WATCH DR. TRAVIS DEMONSTRATE EXERCISES AND STRETCHES THAT YOU CAN PERFORM AT HOME!

*These exercises and stretches are designed to be a refresher for patients of Dr. Travis*



Stretching Videos

Deep Stretch For Lower Back and Torso.

Happy Baby Yoga Position – Great For Lower Back and Sacroiliac Joint.

Safe and Effective Neck and Shoulder Exercises – Open Up Those Shoulders!

Tips To Lessen The Effects of Bad Computer and Phone Posture Habits!

Stretches To Help Reduce Tension Around the Joint and Alleviate Knee Pain.

Stretches To Help Reduce or Prevent Plantar Fasciitis, Achilles Tendonitis, Shin Splints, Ankle Pain, and Tendonitis.

Stretches For Alleviating Wrist Pain and Carpal Tunnel Symptoms.

Easy and Effective Stretches For Your Hips and Glutes.

Exercise Videos

Posture Correction

The next three videos focus on correcting the forward head and shoulder posture that is common in individuals who sit at a computer for long periods of time.

Perform all three video sets 3-5 times a week, until results are visually noticeable.

Serratus Anterior Activation Exercise (chin retraction)

 

Scapular Squeeze and Scapular Depression (straight back and straight down)

 

Serratus Anterior Exercise (aka. crazy floor)

 

Gluteus Medius Activation Exercises

(clam shell and straight leg raise)

– This exercise helps to facilitate the glut medius. It is perfect for runners and those who sit for long periods of time throughout day.

– Best when performed 3-5 times a week.

 

CORE 3 + 1

(curl-up, side bridge, bird dog + cat-camel)

– These exercises are used to help alleviate low back pain.

– Best when performed 3-5 times a week.

 

Tri-Planar Stretch and Tri-Planar Lunge

– This involves stretching of your hip-flexors and activation of your glutes, perfect for the person who sits all day and is starting to develop a flat back side. Helps with low back pain and hip-flexor tightness.

– Perform 3-5 times a week.

 


Foam Rolling Techniques and Sit Stand Desk Demonstration

In this video Dr. Travis demonstrates how to properly use your foam roller at home.

The key to foam rolling is to approach with a “search and destroy” method. You need to search for the pain by using the foam roller and then destroy it by rolling over the muscle belly until pain subsides. Perform daily for 10 minutes until pain dissipates.

** For specific questions you may contact our office and Dr.Travis can give you a more thorough explanation.**

In this video Dr. Travis demostrates the Sit-Stand Workstation by Anthro

The Sit-Stand work station is a desk that allows you to work while rotating between a sit and stand position. Many pain symptoms arise from excessive periods of standing or excessive periods of sitting. The best way to prevent these pains is to balance your time spent sitting and standing throughout the day.


Dr. Mohr currently treats patients located in the New Tampa/Wesley Chapel area, which includes Temple Terrace, Lutz, Brandon, Tampa, and Land O’ Lakes.