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βœ”οΈππˆπ‘πˆπ…πŽπ‘πŒπˆπ’ π’π‚π‘π€ππˆππ†βœ”οΈ
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πŸ’₯ Piriformis scraping still not helping? Of course not because it isn’t doing anything! Scraping and tissue work can be an appropriate adjunct intervention at times for temporary relief, but if this is all you are doing then you should start trying something different! Scraping a muscle isn’t going to change the muscles function, or the way your body moves. We need to challenge the muscle and your body so that we address the root cause instead of scraping and waiting. Here is one way we can begin this!
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1️⃣ Single leg work can be a great way to really challenge the piriformis and the other hip muscles so they learn how to dynamically stabilize. This single leg deadlift/hinge really does a great job at challenging the hip, and some extra cues on the knee can make it even more effective by driving the knee out! Actively changing your hips function is the best way to address these issues so give this a try!
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πŸ‘¨β€βš•οΈ- Grant Elliott future Dr.
πŸ’ƒ Model- @itsjuliemichelle
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πŸ‘£ follow @rehabfix
......
π™‚π™šπ™© 𝙔𝙀π™ͺ𝙧 π™π™žπ™­!
______________
Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix
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#keepmoving #piriformis #piriformissyndrome #softtissue #musclerelief #hippain #hippainrelief #backpainrelief #backpain #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy.

βœ”οΈππˆπ‘πˆπ…πŽπ‘πŒπˆπ’ π’π‚π‘π€ππˆππ†βœ”οΈ . . . πŸ’₯ Piriformis scraping still not helping? Of course not because it isn’t doing anything! Scraping and tissue work can be an appropriate adjunct intervention at times for temporary relief, but if this is all you are doing then you should start trying something different! Scraping a muscle isn’t going to change the muscles function, or the way your body moves. We need to challenge the muscle and your body so that we address the root cause instead of scraping and waiting. Here is one way we can begin this! . 1️⃣ Single leg work can be a great way to really challenge the piriformis and the other hip muscles so they learn how to dynamically stabilize. This single leg deadlift/hinge really does a great job at challenging the hip, and some extra cues on the knee can make it even more effective by driving the knee out! Actively changing your hips function is the best way to address these issues so give this a try! . . . πŸ‘¨β€βš•οΈ- Grant Elliott future Dr. πŸ’ƒ Model- @itsjuliemichelle . πŸ‘£ follow @rehabfix ...... π™‚π™šπ™© 𝙔𝙀π™ͺ𝙧 π™π™žπ™­! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix β€’ β€’ β€’ β€’ β€’ β€’ β€’ β€’ β€’ #keepmoving #piriformis #piriformissyndrome #softtissue #musclerelief #hippain #hippainrelief #backpainrelief #backpain #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #motionislotion #prehab #rehab #rehab2performance #strengthandconditioning #strength #movewell #moveoften #movewellmoveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy ...

Your shoulder might be hurting from overuse, impingement, calcification, or a tear. A chiropractic assessment is suggested to evaluate your shoulder and determine your best treatment approach. At home, stretching can help restore shoulder range of motion. Work to the maximum range of motion that is tolerable for you, and don’t push past the point of any pain..

Your shoulder might be hurting from overuse, impingement, calcification, or a tear. A chiropractic assessment is suggested to evaluate your shoulder and determine your best treatment approach. At home, stretching can help restore shoulder range of motion. Work to the maximum range of motion that is tolerable for you, and don’t push past the point of any pain. ...

