💥Prone Thoracic Extension with Towel💥
❤️ TAG someone who could benefit from working on their thoracic spine mobility 👌🏼
📌 Prone press-ups can work great to improve LUMBAR spine mobility into extension although it's hard to bias the movement in the THORACIC spine if this is the area you are trying to target
📌 Placing a folded towel under your forearms to "pin down" the thoracic spine can help to better isolate the movement in this area
📌 And if you want to work on extension mobility higher up in the thoracic spine, grabbing the towel and pulling DOWN and FORWARD can help to move the fulcrum higher
💥 Try short holds for more reps (e.g. 5 second holds for 20 reps) or long holds (e.g. 20 second holds for 10 reps) depending on the goal of the exercise and what feels better for you
⁉️Questions about this? Let me know! ...
ALIGNED & DIALED❗️
TAG 3 friends that you KNOW need an amazing adjustment!
So many people think they live a “healthy” lifestyle just because they exercise and avoid “junk food”- failing to realize that while those habits are critical, the SPINE also needs care and proper movement to function well. 💆🏼♀️💆🏽♂️♥️
This morning I did a full on active rest day.
What is an active rest day?
I didn’t lift weight or doing anything taxing on my body. I find active rest days to be essential in training, when trying to build muscle and/or lose fat.
If we work our muscles out TOO much, we can detrain, break DOWN muscle, which results in less booty gains.
How do you know when an active rest day is right?
I was hurting today. I felt stiff, tight and heavy. That means I still need to move but in a way to help recover.
I did a full hour of: movement, foam rolling, ball rolling, stretching. (All these vids are sped up)
🤸🏼♀️Movement: Hip hinge, Knee hinge, Abductions
🍑 Foam rolling: adductors, hamstrings, TFL, Glute
🎾Ball rolling: distal quad (along knee), proximal quad (by hip), TFL
🧘🏼♀️Stretching: Banded PNF stretching. Press downwards against band, bring leg back towards body to stretch and repeat.
Smart training will get us the booty gains, toned arms and back fat gone. Training for health & strength WILL 💯 get us to how we want to look and feel 💗 I hope this helps you as it has for me! More mobility to come for you all! Please let me know if you like this!
Soreness, deep aching or sometimes sharp pain along the tibia/lower leg?
♦️A shin split sensation may have many causes! Some common examples to spark your thoughts.
♦️Running, jumping causes the talus to be driven upward into the mortise, creating a reaction of the tibia and fibula to separate. Therefore, increasing stress to the interosseous membrane, if not well absorbed/transferred, periostitis can result. ♦️Furthermore, excessive activity of the anterior tibialis may result in FLUID becoming entrapped within the fascial covering, creating exertional compartment syndrome (this also happens with contusions). ♦️Suggestion:
Deep sustained pressure with micro shearing (not sliding over), with client active movement to produce relative tissue movement. The intention is to create SPACE! With adequate space the neurovascular structures can “do their job”.
The key is the right amount of compression with the right amount of tension, too much, too little is less than optimal. This is why ALL techniques must be individual and context dependent.
🦀HIP FLEXOR WORK 🦀
Hips can get 🦀 pinchy at times for a number of reasons. One of the ways you can work on pinchy hip or hips is to train the hip flexors with these types of movements:
🚶🏻♀️Isometric holds-Use a box, chair, or what have you put the knees at 90. Focus on driving your knee into your hand. Be sure ramp the effort of your contraction, you need to be pushing up 💯 for these and increasing the length of time you hold the contraction as well.
🚶🏻♂️Psoas March (supine)-Use a medium resistance band, use that same box or chair to prop your heels up on, lift your hips, and slowly flex your leg from the 90 position.
🚶🏻♀️Psoas March (standing)-Here you can get more creative with loading strategies whether you use a band, bumbell, or kettlebell.
The point of this progression is to gradually overload the hip flexors overtime till the hip flexor sensitivity calms down for you to start reincorporate the activities that you want. Something to consider is to 📝track your training and outside activity to monitor how your hip flexors feel and adjust accordingly so that you don't overdo it.
If you guys would like to see what I would do with a kettlebell, let me know. I would be happy to put together a quick video demo those movements.
Tag a 🙋🏻♀️friend and show them some ❤️love!
xoxo @quaddoc ...
Day 2: I am taking the 10 day chiropractic challenge. Everyday I will select an image from a day in the life of a chiropractor that has had an impact on me without explanation and nominate someone to take the challenge. That’s 10 days, 10 chiropractic photos, 10 nominations, and 0 explanations. Today’s nomination: @parkerswiggart ...