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in this issue did you know? core strength common condition featured trainer foam rollers quick links Precision Health Dr. Colin McKay Locations Calendar Contact Us did you know? Pillows Do not use a regular foam pillow.  Studies have shown that a shaped cervical pillow or a feather pillow is best. upcoming races Haney to Harrison 100km [Nov. 8] Fall Classic  [Nov. 16] Victoria Half and Full Marathon [Oct. 12] Portland Marathon [Oct. 5] Kelowna Half and Full Marathon [Oct. 12] First Half Half [Feb 15, 2009] Richmond E-Venti Marathon [March 1, 2009] like what you see? Become a Fan! 09 | 2008 core strength Core muscles are simply those that girdle your trunk and pelvis. They're especially important for maintaining the stability of your body as you reach, stretch, and bend. Building core strength also could improve your posture and may protect you from lower back pain. >more... common condition Quadratus Lumborum (QL) Strain The quadratus lumborum is a very large structure that requires consistent stretching.  The QL is involved in most activities of the lower back, especially lifting.  As with most muscles, the QL will shorten when strained and this creates a tension on the vertebrae that the QL attach to.  It is not unusual to have a QL straining with either lifting and rotating with heavy or awkward articles. >more about & stretch... featured trainer Marina Watson Marina Watson is a personal trainer at Prime Fitness in Richmond, BC. We asked her to tell us a bit about her business and what they have to offer... "Prime Fitness Inc. specializes in athlete training and general fitness training.   Those who could benefit from our services would be athletes that would like to improve the level of their game through training and also clients who are interested in improving their overall fitness level..." >read more... foam rollers Have you wondered what that white cylinder of foam is in the office?  There are foam rollers and they are recommended for helping with stretching.  The one foot rolls are used to help stretch chronic areas that are difficult to stretch, like the iliotibial band (runners!).  The foam rollers are a very dense foam and are perfect for rehab, prevention and management of chronic problems.  Ask Dr. McKay to show you how it works, the next time you are in the office.

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