[SHOULDER REHAB EXERCISES]
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πŸ’‘ The shoulder is a ball and socket joint which that it has a lot of motions. There is adduction, abduction, flexion, extension, external rotation, and internal rotation.
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πŸ‘‰πŸΌ When dealing with shoulder injuries, I usually try to find non-provocative ways to train. When someone has difficulty with moving their arms overhead, we may train in the ROM that is pain free but also include a myriad of other different drills.
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πŸ“Œ Some of my favorite exercises are included below. I am a big fan of isometrics as it lets the person performing the exercise decide how much force they are comfortable utilizing. I also love incorporating closed chain exercises as they tend to recruit the scapular muscles along with the usual suspects.
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πŸ’ͺ🏼 Here a few exercises that I incorporate often with my patients that are experiencing some shoulder discomfort:
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1.) Shoulder IR isometric
2.) Shoulder ER isometric
3.) 3 month position
4.) Closed chain scapular clock
5.) Elevated pushup
6.) Lateral bear crawl
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🍻 The dosage and duration will vary depending on how the person is presenting and what they're capable of. Typically starting with 3-4 sets of 8-12 reps is a good baseline to build off of. Try working in comfortable ranges and slowly progress to the ranges that were previously providing discomfort.
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🍞 If you have any questions, feel free to shoot me a DM or leave a comment below. Tag a friend that could use some of these shoulder rehab exercises in their program!.

[SHOULDER REHAB EXERCISES] . πŸ’‘ The shoulder is a ball and socket joint which that it has a lot of motions. There is adduction, abduction, flexion, extension, external rotation, and internal rotation. . πŸ‘‰πŸΌ When dealing with shoulder injuries, I usually try to find non-provocative ways to train. When someone has difficulty with moving their arms overhead, we may train in the ROM that is pain free but also include a myriad of other different drills. . πŸ“Œ Some of my favorite exercises are included below. I am a big fan of isometrics as it lets the person performing the exercise decide how much force they are comfortable utilizing. I also love incorporating closed chain exercises as they tend to recruit the scapular muscles along with the usual suspects. . πŸ’ͺ🏼 Here a few exercises that I incorporate often with my patients that are experiencing some shoulder discomfort: . 1.) Shoulder IR isometric 2.) Shoulder ER isometric 3.) 3 month position 4.) Closed chain scapular clock 5.) Elevated pushup 6.) Lateral bear crawl . 🍻 The dosage and duration will vary depending on how the person is presenting and what they're capable of. Typically starting with 3-4 sets of 8-12 reps is a good baseline to build off of. Try working in comfortable ranges and slowly progress to the ranges that were previously providing discomfort. . 🍞 If you have any questions, feel free to shoot me a DM or leave a comment below. Tag a friend that could use some of these shoulder rehab exercises in their program! ...

ChiroLux Plus Tables are back IN STOCK. Get yours now while supplies last!.

ChiroLux Plus Tables are back IN STOCK. Get yours now while supplies last! ...

[ACHILLES TENDON REHAB EXERCISES]
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πŸ’‘ When rehabbing any sort of tendinopathy, we want to initially working on managing the load and gradually building tolerance through exercise. This foundation comes before adding on other qualities such as force absorption and power as previously shown in the patella tendon video a few days back.
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πŸ“Œ Isometrics are a great entry point for this particular strategy because it can be graded through duration and you can change the amount of output based on your tolerance. Typically, you can try to work up to 30-45 second holds then progress to single leg isometrics.
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πŸ“Œ You can also incorporate what we call heavy slow resistance which means that the eccentric(lengthening phase) and concentric(shortening phase) are both 3 seconds long. This control under tension can help with tendon adaptation. For a general guideline, training every 48 hours using strategies in my previous post to monitor symptoms.
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πŸ€ΈπŸ»β€β™‚οΈ Here are some basic exercises you can use if you're wanting to rehab or even strengthen your Achilles tendon:
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1.) Calf raise isometric
2.) Single leg calf raise isometric
3.) Heavy slow calf raises
4.) Single leg heavy slow calf raises
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πŸ‘‰πŸΌ The surface is elevated to allow for increase range of motion. This allows you to work through the full range instead of stopping where the floor which is important for building overall capacity.
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πŸ€ΎπŸ»β€β™‚οΈ If you have any questions, feel free to shoot me a DM or leave a comment below. Tag a friend that could use some of these exercises for their programming or rehab!.

