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REACH Rehab + Chiropractic Performance Center
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➡️ Super Secret Ball Trick Posture Pain Reliever⬅️

🔸WHAT IS THIS?🔸
Other than the title is a mouthful; this is a go-to move that feels awesome when you've been stuck sitting in front of a screen for a while. But what if you don't have a low-back chair? Snag a toy ball from a toddler...or just go buy one from your local Toys "R"...oh, wait. 😁

🔸WHAT'S IT WORKING?🔸
Cervical and thoracic spine extension -- the opposite of the postures and positions most of us are used to being in all day.

🔸WHY SHOULD I CARE?🔸
Muscles & joints function best when in balance. Think about an old-school scale ⚖. Starring in screens all day is like stacking weights on only one side — out of balance. This move is the opposite: it’s adding weight to the other side to establish equilibrium.⠀

85% of all muscle & joint pain is movement based (or lack thereof) and can be resolved rapidly with the correct movement strategy. ⠀

As mentioned in the video, don't be surprised if this move takes a stab at that nagging neck, back, shoulders, or headache pain that came out of nowhere. However, it’s not a one-size-fits-all approach. It's not the movement itself; it's instead how and when it’s applied to a particular situation that matters. ⠀

It’s not about pushing buttons, rather knowing what button to press and when!⠀

With that being said, it’s imperative to understand this move is a common reductive movement, but far from a one-size-fits-all approach. We use this in the clinic as an assessment & treatment of neck, shoulder, arm, and other muscle/joint/nerve pain to help guide you toward a solution once and for all!
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➡️ Favorite Warm-up, Stretch Routine⬅️

🔸WHAT IS THIS?🔸
A full-body active and dynamic warm-up that gets your body moving in all three dimensions -- a better option than the few basic "stretch & holds" you've done since you learned them in middle school gym class.

🔸WHEN SHOULD I USE IT?🔸
Once you do it a few times to get the hang of it, it's a quick strategy for when you need to warm-up but short one time...which is likely all the time. 😉

🔸WHAT'S IT WORKING?🔸
Overall: movement. Yes, simply put you're moving in many different directions. Here are some technical nuances:
💁Saggital Plane -- hip flexion, knee flexion, knee extension, hamstrings extensibility, hip extension, thoracic extension, ankle dorsiflexion, shoulder flexion.
💁Frontal Plane -- single-leg lateral hip stability, shoulders & hips ABduction/ADduction.
💁Transverse Plane -- thoracic & cervical spine rotation, shoulder and hips external/internal rotation.

🔸WHY SHOULD I CARE?🔸
If you've ever hopped on ut to the softball field ice-cold having last played years ago in high school, then proceeded to pull a hammy trotting to first base, you know what we're talking about.

Getting your body moving matters.

We see it time and time again -- we're guilty of it too -- we half-ass or entirely skip warming up for activity altogether. Luckily, a lot of gyms with classes are getting wise, integrating warm-ups into their sesh.

Well, sometimes "we 'ain't got time for that." What we always have time for is the 30 seconds it takes to do something simple like the routine, which can save you the time and stress of an injury, which costs you way more than half a minute!
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➡️ How to Reduce Neck Pain & Tension ⬅️

🔸WHAT IS THIS?🔸
A simple movement to mitigate the stress of habitual postures and positions we assume on a daily basis.

🔸WHEN SHOULD I USE IT?🔸
Either as a quick postural reset from schlepping away at your office desk or to potentially reduce a painful/tight neck problem.

First, collect a baseline test. If your normal head/neck range of motion is impaired & painful, use it as a baseline. If reaching, lifting, pushing, or pulling with either arm feels impaired and stimulates your neck pain, use it as a baseline.

With baseline(s) established:
Do 10 reps, recheck your baselines -- do you move and feel the same, better, or worse?

Feel and move better? Repeat 10x/2-3 hours for the next two days. Consistently recheck your baselines for improvement.

Feel/move the same? Continue rep scheme above for a few days. If no change, no need to continue.

Feel worse and movement more impaired/stiff? STOP. Contact a pro near you for a thorough assessment (shoot us DM).

