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Forearm Myofascial Release evolved....Thank you @ristroller for sending us a fab new tool for #myofascial release!! Don't just "roll" your forearms, mobilize them. Using a small roller place it between a table and your forearm. Here is the key *curl your wrist around the roller, add extra pressure, then flex your wrist up and away* roll to the next are that needs work. Repeat hourly at your desk or as needed daily up to 5 times. This is especially successful after a #Graston or #FAKTR treatment to your #forearm #wrist #hand *All exercises should be cleared by your treating physician or Chiro #mobility #wristpain #washpark #carpaltunnel #denver #tennis #golf #sportschiropractic #gripstrength #crossfit #theraband #hiit #improveyourself #normatec #foamroller #posture #armsforddays #healthriveevolve #washparkchiro #rocktape #officestretch #typing

A video posted by Washington Park Chiropractic (@washparkchiro) on

Plantar Fascia Mobility evolved....Dont just "roll" your plantar fasciitis, mobilize it. Using a ball or small roller place it between the floor and your arch. (Seated is gentler, stand for more pressure). Here is the key *curl your foot around the ball, add extra pressure, then stretch your toes up and away* roll the ball to the next area that needs work. Repeat as needed daily up to 5 times. This is especially successful after a #Graston or #FAKTR treatment to your #plantarfascia #feet #foot *All exercises should be cleared by your treating physician or Chiro #mobility #footpain #washpark #plantarfasciitis #denver #soccer #sportschiropractic #graston #faktr #activerelease #crossfit #theraband #hiit #gym #winterfitness #improveyourself #normatec #foamroller #posture #legsforddays #healthriveevolve #washparkchiro #rocktape #stretch #rockball @rocktape @radrollerteam @ristroller

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This one is for my niece @stellaa.uk who just won 1st place in her cheer competition! One thing about Cheer...it works those hip flexors (aka Psoas muscle). - Dr. G I've tried dozens of ways to do self release on the Psoas. This one is incredibly effective, mainly due to using my favorite spiky ball from RockTape. The most important part is identifying the landmark - the pointy part of your hipbone - and placing the ball and weight just inside this landmark. Ask your Chiro for help locating it! With the foot on the floor and knee bent, move your knee in and out slowly. Move the ball up and down the Psoas about 5-6 times. Follow with a Psoas stretch like a runners lunge. *All exercises should be cleared by your treating physician or Chiro #cheer #cheerleading #mobility #psoas #hipflexor #washpark #denver #kettlebell #broncos #sportschiropractic #graston #faktr #activerelease #crossfit #theraband #hiit #gym #winterfitness #improveyourself #normatec #foamroller #posture #athleta #healthriveevolve #washparkchiro #rocktape #stretch @rocktape @nfacheer

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Evolved neck stretching. So many ways to relax neck muscles, we find that this simple one is awesome. Use your own arm to traction your neck. *do not pull on your head* as the video demonstrates, pull your arm behind your neck and tilt your head away. Hold for 3 deep breaths in and out. Repeat as needed daily up to 5 times. This is especially successful after a #Graston or #Faktr treatment to your #neck #uppertraps #Scalenes *All exercises should be cleared by your treating physician or Chiro #mobility #shoulder #neck #washpark #denver #swimming #sportschiropractic #graston #faktr #activerelease #crossfit #theraband #hiit #gym #winterfitness #improveyourself #normatec #foamroller #posture #legsforddays #healthriveevolve #washparkchiro #rocktape #stretch

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Evolve your Rib and Shoulder #mobility with this simple move. Stand with a roller or ball pinned between your side and the wall, arm overhead. When you find an area that is more tender or bumpy press into it with extra pressure and slowly pull your arm overhead away from your body. This is called #MyofascialRelease **technique hint: for more pressure move your feet farther away from the wall** Repeat this on all tender spots in your ribs, serratus, lats and under your shoulder 1-3x daily. This is especially successful when using the #RockNRoller or #RockBalls by @RockTape but can be used with any foam roller or therapy ball. *All exercises should be cleared by your treating physician or Chiro #mobility #shoulder #rotatorcuff #washpark #denver #swimming #sportschiropractic #graston #faktr #activerelease #crossfit #theraband #hiit #gym #winterfitness #improveyourself #normatec #foamroller #posture #legsforddays #healthriveevolve #washparkchiro

A video posted by Washington Park Chiropractic (@washparkchiro) on

Evolve your Quadriceps foam rolling with this simple move. Laying on a foam roller, slowly and with deep pressure roll up and down your quad. When you find an area that is more tender or bumpy lay on that spot with extra pressure and slowly bend your knee. This is called #MyofascialRelease Repeat this on all tender spots in your quad 1-3x daily. This can also be done with a partner placing light pressure on the bending leg. This is especially successful when using the #RockNRoller by @RockTape but can be used with any foam roller. *All exercises should be cleared by your treating physician or Chiro #mobility #quadriceps #quadstrain #washpark #denver #soccer #sportschiropractic #graston #faktr #activerelease #crossfit #hiit #gym #winterfitness #improveyourself #normatec #foamroller #posture #legsforddays #healthriveevolve #washparkchiro

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The docs are spending the weekend with colleagues from across the country at an elite #sportschiropractic conference. Our friend, Dr. @karliesb is demonstrating an awesome way to maintain mobility in the thoracic spine and improve posture. An excellent way to use a short foam roller it this vibrating one from @hypericeusa Grab your roller, lay in your back, arms over head and slowly roll from the bottom to top of your rib cage. (Not too far down the low back). Speed up as you get comfortable. You should feel some extension in your upper back. Do this 1-2 minutes per day. #mobility #posture #improveyourself #teamwork #meyerdc #vyper #foamroller #sportschiropractic #washpark #denver #continuinged #ACASC2015 #chiropractic

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Tight calves or just trying to improve your #mobility and #flexibility? Do this easy #myofascialrelease move at home or the gym. Seated, squeeze our favorite spikey ball between your calf and hamstring. Grasp your shin and pull tightly into your chest with your toes pointed. Once the ball is secure, slowly flex your toes and ankle upward. Repeat by moving the ball down your calf, to the outside or the inside. Do this 1-3x per day for a few minutes each leg. *All exercises should be cleared by your treating physician or Chiro #RockBall by @rocktape #mobility #calf #strain #soccer #washpark #denver #sportschiropractic #graston #faktr #activerelease #crossfit #hiit #gym #winterfitness #improveyourself More exercises like this...sign up for our Mobility and Recovery Class this Monday October 12 from 7:30-9. Link in bio.

A video posted by Washington Park Chiropractic (@washparkchiro) on

This is the first in our new series of videos to help you maintain your body at home using mobility tools like this #RocknRoller from @rocktape Hamstring Myofascial Release elevates foam rolling. Starting with your knee bent to 90 degrees and full body weight on the roller slowly straighten your leg to full extension. Slowly move the roller to the next area of pain, restriction or adhesion and repeat. Do this 1-2x per day up and down the hamstring 2-3x. The goal of myofascial release is to create movement between layers of muscle and fascia. This is perfect to do between adjustments or massages to maintain mobility and strength. *All exercise such as this should be cleared by your treating doctor/Chiro #mobility #washparkchiro #wpcvideos #rocknroller #hamstring #myofascialrelease #soccer #hiit #crossfit #washpark #denver #foamrolling #rocktape #fitness #sportschiropractic #sportsdoc

A video posted by Washington Park Chiropractic (@washparkchiro) on

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