Latest #backpain Posts
- #symptomoftheweek will be back soon! However, Dr. Cowan is kicking off a new mini series called #CommonWorkInjuries ! Each week he will dive into a line of work and pinpoint common injuries to be aware of/ some good exercises and stretches to help you avoid them! Beginning May 28, he will be focusing on #OfficeWorkers
- The Cat-Camel is a great warmup exercise for both upper and lower body sessions. 🐱🐪
This exercise teaches multiple important movements including anterior and posterior movement of the pelvis, and retraction and protraction of the shoulder blades. These are all key movement patterns to learn for performing big exercises like squats, deadlifts, benches, rows etc.
To perform the cat part, try to arch your back by sticking your hips out and lifting your chest, and squeezing your shoulder blades together. For the camel, round your back over and push the floor away, squeezing your abs and glutes as tight as you can.
Try 10 full reps of this before each workout 💪🏻
- Chiropractic and CrossFit are both lifestyle philosophies that share a common goal – optimizing the body’s full potential. As a healthcare professional who is active with CrossFit and the CrossFit community, Dr. Molina recognizes the hard work necessary to stay active while avoiding injury.⠀
Regular chiropractic care can be tailored to treat the joints, muscles and nerves that are used during a CrossFit workout. When these body components aren’t in balance, you’re more disposed to injury and don’t reap the benefits of a good workout. ✨
Combining CrossFit and chiropractic care is the best way to reduce the risk of injury and improve overall performance. 💪🏻
- Stay weird my friends!! I used to love to dress up and wear heels!
Now. . .
I cant wear heels and I need to wear supportive footwear!
So what do I choose to wear??? Chucks! 🤷♀️ Sometimes you gotta do what ya gotta do!
- Dhanurasana (bow pose) is fabulous for maintaining a healthy spine, strengthening the core, and balancing the navel center. Photos show safe and unsafe positioning.
Begin by lying on the stomach. Bend the knees and reach back to grab the ankles. Keeping your arms straight, lift your head, chest, and thighs off the ground by engaging your glutes, and pressing your ankles into your hands (tensing the ‘bow’ and floating the body upwards).
Ideally try to get the big toes to touch. The knees are a little bit apart but not splayed wide apart. If the knees open wide, one risks overextending the low back.
Engage moola bandha first to stabilize the pelvis.
Use the legs to pull the arms back to lift the head and chest and thighs up. Don’t use the arms to pull the legs up. All the force of the lift comes from the legs.
Pressing the ankles into the hands helps roll the weight back between navel and pubic bone. The weight shouldn’t be on the ribs.
Ideally float the body upwards rather than engaging in a sense of effort.
Compresses and massages abdominal organs, improving digestion and appetite.
Strengthens and extends the spine, improving posture.
Improves kidney and liver function.
Opens chest and respiratory muscles, helping respiratory disorders like asthma.
Strengthens the quadriceps, hamstrings, and glutes.
Elimination of belly fat.
High blood pressure
Severe back pain or slipped disk
Headache or migraines
Post Abdominal surgery
Rock back and forth in this position, inhaling back, exhaling forward. Use the tension of the ankles, pulling back while held with the hands, rather than bobbing the head forward and back. Keep the head up.
Make sure that you are rocking from pubic bone to lowest rib, not up to the sternum.
Inhale up into bow pose and exhale down, keeping the head up while doing so.
Wrap a strap or scarf around the ankles to extend the arms.
#yogapose #asana #kundaliniyoga #kundaliniyogateacher #yoga #yogateacher #yogaforall #yogaforeveryone #yogaasana #dhanurasana #bowpose #corestrengthening #spinehealth #backpain
- Who you are is okay.
You just have to own it.
Are you “help move a couch guy?” Maybe you were, but maybe now you’re not.
Part of my job as your doctor is to help you understand what is wrong with you and how you can deal with it. Sometimes, you come in and we address your problem so that you have 0 pain and 100% function. When that happens, you get a high five and a “see you later.” Sometimes, it’s not that simple. At some point you aren’t the guy that can help move the couch. Whether that happens at 20, 40, 60, or 80 depends on who you are.
There are some people that are just more durable than others, and it has nothing to do with pushing through pain or wanting it more. Some people are just built more sturdy. Some people have super strong and resiliant spines. Some don’t. If you don’t, it doesn’t mean you are a bad person, it just means you aren’t going to be “help move a couch guy” into your 80s.
And guess what? That’s okay. I would rather you not be “help move a couch guy” in your 40s and be able to walk up stairs when you are 80, than you struggle to be “help move a couch guy” into your 60s and needing a spotter to pull up your underpants in your 70s. That’s just me.
That’s also my job...to tell you what you need to know, not what you want to hear.
Oh...and who you are today isn’t necessarily who you will be next year.
- Kinda cool to hit a hip thrust PR 😋💪🏽
345 for 4 semi ugly reps... looks like all the volume is paying off!
When you want to get better at a movement you have to practice the movement frequently.
Then once you are efficient at the movement you can focus on increasing the weight. HOWEVER, this does not mean you just stop practicing the movement.
Imagine how weird you felt the first time you squatted....
Then after 4 months of squatting 2x per week you no longer look like gumby under the bar.
Same concept with all movements.