🔸WHY SHOULD I CARE?🔸
Neck pain as a result of a sedentary work environment is all too common.

Muscles & joints function best when in balance. Think about an old-school scale ⚖. Starring in screens all day long is like a stacking a bunch of weights on one side -- out of balance. The chin-tuck-look-back move is the opposite: it’s adding weight to the other side to establish some balance.

85% of all muscle & joint pain is movement based (or lack thereof) and can be resolved rapidly with the correct movement strategy.

The rapidly reducing movement, like the chin-tuck-look-back, is usually a super simple movement performed in repetition -- it can be surprising how well it works. However, it’s not the movement itself, rather how and when it’s applied to a particular situation that matters.

It’s not about pushing buttons, rather knowing what button to press and when!

With that being said, it’s extremely important to understand this move is a common reductive movement, but far from a one-size-fits-all approach. We use this in the clinic as an assessment & treatment of neck, shoulder, arm, and other muscle/joint pain to help guide you toward a solution!
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➡️ How To Integrate Core Breathing ⬅️

🔸WHAT IS THIS?🔸
Finally, the last part of a five-part series about the importance and application of breathing's number two function: postural stability.

We've got the breathing principles down, you understand how to maintain pressure in the abdomen as you breathe in and breathe out, now let's integrate what we've learned into some basic movement activity, so we can apply it to all the fun stuff!

🔸WHEN SHOULD I USE IT?🔸
As a simple test to determine if there's a difference of how well you stabilize your spine. Your control can be different when you lift one knee versus the other, and when you go to standing from sitting or vice versa -- you may be surprised what you find.

Once you've got the feel, assessing your ability to stabilize and maintaining pressure while breathing, start applying it to your workouts, activities, and everyday life -- get at it!

🔸WHY SHOULD I CARE?🔸
Alright, to put the #math analogy to rest, you've got all your remedial and advanced mathematics down, so let's use our skills to continue cultivating our ability to implement calculus. Like calculus, mastering various sports, workouts, and other athletic endeavors are hard and a long-term journey. Breathing with the core pump/balloon/canister -- whatever the hell you wanna call it -- is hard, but yields beautiful results when consistently trained over time.

They may seem nominal, but it's important to do these basics in the video so we know what to feel for when we start performing activities of higher demand, like lifting heavy weights. You'd be surprised how well you can crush breathing laying like a baby, but when you get to a simple sit-to-stand maneuver, you clench your abs and hold your breath like gosh darn snorkel diver! 🐚🌊

This is where the @Core360belt comes in handy -- getting instant tactile feedback from the belt to your abdomen. You'll know you're pressurizing your balloon to your potential, then progressively challenge your ability to do so over time as you increase the demand. Because ain't nobody doing the "L's" around the waist (previous video) while lifting heavy shit!
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➡️ How To Establish Your Core Pump ⬅️

🔸WHAT IS THIS?🔸
Part four of a five-part series about the importance and application of breathing's number two function: postural stability!

Now that we've got the breathing principles down, it's important to learn to maintain pressure in the abdomen as you breathe in and breathe out. Breathing into the balloon is not so hard for most, it's where breathing out while maintaining some pressure is where it gets dicey! This is the "core pump."

In the next video where we will begin to use this stuff functionally, so if we only know how to breathe into the balloon, letting that balloon go flat everytime we breathe out, we could have problems especially when lifting something heavy.

🔸WHEN SHOULD I USE IT?🔸
For a few minutes 1-2x/day once you've learned how to breathe 360 into the abdomen.

This sets you up for success regarding exercises of greater demand. The greater the demand, the harder it is to perform this function. It would be awesome if we could teach you how to breathe during a demanding exercise right off the bat, but if you can't use the core pump adequately laying down, you're not doing it under heavy load! This is like learning your algebra before you dive into trigonometry! #math

🔸WHY SHOULD I CARE?🔸
Breathing works to not only keep us alive via respiration but it has a crucial secondary component of postural stability.

