http://www.claraleung.com/portfolio daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164723629-6C9R7FN5ZJZ4LE49O5L6/IMG_6738.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164723629-6C9R7FN5ZJZ4LE49O5L6/IMG_6738.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162477949-0NIS9P5BIX2EQVPFRGIS/IMG_6736.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162043492-DGZR2E5IP45N0J1M32HQ/vertebrae.gif Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162296186-EOFMFRT7CUYYEO4OP5AM/IMG_6710.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162352240-5PN61J82UB3D3XWWN0Z1/IMG_6693.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162789480-VQGNHBYTOGVUMACEFLGF/j0341322.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162848041-QL2MBQ7160XMUG9MLRM3/j0385810.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400162848192-D9VP5Q0J6YL7Q6Q73ZLW/j0385797.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400163507579-DW6UMU83GETYOO443KI6/IMG_0649.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164246745-36NBKNV9ITA09RPTJUQ7/_MG_5895_2.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428719529048-AG8ETB0S9A8AU38G0MV8/_MG_5909.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164133330-E4Y9RHKURGBLS3KSBNU6/_MG_5152.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164330322-211DI00ZCNOLQIPB0MZD/_MG_5924.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428719612108-K18ICSYJAJJ3DMOGOPS8/_MG_5926_2.jpg Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164391473-NJ2SQDTSY7SMS40ZQYQD/IMG_7718.JPG Hometime https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400164449606-J2I4EVO0D2BHR3HNLRD1/_MG_8174.jpg Hometime http://www.claraleung.com/for-new-moms-1 daily 0.75 2015-04-09 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428515030794-PMBMFUI0O52O93STBOB1/De+Quervain%27s+stretch.JPG For new moms - De Quervain's tenosynovitis prevention Say what??! Don't worry about it, just make sure you do this stretch before and after nursing or holding your baby for long stretches. Tuck your thumb in, and angle your wrist downwards as though you're pouring a jug of water. Hold it for 30 seconds per side. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428515030794-PMBMFUI0O52O93STBOB1/De+Quervain%27s+stretch.JPG For new moms - De Quervain's tenosynovitis prevention Say what??! Don't worry about it, just make sure you do this stretch before and after nursing or holding your baby for long stretches. Tuck your thumb in, and angle your wrist downwards as though you're pouring a jug of water. Hold it for 30 seconds per side. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428515030027-Q2VZL9GRMTITJEBJ5UJ2/forearm+extensor+stretch.JPG For new moms - Forearm stretch Hold this for 30 seconds, anytime you've been holding that big baby of yours or typing away and posting pics on Instagram for too long. Prolonged tension in these muscles can lead to tennis elbow. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428515050721-IMW2JVTX14B7543ZNZKI/forearm+flexor+stretch.JPG For new moms - Forearm stretch Ditto with the last stretch. And prolonged tension in this group of muscles can lead to golfer's elbow. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428543567632-ROI3NAJ5T7138ETB1VVY/levator+stretch+back+tank.JPG For new moms - Levator scapula stretch You should feel this from your shoulder blade to the top of your neck. Hold for 30 seconds. Try stretching in a shower while conditioning your hair! https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428543993205-ER7JVR3GQ4DJ4IC1WCJA/levator+stretch+front+tank.JPG For new moms - Levator scapula stretch Same stretch, different view. Hold for 30 seconds. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428544088553-MXGXWFVI12Z0KR7Z3R13/trap+stretch+tank.JPG For new moms - Trapezius stretch Ease into this one and you should feel it anywhere from the top of your shoulder to your ear. This can ease and prevent headaches. Hold for 30 seconds, as often as you can. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428544698342-Q5GGZS7EQPYLX8HCONIQ/pec+stretch.JPG For new moms - Pec and neck stretch If you've never sat at a desk or in front of a computer before, skip this one. That's right. YOU NEED TO STRETCH YOUR PECS. Especially now that you're carrying your 10 lb bundle of joy around all day. Also, you're likely carrying him with one arm more than the other, so give some extra love to that side. Hold for 30 seconds. Turning your head away from your stretching arm will also give you a stretch up the front of your neck. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428545014236-HQFM3QPPOKKWKB914759/TVA+1.JPG For new moms - Transverse Abdominis activation Often called the TVA, this is your deepest layer of ab muscle and it's crucial for core strength, spine stability, and, not that we care, flat tummies. A common affliction during pregnancy and labouring is Diastasis Recti, where the midline of abdominal muscles splits. Strengthening the TVA is necessary for healing. There are many exercises to avoid with this condition (planks and crunches, for example) so please reach out for some advice.   