[ACHILLES TENDON REHAB EXERCISES] . πŸ’‘ When rehabbing any sort of tendinopathy, we want to initially working on managing the load and gradually building tolerance through exercise. This foundation comes before adding on other qualities such as force absorption and power as previously shown in the patella tendon video a few days back. . πŸ“Œ Isometrics are a great entry point for this particular strategy because it can be graded through duration and you can change the amount of output based on your tolerance. Typically, you can try to work up to 30-45 second holds then progress to single leg isometrics. . πŸ“Œ You can also incorporate what we call heavy slow resistance which means that the eccentric(lengthening phase) and concentric(shortening phase) are both 3 seconds long. This control under tension can help with tendon adaptation. For a general guideline, training every 48 hours using strategies in my previous post to monitor symptoms. . πŸ€ΈπŸ»β€β™‚οΈ Here are some basic exercises you can use if you're wanting to rehab or even strengthen your Achilles tendon: . 1.) Calf raise isometric 2.) Single leg calf raise isometric 3.) Heavy slow calf raises 4.) Single leg heavy slow calf raises . πŸ‘‰πŸΌ The surface is elevated to allow for increase range of motion. This allows you to work through the full range instead of stopping where the floor which is important for building overall capacity. . πŸ€ΎπŸ»β€β™‚οΈ If you have any questions, feel free to shoot me a DM or leave a comment below. Tag a friend that could use some of these exercises for their programming or rehab! ...

βœ”οΈπ’ππ”π€π“ πŒπŽππˆπ‹πˆπ“π˜βœ”οΈ
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πŸ’₯ Difficulty getting into a deep squat due to limited hip mobility? Try this! Limited hip mobility will put extra stress on the low back and knees. Imagine squatting in tight jeans, the mechanics just won’t be right! This is a great mobility drill we use all the time to open up the hips and activate them in new ways!
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1️⃣ Frog stretch: This is typically a static yoga pose but do it this way to get more out of it! Rock back and forth and get deeper each rep to open up the joint and muscles around the joint. Keep the toes pointed up!
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2️⃣ Tactical Frog: As you come out of the hole on each rep internally rotate one of your legs (lift the foot off the ground) to activate those muscles of the hip. Alternate legs.
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.
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πŸ‘¨β€βš•οΈ- Grant Elliott future Dr.
πŸ’ƒ Model- @itsjuliemichelle
.
πŸ‘£ follow @rehabfix
......
π™‚π™šπ™© 𝙔𝙀π™ͺ𝙧 π™π™žπ™­!
______________
Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix
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#keepmoving #squatmobility #squats #squat #squatworkout #hipmobility #kneepain #kneepainrelief #hippain #hippainrelief #backpainrelief #fixyoursquat #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy.

βœ”οΈπ’ππ”π€π“ πŒπŽππˆπ‹πˆπ“π˜βœ”οΈ . . . πŸ’₯ Difficulty getting into a deep squat due to limited hip mobility? Try this! Limited hip mobility will put extra stress on the low back and knees. Imagine squatting in tight jeans, the mechanics just won’t be right! This is a great mobility drill we use all the time to open up the hips and activate them in new ways! . 1️⃣ Frog stretch: This is typically a static yoga pose but do it this way to get more out of it! Rock back and forth and get deeper each rep to open up the joint and muscles around the joint. Keep the toes pointed up! . 2️⃣ Tactical Frog: As you come out of the hole on each rep internally rotate one of your legs (lift the foot off the ground) to activate those muscles of the hip. Alternate legs. . . . πŸ‘¨β€βš•οΈ- Grant Elliott future Dr. πŸ’ƒ Model- @itsjuliemichelle . πŸ‘£ follow @rehabfix ...... π™‚π™šπ™© 𝙔𝙀π™ͺ𝙧 π™π™žπ™­! ______________ Take charge of your own health, understand your body, and get your daily fix of rehab, movement, and empowerment! #rehabfix β€’ β€’ β€’ β€’ β€’ β€’ β€’ β€’ β€’ #keepmoving #squatmobility #squats #squat #squatworkout #hipmobility #kneepain #kneepainrelief #hippain #hippainrelief #backpainrelief #fixyoursquat #lowbackpain #mobilitytraining #mobility #sportsinjury #fitness #movementismedicine #mobilitywork #prehab #rehab #rehab2performance #strengthandconditioning #movewell #moveoften #exerciseismedicine #chiropractic #chiropractor #physicaltherapy ...

