Northwest Wellness's Blog

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Triplanar Hip Flexor Stretch

National Physical Fitness and Sports Month

Triplanar Hip Flexor Stretch


Calling all runners, hikers, desk-workers out there--hip flexor stretching in three different planes is a fantastic way to work out the fascial tissue in the front of the hip! There may be many ways to stretch the hip flexors, and one way may work best for each person or body type. Whatever is the preferred position--lunging, half-kneeling, lying on your back, etc--chances are that the stretch is being performed solely one direction.

It is important, in working to increase functional mobility, to work on the dynamic flexibility of the hip flexors. In order to support the natural lengthening and shortening of the hip flexors in a more realistic and applicable way, I like to use this triplanar method to better simulate the non-linear movement of the body.


Triplanar Hip Flexor Stretch (half-lunge position, follow with arm and gaze)

  1. 10 times in the sagittal plane

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2. 10 times in the transverse plane


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3. 10 times in the frontal plane

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*Tips: activate deep core muscles, slightly tuck tailbone, squeeze glutes

Check out Northwest Wellness’s Facebook page for full video demonstration of the stretches:

https://www.facebook.com/114910992693/posts/10156261222062694?s=1088130113&v=e&sfns=mo






Tips on Starting an Exercise Routine

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It’s National Volunteer Month. Volunteering in it’s truest form is all about helping your community. We don’t always have time in our busy schedules for traditional volunteering opportunities, but there are ways we can help friends, family members and co-workers. So today’s theme is about how you can take a moment to help those around you improve their posture.

I’ll first alert you to something called Upper Cross syndrome. It’s pain that derives from improper resting posture of the upper body. Certain muscles become shortened, some overcompensate, and others are under utilized and become weak. This imbalance and structural inefficiency can then lead to chronic pain. Here’s what it looks like (in the simplest of terms):

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I’m not claiming to be an expert in motherhood; I’m just a new mom navigating returning to work, maintaining my identity, surviving sleep deprivation, and staying balanced. As a health provider, I educate and encourage the importance of self-care. As an over-tired momma, I understand how prioritizing personal care is not easy. My pregnancy and birth experience were both pretty uneventful. Physically, however, I ended up with diastasis recti (abdominal split), a gnarly cesarean scar, knee pain, and general deconditioning. With returning to work, chasing sleep, preventing total house disaster and loving on a sweet baby, finding time to rehabilitate is difficult. Although it feels selfish at times, I have to make the conscious decision to put my health and fitness first. I find I am a better mother, wife, PTA and person when I’ve prioritized myself. Here’s how I put my oxygen mask on first before “adulting”….

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Workplace Ergonomics

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Most people in today's society spend a large portion of their day sitting at a desk. If you have a desk job, you can probably relate to the never-ending aches and pains that come along with prolonged sitting. Here are 3 things you can do about it.

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