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Blue Hills Sports and Spine Newsletter
Stretches for Throwers
Exercise Videos
Couch To 5K
Stretches for Runners
Graston Technique
Stretches for Throwing Athletes 
It's almost opening day at Fenway and baseball season will be underway at the local high schools and little league fields. While most players will be focused on their hitting and throwing, few will be focused on their flexibility. Here is a basic stretching program to keep all throwing athletes moving well as they start their seasons.
Click here for the handout. 
Exercise Videos 
Exercise Videos
Are you a former patient that just can't remember the form on the home program we gave you when you "graduated"? Are you a current patient that is supposed to be working on a home program but just can't remember the proper way to do the exercises? Click on the YouTube logo above to be taken to our own exercise videos which review the proper techniques for success!

Issue: #14


Couch to 5K: Are You Ready To Run??


A Very Mild Winter Might Have You Ahead Of Schedule For Running That 1st Road Race...or Maybe Not!

With a very mild winter behind us the Boston Marathon fast approaching, many people are considering running their first road race..but how do you get started?? There are many "Couch to 5K" programs around to get you headed in the right direction and they all have some pretty similar training patterns. To get started on your own, click the photo above to be taken to our version of the "Couch to 5K". Good Luck!!

Our Favorite Stretches for Beginning Runners 
So You Just Started Training And You Are Feeling Really Tight!
So you just finished your first 20 minute run yesterday and today you just can't move because your hamstrings, calf muscles and quads are just too sore. So what should you do?? Stretch! The most common reason people stop a new exercise program is due to delayed onset muscle soreness or DOMS. The best way to alleviate DOMS...get right back out there and do a little light exercise and some stretching and you should be feeling better in no time at all. Click on the picture above to take you to a beginners stretching program that will keep you moving. 
Graston Technique
Advanced Techniques For

Graston Technique is an innovative, patented form of instrument-assisted soft tissue mobilization that enables clinicians to effectively break down scar tissue and fascial restrictions. The technique utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

Originally developed by athletes, Graston Technique is an interdisciplinary treatment used by more than 12,500 clinicians worldwide-including physical and occupational therapists, hand therapists, chiropractors, and athletic trainers. Blue Hills has Graston Providers in all of our offices, so if tendonitis is keeping you from work or play, come on in and see us. To get more information about Graston Technique click on the logo above.


Boston/N.Station  Braintree                Weymouth            Plymouth

30 Lancaster St        340 Wood Road        15 Winter Ct          45 Resnik Road

Suite 100                  Suite 303                  2nd Floor                Suite 104-A

617-367-4700         781-535-6053          781-340-1480        508-747-6600