πŸ’₯What is

πŸ’₯What is "Neutral"?πŸ’₯ - πŸ‘πŸΌ I like this post from @pheasyque , which is something I talk with my patients, clients, and students about often ⁣- πŸ“Œ One way to imagine "neutral" is when the spine is at or around its "midpoint" between the other extreme ranges of motion⁣ - πŸ€” To say that there is one FIXED position of "neutral" for even one person isn't possible, in my opinion. We really don't have any way to reliably or accurately determine what that is - 🎯 However, we can guess at what the RANGE of neutral may be for an individual after examining how they move and feel - πŸ’― As a physical therapist, I don't view having a "neutral" spine as any better than any other position of the spine, but it may be helpful to train more in the neutral RANGE when: - 1️⃣ Someone is sensitive to movement or load of the spine out of their neutral range (either from recent injury or from being unfamiliar or hypersensitive to movement/load of the spine out of this range) 2️⃣ Someone is lifting/moving high levels of load or absorbing/releasing high amounts of force (e.g. deadlifting or squatting at a maximal load) - 🚨 It's also important to note that some of the strongest and most athletic individuals in the world can tolerate extreme amounts of load with variable positions of the spine, which further illustrates that arguing for a "neutral" FIXED spine with many exercises may not be as important as we once thought - πŸ“š Further, there's available research to show that even when participants were cued to perform an exercise with a neutral spine and visually monitored by industry experts, there was still quite a bit of movement occurring (Squat: up to 40 deg of flexion; Kettlebell swing: up to 26 deg of flexion; Good morning: up to 25 deg of flexion) - 🚨 Now, although this is enlightening, I still believe there is value in teaching people how to perform certain exercises in their "neutral range", and in positions that feel strongest and most comfortable to them. One person may look a lot more extended or flexed than the next person, but if their structure and capacity to perform the movement favors this position, I'm all for it! - ⁉️ What do you think? ...

Happy Monday! I wish I could shout this from the rooftops.

Stop right now thinking about all the bad things that could happen and start running towards all the good things that will happen. When I started Hydrangea Bloom several people would list off all the negatives.
What about your weekends?
What about doing too much?
What about less time with kids?
What if it doesn’t work out?

In reality this is what really happened.

I am able to take weekend trips and travel more because of the opportunity. And hey my Saturdays can be filled with the happiest day of peoples lives, talk about an honor and incredible energy.

The doing too much was temporary and now I have time to do more and more importantly live my passion!

I have more family time and know what, Blake starts kindergarten this year and I will be dropping him off and picking him up. I would of never been able to do that before.

It not only worked but is thriving beyond my wildest dreams. It allowed my to be filled with joy, built my dream house, built a team that I get to help them thrive, and create a life for my family that I always dreamed of.

Bottom line: My first business gave me so much more opportunities and joy that all the negative what ifs and things people think we have to give up. Change your mindset and focus on all the good things that will come out of it.

I am here to help you reach your wildest dreams! Know I believe in YOU!.

