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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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Monday:

7:30 am - 12:00 pm

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9:30 am - 12:00 pm

3:00 pm - 5:30 pm

Thursday:

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Friday:

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  • "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.