https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428545960228-ZZH8FEDVI13DE402TYJT/TVA+2.JPG For new moms - Diastasis Recti Rehab Additional information to come... https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428546021455-UCF294IWLJJ5IR5HTAPZ/TVA+3.JPG For new moms - Diastasis Recti Rehab Additional information to come. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428545755337-3Z9AGOPUC775C49T90L8/TVA+4.JPG For new moms - Diastasis Recti Rehab Additional information to come. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428545584207-8YEGI8ZRSLOX4XZPHJJQ/shoulder+ball+roll.JPG For new moms - Ball rolling for shoulders Meet your new second best friend. (Your real best friend was likely the one who spent a fortune on a gorgeous outfit for your baby that you would never spend yourself and it has now become your first pick outfit for outings and photo shoots.) Find a muscle that's tight and roll it using a firm tennis ball, Acu ball or a classy floor hockey ball like mine. Just avoid rolling over your spine. http://www.claraleung.com/info daily 0.75 2014-05-15 http://www.claraleung.com/locations daily 0.75 2021-10-21 http://www.claraleung.com/hometime daily 1.0 2025-06-14 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428718536782-WIZPIOUEQT979XVKY5UU/jumprope Hop. Skip. Jump. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400172897003-VJ5Y7M5CH68A1JA8KBCI/IMG_0222.JPG Hop. Skip. Jump. http://www.claraleung.com/about daily 0.75 2025-06-14 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400161553737-X0KKCXXURTUCUM8O39DK/sailor.jpg About Clara https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400171236728-6K5YVEIDR99YB14VE2MQ/IMG_7809.JPG About Clara http://www.claraleung.com/about-chiropractic daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428719454678-8Z9N3JRRM13921CHNKW8/acupuncture About Chiropractic https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400204091791-251XYLD2MIFIY80WF0X1/foot-xray About Chiropractic https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400204013385-2EJOYK9E3Z6CPWTN2ENQ/xray-foot.jpg About Chiropractic http://www.claraleung.com/read-me daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400373126495-O5E8CEBF1JZZ1HDO7UR0/Clara+Leung TV and Print https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428717273752-8CXJI0GIJYJWQXTHQZRX/Common+Trail+Injuries TV and Print https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1400372898977-94UN147T8XMP4DRFNY76/Perfect+Fit+1 TV and Print http://www.claraleung.com/want-to-run daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428716373614-HRJLL00A18AK25VW1DKZ/running+2.JPG Want to run? http://www.claraleung.com/want-to-dance daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428713726235-RLV99BUN276J8IZACQN7/pointe+releve+1.JPG Want to soar? https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428632629127-ARIOBTZ8H7QQQFSYDPWJ/pointe+releve+1.JPG Want to soar? http://www.claraleung.com/your-homework daily 0.75 2015-04-11 https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714107619-E9HSDWG8L12PW3YHDKJH/clam+shell+1.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428716040034-NRNNU7KZJVC7OIDC9A01/clam+shell+2.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714138600-4U67SPIN4B7XKQ563WUV/hip+abduction+wall.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714300041-3L3CC6BH28KWL6MW45GK/glute+stretch+1+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714299446-A2CIVTLL0NTECFOW2KOQ/glute+stretch+2+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714140934-0SM7DQVON6K64KL89750/glute+stretch+supine+right.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714121081-BGH76A40SJXO3G0MWB4C/gastroc+1.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714122398-IYJOJ8Y0HT7W5PA7YUGY/gastroc+2.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714159705-D43OYF0VGW11FBYS4VDF/IT+band+roll+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714152928-A6D3A5Y9U57Z8M5BXBDX/psoas+lunge+1.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714168031-DBEQRZSD5Y3MQS0DOLP9/psoas+lunge+2.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714189581-NA3B4QOYHPJDHF0XOXVL/supine+bridge+start.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428716243987-BPEKH0JKODCXNU5YKCUW/supine+bridge+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714178096-EZR1WT3DQ52JRQ1SQ3HC/supine+bridge+extension+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428714183153-WV3Z12KKXF5WJLEXW5FO/supine+bridge+extension+left+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630103796-J1714JBOMSGKDPO837Z3/_shoulder+pendulum+CL.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630102404-MS8CFL0IGF67J706WUN9/levator+stretch+back+tank.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630117922-NC6RD3VSWOBPE8XZOXOU/levator+stretch+front+tank.