Happy Monday! I wish I could shout this from the rooftops. Stop right now thinking about all the bad things that could happen and start running towards all the good things that will happen. When I started Hydrangea Bloom several people would list off all the negatives. What about your weekends? What about doing too much? What about less time with kids? What if it doesn’t work out? In reality this is what really happened. I am able to take weekend trips and travel more because of the opportunity. And hey my Saturdays can be filled with the happiest day of peoples lives, talk about an honor and incredible energy. The doing too much was temporary and now I have time to do more and more importantly live my passion! I have more family time and know what, Blake starts kindergarten this year and I will be dropping him off and picking him up. I would of never been able to do that before. It not only worked but is thriving beyond my wildest dreams. It allowed my to be filled with joy, built my dream house, built a team that I get to help them thrive, and create a life for my family that I always dreamed of. Bottom line: My first business gave me so much more opportunities and joy that all the negative what ifs and things people think we have to give up. Change your mindset and focus on all the good things that will come out of it. I am here to help you reach your wildest dreams! Know I believe in YOU! ...

find the thing you’re trash at but you like anyway β€’
#comic #comics #rockclimbing  #do #you #even #climb #bro #my #chiropractor #says #i #should #take #a #break #inspo #πŸ’«.

find the thing you’re trash at but you like anyway β€’ #comic #comics #rockclimbing #do #you #even #climb #bro #my #chiropractor #says #i #should #take #a #break #inspo #πŸ’« ...

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When your beautiful daughter says, β€œCan you work on me next daddy?”, even after a 12-hour work day, you just say yes!
#chiropractic #chiropractor #chiropracticadjustment #sports #sportschiro #chirolife #chiroux @chirolux @indyspine @chelseajoon.

When your beautiful daughter says, β€œCan you work on me next daddy?”, even after a 12-hour work day, you just say yes! #chiropractic #chiropractor #chiropracticadjustment #sports #sportschiro #chirolife #chiroux @chirolux @indyspine @chelseajoon ...

Quick cuppa @thedorchester before the Chiropractor,maybe some brunch to πŸ€” #cuppa #brunch #chiropractor #herewegoagain #nopainnogain #kneereplacementrecovery.

Quick cuppa @thedorchester before the Chiropractor,maybe some brunch to πŸ€” #cuppa #brunch #chiropractor #herewegoagain #nopainnogain #kneereplacementrecovery ...

I love when our guests come in wearing ironic T-shirts 🦴 
If you’re going on holiday this summer it’s important to get a spine check.

Long flights, different beds/pillows and new activities all can have an impact on our posture and health.

#liveAVIDly
#everyBODYmatters
#osteopath
#chiropractor
#chiropracticworks
#osteopathyworks
#whosyourchiro
#healthiswealth
#trishulvadi.

I love when our guests come in wearing ironic T-shirts 🦴 If you’re going on holiday this summer it’s important to get a spine check. Long flights, different beds/pillows and new activities all can have an impact on our posture and health. #liveAVIDly #everyBODYmatters #osteopath #chiropractor #chiropracticworks #osteopathyworks #whosyourchiro #healthiswealth #trishulvadi ...

FOAM ROLLER EXERCISES - Mid Back Tension πŸ§˜πŸΌβ€β™€οΈπŸ™ŒπŸΌ ⁣
⁣
Perfect for those who: ⁣
β€Ό Are stuck in the office too long ⁣
β€Ό Suffer from poor posture ⁣
β€Ό Back pain and tension ⁣
β€Ό Stress and anxiety that have caused neck pain ⁣
β€Ό Sore or tight muscles ⁣
⁣
Try these with your foam roller next time you're stretching out. If you don't have one, talk to us as we stock them at the clinic πŸ˜ƒπŸ‘‹πŸΌ.

FOAM ROLLER EXERCISES - Mid Back Tension πŸ§˜πŸΌβ€β™€οΈπŸ™ŒπŸΌ ⁣ ⁣ Perfect for those who: ⁣ β€Ό Are stuck in the office too long ⁣ β€Ό Suffer from poor posture ⁣ β€Ό Back pain and tension ⁣ β€Ό Stress and anxiety that have caused neck pain ⁣ β€Ό Sore or tight muscles ⁣ ⁣ Try these with your foam roller next time you're stretching out. If you don't have one, talk to us as we stock them at the clinic πŸ˜ƒπŸ‘‹πŸΌ ...