WELCOME to Evolve U
Learn movement principles, at home exercises, and other clinical tidbits designed to recover from injury, prevent pain, and improve performance.
The squat, when performed correctly, is one of the most useful tools in strengthening important spinal stabilizers. However, when performed incorrectly can actually contribute to low back pain and injury.Avoid these common mistakes when performing the squat to protect your low back and avoid injury.
The shoulder and thoracic spine function as a unit. In order to recover from a shoulder injury and improve the function/performance of the shoulder we also have to improve the function of our thoracic spine.
Maintaining hip mobility and motor control is important in preventing hip and low back pain/injury. Improve your hip mobility with this 5 minute routine.
Unless your low back pain was caused by a traumatic incident, it usually isn’t a low back issue. More likely, you have a movement problem that is leading to back pain.
By keeping movement in our hips and center of gravity over our weight bearing joints, mastering the hip hinge is key to protecting our low back in fitness and in life.. Learn easy progressions to be sure your movement is safe and effective.
Voodoo Floss is a manual therapy technique that is extremely effective in treating joint pain as well improving joint and muscle movement. While we know voodoo floss is effective in treating a variety of pain and movement conditions, the physiological process of how it works is less understood. The following are the most popular theories.
Learn how Intra-Abdominal Pressure creates improves low back stability to protect the spine and reduce the risk of suffering low back injury
The glute exercise is one of the best exercises to strengthen the posterior chain while improving hip extension. Learn easy progressions of the 'Glute Bridge' exercise to take you from injury recovery to improved performance.
Avoid these common mistakes when performing the kettlebell swing to protect your body and build functional strength to remain injury free.
Anyone who has undergone knee surgery or is experiencing knee pain should check if they can get into full knee extension. Learn an easy test to determine your ability to get into full knee extension and the best mobilization to fix knee extension issues.
Learn how to influence the nervous system to treat pain and improve movement.
Take care of yourself this holiday season. Build your 'Self Care Tool Kit' with these easy, affordable products.
The foot is the foundation for all movement. Weakness in the foot is a common contributor to knee, hip, and low back pain. Learn three exercises that will help regain functional strength of your foot.
With thanksgiving right around the corner, learn ways to turn gratitude from a yearly practice into a daily practice
Learn the importance of training core coordination over core strength in the prevention of low back pain and simple steps you can take to improve it.
For some, sitting at a desk for most of our day is unavoidable. Which is why it's important to have a handful of exercises you can do to counteract the irritations caused by long hours of sitting without having to leave your desk. We cover some of our favorites here.
Improve your squat! The following exercise progressions are designed to increase hip and ankle mobility as well as train proper squat patterning for less pain and better all around performance.
Improper movement always leads to pain and injury. Learn common movement mistakes and how to fix them.
From learning proper movement patterns to protecting the spine, to creating stability and creating confidence in movement and recovery, strength training program can have numerous clinical benefits.
Improving flawed movement patterns is the key to the long term recovery of low back pain. Lets look at a few of the reasons why.
A powerful fitness tool, the kettlebell is also extremely beneficial in the clinical setting to help in relieving pain, recovering from injury, and improving movement and strength for long term pain relief. Today we cover a few of the reasons why.
Learn ways to incorporate the kettlebell to help relieve pain, recover from injury, and prevent future problems from arising.
Learn how to take advantage of your PIP Coverage to get medical/chiropractic/massage/rehabilitation services at no cost to you following a car accident.
Is surgery the best option for your low back pain? A few things to consider before going under the knife.
When it comes to overcoming low back pain, there are some 'non-negotiable' exercises that everyone needs to master. We cover them here.
If you sprain your ankle, don't just stick it in an ice bucket until the pain goes away. A structured, progressive rehab plan is required to ensure that this one ankle sprain doesn't lead to any larger and recurring issues.
Use the following rehab + fitness progressions to take your hamstring injury from pain to improved performance.
Learn the only proven method to improve movement and strength for long term, sustainable pain relief.
Long term sustainable relief from low back pain requires a plan and a commitment to sticking to that plan. We've created the plan. Can you provide the commitment?
Unilateral training is vital in the rehabilitative process in correcting muscular imbalances that can occur after an injury. Learn easy ways to turn traditional bilateral exercises into easy unilateral exercises to prevent injury and improve performance.