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Foam Roller Instructions

Middle Back Exercises:

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Middle back

Begin with roller under your middle back, hands behind your neck.

Slowly roll from neck thru your shoulders

Repeat rolling on the right and left sides of the middle back.

Rest on hot spots for 30-60 seconds.

Low Back Exercises

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Low back:

Begin with roller under your hips, palms on the ground behind you.

Slowly roll from hips too shoulders

Repeat rolling on the right and left sides of the back.

Rest on hot spots for 30-60 seconds.

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Piriformis/gluteal muscles:

Begin with roller under guteal area and ankle of opposite foot across upper leg, palms on the ground behind you.

Slowly roll up and down and side to side.

Repeat rolling on the right and left sides.

Rest on hot spots for 30-60 seconds.

Upper Leg Exercises

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Hamstrings:

Begin with roller under your tail bone, palms on the ground behind you.

Slowly roll from tail bone down legs

Repeat rolling on the right and left sides of each leg.

Rest on hot spots for 30-60 seconds.

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IT band/ outer leg:

Begin with roller under your outer hip, resting on your elbow.

Slowly roll from hip down leg.

Repeat rolling on the front and back sides of each leg.

Rest on hot spots for 30-60 seconds.

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Front leg/ Quadriceps:

Begin with roller under the front of your hip, resting on your elbows.

Slowly roll from hip down front of leg.

Repeat rolling on the right and left sides of each leg.

Rest on hot spots for 30-60 seconds.

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Inner Leg:

Begin with roller under the top of your inner leg, resting on your elbow with your knee bent.

Slowly roll from the top of the leg down.

Repeat rolling on the right and left leg.

Rest on hot spots for 30-60 seconds.

Lower Leg Exercises

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Calves:

Begin with roller under your knee, resting on your hands.

Slowly roll from the top of the knee down.

Repeat rolling on the right and left sides.

Rest on hot spots for 30-60 seconds.

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Shins:

Begin with roller under the top of your shins, resting on your hands.

Slowly roll from the top of the knee down.

Rest on hot spots for 30-60 seconds.

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Meet the Chiropractor

  • Dr.
    Sean P. Billings, DC, FIAMA, CCSP
    Clinical Director
    Clinical Director for Premier Alternative Health Center since 2002. Certified Chiropractic Sports Physician (CCSP), Fellow of the International Academy of Acupuncture (FIAMA). Specializes in Sports injuries From Triathlons to MMA athletes. Active high school and D2 Wrestling official.

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Office Hours

Monday:

7:30 am - 12:00 pm

3:00 pm - 6:00 pm

Tuesday:

7:30 am - 12:00 pm

3:00 pm - 6:00 pm

Wednesday:

9:30 am - 12:00 pm

3:00 pm - 5:30 pm

Thursday:

7:30 am - 12:00 pm

3:00 pm - 6:00 pm

Friday:

Closed

Saturday:

Closed

Sunday:

Closed

Testimonials

Reviews From our Satisfied Patients

  • "My health has improved considerably thanks to Dr. Billings!"
    Jane Doe / Colorado Springs, CO
  • "Dr. Sean Billings is fantastic! He is dedicated to making you feel as good as new. I would and do recommend him to anyone looking for a chiropractor or acupuncturist. You are in good hands with Dr Billings."
  • "My husband and I have searched and searched for a doctor that suites our chiropractic health needs, and finally we have found Dr.Billings. Dr.Billings specializes in not only chiropractic care, but in acupuncture as well! We have gone back 3 times already, and are very pleased. His adjustments are amazing, and the way he utilizes acupuncture in his sessions just makes everything feel even better. My husband has scoliosis, and is so relieved to have someone that understands his condition and can provide him with relief on a bj-weekly basis.
    If you are in pain, then you must see Dr.Billings!"
    Anais S.
  • "This man is amazing! Not only does he make you feel at ease, he is confident in his abilities. After 6 weeks of trying chiropractic adjustments for my shoulder and not getting any relief, he recommended acupuncture. Three days after my first treatment I was finally pain free. I was completely shocked myself, but a year later I'm still pain free 98% of the time. Thanks Dr. Billings."
    Tiffany C.
  • "I've been to several chiropractors in Colorado Springs. I started going to Dr. Billings about 6 years ago. He's knowledgeable and efficient. I never feel rushed, but I never have to wait long either. The office staff is very friendly and helpful as well."
    Darrell R.
  • "It really is a great place to find overall better health. With chiropractic, acupuncture and nutrition available you feel like you are being seen as a whole person not just one symptom with one healthcare option. It's a great place and I would defiantly recommend it."
    Cynthia M.
  • "Calm, assuring and confident. What are the feelings you want to met with when going to a doctor? I have always been nervous about Chiropractic and having Dr. Billings greet me with a calm demeanor and a warm smile calmed my nerves. He assured by reviewing the x-rays with me and listening to how I currently live and want to live is possible. I gained confidence and through his discussion of treatment, knew that that he was fully capable of working towards a solution to heal my neck/shoulder issues. Honestly, I do not go as often as I should, I have a few other priorities that rank more in my house but I totally recommend him to those that are seeking help in good health."
    Becki T.
  • "Always took good care of me and my massage therapist arms. If you happen to be pregnant he's the doc to keep your spine healthy and your growing body active"
    Mel L.
  • "Dr. Sean Billings is fantastic! He is dedicated to making you feel as good as new. I would and do recommend him to anyone looking for a chiropractor or acupuncturist. You are in good hands with Dr Billings."
    Ashley B.
  • "I had a much needed visit with Dr. Sean Billings at Premier Alternative Health Center. Dr. Billings was thorough in his evaluation and excellent in his application. I haven't felt this good since moving to Colorado. If you need a high level Chiropractor in the Colorado Springs area there is only one way to go!"
    Ben S.
  • "ALL motocross racers need to look into Accupunture, I'M SOLD ON IT!!!! Talk about quick recovery time! Thanx Sean Billings for getting my back staightened out"
    Walter H.
  • "I am a big fan of Dr. Billings. I just moved back to Colorado Springs and immediately went back to Dr. Billings as he had been my chiropractor in the past. I leave his office feeling like a new woman! His treatments are fast and effective and keep me functioning at a peak physical level. Can't say enough good things about this doctor, his office, his staff and how great the experience is."
    Barbara Leuin
  • "I'm glad I'm trying acupuncture with this Dr. He is very personable, educates while he treats and is available the hours that work best for me."
    Stephanie Hooks
  • "Dr. Billings was the first and only chiropractor I have gone to. He was nice, listened to what I had to say, and then popped my back. I feel like that's pretty standard for chiropractic care. I'm not necessarily sold on it either, but I got what I expected so here are five stars. :) Now off to the masseuse instead!"
    Danny Worthen
  • "Dr. Sean is wonderful!! His knowledge base is amazing and he has a great set of tools (chiropractic, acupuncture, herbal supplements) to keep my body working properly and feeling great!"
    Jill Huber
  • "Dr B has always done a wonderful job taking care of me for very reasonable prices weather one has insurance or not."
    Jesse Greer
  • "I went to see Dr. Billings after waking up unable to move my shoulders and back for almost a month. I looked like I had no neck and was hunched over. After a month of this just dealing with this, as well as consistent neck and shoulder pain, I decided to put my fear aside and take a friends suggestion to meet with Dr. Billings. And it was the best decision I could have made! Dr. Billings used a number of techniques on my neck and shoulder to get so lessen the problems. Sensing and knowing my fear of using a chiropractor at all, he always made sure that I was comfortable and explained everything he was going to do before doing."
    Ashley Bunn
  • "I was recommended here after a bad car wreck years ago and went in to see Dr. Billings. To this day, I go back to Dr. Billings whenever my back grows sore again. He's quick, courteous and genuinely gets to know you. Going to Dr. Billings means going to a doctor who cares. And the price is cheap for how much he does.

    Overall:
    5/5 Staff
    5/5 Treatments
    5/5 Prices"
    Detu Maki
  • "Dr. Sean Billings has taken care of my family for years.
    I saw him after I was in a car accident and he got me moving again and pain free.
    He saw my my wife when she had a bulged disk. He did acupuncture on her and she could walk again
    after she had been stuck in bed for 2 weeks. Today Dr. Sean is doing a sports physical for my son today. I highly recommend Dr. Billings and Premier Alternative Health."
    Brandon Kirk
  • "When other doctors couldn't fix me, Dr. Billings did fix me. I'm now on a path to recovery and highly recommend you visit him for your health needs."
    David Pfeifer
  • "Dr Billings is awesome! I've seen him both for chiropractic and for acupuncture. I've been in 3 car accidents in my life and he helps so much with relieving my pain. His staff is great too, and very friendly. His location is a little far from me, but I don't mind because I know he's the best."
    Shauna Leigh Arrington
  • "Dr. Billings is so amazing. Cuts through the crap and gets right to work on treating the problem...and it works. He is so great at alleviating pain and fixing things...even if you aren't the greatest patient! I appreciate him so much. Whenever I get myself in a bind and need his help asap, he's always right there to help out quickly and efficiently...and doesn't nickel and dime you to death. Look no further. Reliable, honest and fantastic at his craft."
    Chava Kirk
  • "Diagnostico confiable y exelente terapia,tratamiento natural con un gran beneficio para mi terapia con buen trato para el paciente,acupuntura favoreciendo a mi tratamiento."
    Mily Sanchez
  • "Dr Billings is wonderful. I would encourage anyone and everyone to come see him, weather the visit is sure to a problem it for preventative care Dr B is wonderful."
    Jesse Broin
  • "Yo estuve con dolor de cintura mucho tiempo llevo un mes con terapia y me siento mucho mejor el dolor disminulle cada visita."
    Ramon Torres
  • "Always took good care of me and my massage therapist arms. If you happen to be pregnant he's the doc to keep your spine healthy and your growing body active"
    Mel Lake
  • "Dr. Sean Billings is fantastic! He is dedicated to making you feel as good as new. I would and do recommend him to anyone looking for a chiropractor or acupuncturist. You are in good hands with Dr Billings."
    Ashley Patterson