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630123511-M09DOEZY0KLOG98N9BFJ/neck+and+scap+retraction+prone+no+towel.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630132808-GDBBM5162T3KKYTKZF0C/rotator+cuff+can+1.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630138606-QKKJ0RPBXQONEYMXEPYM/rotator+cuff+can.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428630144883-RY53FLP9N613SWAJ1SAP/shoulder+ball+roll.JPG Your Homework https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629269990-3DEB9F42Q7Q3W0G2RJ25/camel.JPG Your Homework - Cat stretch Alternate between the cat and camel stretch 10 times to warm up your spine and the muscles that surround it. Exhale during this stretch. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629275892-ZNE7CEILTN3QFFCZ8UW4/cat.JPG Your Homework - Camel stretch Inhale. Alternate between the camel and cat stretch 10 times. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629284567-XYNP508X0AM35FF1Y2JS/cross+crawl+arm+only.JPG Your Homework - Cross crawl - arm only Lift one arm up, keeping your hips and shoulders level, and head looking down. Draw your belly in and hold it in. Hold for 10 seconds. Alternate arms. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629301343-N2DKE130I3I5N6G68TE9/cross+crawl+leg+only+CL.JPG Your Homework - Cross crawl - leg only Lift one leg, keeping your shoulders and hips even. Don't let your hip drop when you lift your leg. Draw your belly in and hold it in. Hold for 10 seconds. Alternate legs. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629296237-17HA6B9G8NYN502R13RD/cross+crawl+CL.JPG Your Homework - Cross crawl This is the real deal. When the previous two exercises seem easy, combine them by lifting opposing arm and leg. Draw your belly in and hold it in. Hold for 10 seconds. Alternate. Repeat 10 times. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629318495-OQCTR064O80DILWM8DLE/knee+plank+CL.JPG Your Homework - Plank on knees Keep your back flat as a - you guessed it! - plank. Keep your hips low to the ground, weight on your knees and forearms. Draw your belly in and hold it in. Try holding for 15 seconds, and gradually add 5 seconds every week. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629312527-W3QELU39PKBRW8JHTCML/full+plank+CL.JPG Your Homework - Plank If you've been holding the plank on your knees for a minute with ease, progress to the plank on your toes. Draw your belly in and hold it in. Start with 30 seconds and add 5 seconds every week if you feel ready. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629352704-PRAU11QDHLY3WD00VB04/side+plank+knees+CL.JPG Your Homework - Side plank on knees Don't do this one if your have shoulder pain. Keep your elbow directly under your shoulder, and your knees in line with your hips and shoulders in a flat plank. Draw your belly in and hold it in. Hold for 15 seconds, adding 5 seconds every week or as soon as you feel ready. Alternate sides and repeat twice. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629334546-IRFPTNG09QR2AO43ZTX7/side+plank+full+CL.JPG Your Homework - Side plank Once your side plank on your knees feels easy to hold for 1 minute, progress to straight legs and the weight on your stacked feet. Draw your belly in and hold it in. Start at 30 seconds and add 5 seconds every week, or as soon as you feel ready. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629352442-3U5QNF0QC5D6FHIHA8EL/side+plank+with+hip+abduction+CL.JPG Your Homework - Side plank with hip abduction For some added fun and glute activation, try lifting your top leg 6 inches and holding it there for the duration of your side plank. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629369184-6ELO84QP03V69GRH8P79/sloppy+push+up+1.JPG Your Homework - Sloppy push-up This is a key exercise for people with intervertebral disc injuries, like disc bulges or herniations. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629370607-BSASPI3PSRTVYF1MD18K/sloppy+push+up+2.JPG Your Homework - Sloppy push-up Weight on your hands. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629382250-AFK8WCJOR1EYAUZ545KT/supine+bridge+CL.JPG Your Homework - Bridging This activates your glutes, as long as you're focusing on squeezing your butt throughout the exercise. You can either lift and lower for 15 repetitions, or hold it for 30 seconds. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629391184-0UKIVB6JF0UHCNLIV2CM/supine+bridge+extension+CL.JPG Your Homework - Bridging with leg extension For some added fun, extend one leg straight out, and keep your hips level. Change legs without lowering your hips. If one hip drops, you're not ready for this one. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428629394903-4RII3JA66FIGI0UCH2A3/supine+bridge+extension+left+CL.JPG Your Homework - Bridging with leg extension Change legs. https://images.squarespace-cdn.com/content/v1/53717960e4b07f589129ad89/1428592648783-8H9V4WN2FFK393G2K92J/pec+stretch.JPG Your Homework http://www.claraleung.com/book-an-appointment daily 0.75 2021-05-10