Breathing creates IAP to stabilize the "links of the spinal chain" via activation of the diaphragm. Like the biceps muscles, the diaphragm contracts like any other muscle. When it contracts the dome-shaped muscle flattens and drops into the abdomen like a piston in a cylinder head (engine) -- this with co-contraction of the back, abdominal wall, and pelvic floor muscles working together, in concert, create the abdominal "balloon." The balloon inflating is what pushes the weight toward the ceiling when you breathe in.

Why not just squeeze your abs? Breathing with an abdominal brace maximizes your ability to generate IAP, which is essential for performance gains without the injury woes where "abs" does not.
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➡️ Breathe 360 Degrees Into Your Core ⬅️

🔸WHAT IS THIS?🔸
Part three of a five-part series about the importance and application of breathing's number two function: postural stability! Stay tuned all week for the complete series.

Here we learn how to maximize our ability to generate intra-abdominal pressure (IAP) by using a position helping us to drive pressure below the belt and into both sides of the spine, below the ribs. This is where the primary benefits come into play as the lowdown and backside pressure is a crucial stabilization mechanism for the low back and pelvis.

🔸WHEN SHOULD I USE IT?🔸
For a few minutes 1-2x/day once you've learned how to initiate your breath from your diaphragm. Check out the previous video (# 62) if you haven't already.

This sets you up for success regarding exercises of greater demand. The greater the demand, the harder it is to perform this function. It would be awesome if we could teach you how to breathe during a demanding exercise right off the bat, but if you can't use the diaphragm adequately laying down, you're not doing it under heavy load! This is like learning your multiplication tables before you dive into algebra! #math

If you nail this drill with no issues at all, don't waste your time -- move on to the next video of the series! (on to algebra 😜)

🔸WHY SHOULD I CARE?🔸
Breathing works to not only keep us alive via respiration but it has a crucial secondary component of postural stability.

Breathing creates IAP to stabilize the "links of the spinal chain" via activation of the diaphragm. Like the biceps muscles, the diaphragm contracts like any other muscle. When it contracts the dome-shaped muscle flattens and drops into the abdomen like a piston in a cylinder head (engine) -- this with co-contraction of the back, abdominal wall, and pelvic floor muscles working together, in concert, create the abdominal "balloon." The balloon inflating is what pushes the weight toward the ceiling when you breathe in.

Why not just squeeze your abs? Breathing with an abdominal brace maximizes your ability to generate IAP, which is essential for performance gains without the injury woes where "abs" does not.
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➡️How to Breathe Into Your Belly ⬅️

🔸WHAT IS THIS?🔸
Part two of a five-part series about the importance of breathing's number two function: postural stability! Stay tuned all week for the complete series.

🔸WHEN SHOULD I USE IT?🔸
For a few minutes 1-2x/day when you're first learning how to initiate your breath from your diaphragm opposed to up into the accessory breathing muscles of the neck and chest.

This sets you up for success regarding exercises of greater demand. The greater the demand, the harder it is to perform this function. It would be awesome if we could teach you how to breathe during a heavy squat or deadlift right off the bat, but if you can't use the diaphragm adequately laying down, there 'ain't no way you're doing under heavy load! Think of it as learning how to add & subtract before attempting long division! #math

If you nail this drill with no issues at all, don't waste your time -- move on to the next video of the series! (on to multiplication tables 😜)

🔸WHY SHOULD I CARE?🔸
Check out the first post (video #61) of the series for the explanation!

Breathing works to not only keep us alive via respiration but it has a crucial secondary component of postural stability.

Breathing creates intra-abdominal pressure (IAP) to stabilize the "links of the spinal chain" via activation of the diaphragm. Like the biceps muscles, the diaphragm contracts like any other muscle. When it contracts the dome-shaped muscle flattens and drops into the abdomen like a piston in a cylinder head (engine) -- this with co-contraction of the back, abdominal wall, and pelvic floor muscles working together, in concert, create the abdominal "balloon." The balloon inflating is what pushes the weight toward the ceiling when you breathe in.

Why not just squeeze your abs? Sure -- this strategy works because it generates IAP; however, it has a capacity ceiling. Breathing with an abdominal brace maximizes your ability to generate IAP, which is essential for performance gains without the injury woes.
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➡️Why Breathing (For Stability) Matters ⬅️

🔸WHAT IS THIS?🔸
The first part of a five-part series about the importance of breathing's number two function: postural stability! Stay tuned all week for the complete series.