- practice the form/technique
- ☝🏽 increase the volume
- load up the bar
Top #backpain Posts
- This is literally how I start [[EVERY]] morning 👇 For the last 4 weeks, I've been super #consistent (and relentless lol) about a regimen that works! 🙌 Today I start "Ease loading" and it couldn't have come at a better time... I have strained my #hamstring (it is pretty uncomfortable to sit, walk, etc. and stretching hurts even more - but it has to be stretched!). Anyway, the reason I start #EaseLoading is to fight the horrid #inflammation. Did you [[KNOW]] 🤔 that reducing inflammation is also the key to weightloss? Even certain foods cause inflammation of cells! I can't wait to share some more info about inflammation and how to get rid of it, not only when you strain, sprain, or tear muscles, or even suffer from gout, over production of uric acid, post partum swelling, heat swelling (if you work outside in this heat)... y'all Ease will help reduce all of the inflammation and swelling. It will even make you "shrink." Your face retains water and so do your hands and feet. Why? Because they are appendages, extending from your body at its farthest points! 😬
If you're up for it, and wanna join me, the inflammation challenge begins today, BUT goes for the next 14 days. I wanna add you to this amazing group!! You will overcome the inflammation that's causing your pain, the "not being able to get out of bed feelings," and helping you get rid of the bloat.
#bloating #plexusease #inflammationchallenge #plexus #nutrition #guthealth #weightloss #health #wellness #muscleinjury #jointpain #backpain #keytoweightloss #keytolosingweight #losingweight #nutritionadvice #foodsthatcauseinflammation #healthcoach #reduceinflammation
- Repost @deskboundtherapy
💥ROTATOR CUFF STRENGTH ESSENTIALS By @deskboundtherapy x @trainwithcarsen 💥 check put his page!
✅The four rotator cuff muscles act to stabilize and rotate the shoulder joint. Of the four muscles, supraspinatus is most commonly injured and will most typically produce pain at the lateral shoulder that can refer down the lateral arm.
👣If you have pain at the lateral aspect of the shoulder when lifting or reaching overhead, you may be experiencing subacromial pain syndrome. The good news is that progressively loading these muscles and tendons helps to reduce pain and improve function.
✅Lower your risk of injury by warming up your rotator cuff muscles. The exercises above are a good place to start. Remember to use very light weight or low resistance bands. They just need to be strengthened a bit and warmed up. Proper form is SO important when it comes to your horizontal and vertical pushing movements. Aim to keep your shoulders compressed and back into the socket. If it comes out, your shoulder is at risk
✅Give these exercises a try as they have been shown to specifically target supraspinatus and infraspinatus. As always, make sure to consult a rehabilitation provider if your symptoms worsen or do not improve.
1️⃣Banded Resisted External Rotation
2️⃣Band Resisted Internal Rotation
3️⃣Scapula Push up
TAG a friend with shoulder pain!
#backpain #shoudlerpain #yogadaily #mobility #flexibility #mobilitywod #fitness #workout #rotatorcuffstrength #bodybuilding #warmup #yoga #physio #strengthtraining #stretch #scapulastrength #powerlifting #rotatorcuff #physicaltherapy #prehab #idoportal #idoportalmethod #bodybuilding #painrelief
Disclaimer: this is not medical advice see a qualified physical therapist if you have serious issues.
- Band Hip Opener 🐱🐮🦎 Start off with a few cat/cow movements then move into this flow. Focus on creating tension throughout your body and with the ground through strong hands 🖐 and feet 🦶. Find strength and stability 👉before👈 you move! Exhale as you reach or rotate and think about that band pulling back to open up a greater range as you press your hand and big toe ⬇️ into the ground. 👄 A word on the lizard🦎: If you’re not quite able to move into that low reaching lunge, the lizard pose position, no biggie! Simply start out with the cat/cow movements and the band. This alone will help you release unwanted tension in your hips, low back, and pelvic floor! Something is much better than nothing and consistently practicing even the smallest movement each day will help you feel light years better with their compounding positive daily effects!
Utilize the power of your breath to create space within your body, let go of unwanted tension, and create a solid foundation for your mind/muscle connection! #GetDurable
#fitfam #scoliosis #neckpain #backpain #shoulders #yoga #spinalhealth #hippain #shouldersurgery #herniateddisc #prehab #athlete #recovery #movementismedicine #fitness #workout #mobility #tighthips #getonnit #oacom
- Trying to get that summer bod ready? Running more? Getting in those HIIT workouts in before the heat rises? Now your calves hurt?! Yea... realistically you torqued your knee or ankle or are overusing your calves. Chiropractic adjustments can help align the low back, hips, knees, ankles, and feet. Followed by #graston/ #scraping/ #myofascialrelease to break up any adhesions. You’ll be good to go more often than not in no time!
The pain in your calves could be a medical emergency so if it is excruciating, please go to the ER. If it’s a discomfort causing you to miss the gym or miss a workout, DM me. ❤️Dr. Jess
- 🛑HOW TO GET A PERFECT POSTURE🛑 by @prosture
Posture -- how the body is held -- is extremely important to good health. When the body is slouched, the shoulders are slumped, and the head is down, diaphragmatic breathing is more difficult. As a result, poor posture leads to shallow breathing and low energy. There are also possible physical results due to misalignment of vertebrae or to muscle spasms. Become aware of how you are holding your body as well as how you are breathing. When your energy is low, you will probably notice that you tend to hold your body in a tight posture with your head slightly down and your shoulders slouched. When you find yourself in this position, just start breathing with your diaphragm and pull your head up by imagining a cord affixed at the top of your head gently pulling your spine and neck straight and into alignment. ⠀
Need more help? ⠀
Check link in bio @prosture for our Posture Correction solution.
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#posture #posturecorrection #alignment #shoulders #neckpain #fittrainers #backpain #spine