Fn4Uko

Low back series 1

Deadlift basics
YouTube Video UC1HAhs2zn-bQoIVutbIgr0A_XFmhmGf-8Ng

Deadlift basics

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Right hip 1

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How to Perform the Cross Symmetry One Sided Cervical Rotation Exercise [Improve Neck Mobility]

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How to Perform the Dead Bug Exercise [Improve Core Strength]

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Neck 1

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Swing fix 1

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Swing fix 1.5

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