🔸WHEN SHOULD I USE IT?🔸
We already use it automatically, but when we bring breathing awareness and understanding breathing mechanics to the forefront, we can maximize our ability to use it to our advantage in the gym and everyday life activities.

🔸WHY SHOULD I CARE?🔸
Breathing is cool. It's the only function in our body that is automatic, but we also have the conscious power to override and control it.

Breathing is even cooler because it works to not only keep us alive via respiration but it has a crucial secondary component of postural stability.

Fun fact: Breathing is the first "functional movement" we perform at birth!

Breathing creates intraabdominal pressure (IAP) to stabilize the "links of the spinal chain" via activation of the diaphragm. Like the biceps muscles, the diaphragm contracts like any other muscle. When it contracts the dome-shaped muscle flattens and drops into the abdomen like a piston in a cylinder head (engine) -- this with co-contraction of back, abdominal wall, and pelvic floor muscles working together (in concert) create the abdominal "canister." This is your natural weightlifting belt referenced in the video.

Ever wonder why a weightlifting belt works (even when often used incorrectly)? It helps you generate IAP by your abdominal wall pushing against its rigid surface.

Why not just squeeze your abs? Sure -- this strategy works because it generates IAP; however, it has a capacity ceiling. Breathing with an abdominal brace maximizes your ability to generate IAP, which is what this series is all about!

>IAP = >stability (ability to control joint positions) = >movement/mobility/strength/performance
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➡️Lift With Your Legs? No, Your Hips! ⬅️

🔸WHAT IS THIS?🔸
A savvy little trick to help you learn how to lift with your hips, and not your legs or back where many back injuries tend to occur!

🔸WHEN SHOULD I USE IT?🔸
Every. Single. Time. You lift anything off the ground. Especially, if it weighs more than 10 lbs.

🔸WHY SHOULD I CARE?🔸
Back pain is one of the most common complaints people show up with at a Doctor's office. And our health/medical system's lack of ability to treat and prevent back pain effectively has led to the current opioid epidemic. Band-aid treatments which cover up symptoms don't work because they're not addressing cause.

The vast majority of people will experience back pain at some point in their life, and the greatest risk for injury is a previous injury. So, if you're one of the many that have or is currently suffering from back pain, the chances of it returning at some point is exponential -- it's a matter of "when," not "if."

Don't be the person who "throws their back out" (where did it go? 🤔) from something as nominal as picking as picking up a pen off the ground. Bending forward is not inherently bad -- it's the accumulation of the bending, sitting, and forward postural behaviors that lead to, "the straw that broke the camels back."

Without getting all high school physics on you, using this strategy -- the hip hinge -- greatly reduces the forces on the structure of the spine. By using our all our muscles in conjunction to stabilize and control in a mechanically sound position, we can lift more without compromising our boney structures!
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➡️Change Your Posture, Resolve Jaw (TMJ) Pain⬅️

🔸WHAT IS THIS?🔸
An easy awareness strategy to determine if your habitual posture may influencing how your jaw feels, as it directly influences its function!

🔸WHEN SHOULD I USE IT?🔸
Ideally, it's best to assume an upright posture for many reasons (check out feed videos 56, 41, & 31), but especially if you're experiencing on and off TMJ symptoms.

🔸WHY SHOULD I CARE?🔸
There are many reasons for #TMJ, #TMD, or #jawpain but what if you could correct it, or at least mitigate it by doing something stupid simple? Muscle & joint pain doesn't always have to be so damn complicated.

When we think of jaw pain, it's logical to think it's a dental issue. However, there is a close association between the neck and the jaw. In fact, it's not uncommon to have jaw pain that's not even a jaw issue at all. Becuase of the neurological connections between the head and neck, a neck issue can cause symptom/pain referral to the head as jaw pain, tooth pain, or headaches.

Before seeking a professional for help, use this strategy to give your posture a check and see if you can take care of it on your own!

Do you have jaw pain and have you tried different therapies like ice/heat, muscle release, medication, relaxation techniques, or a bite guard/night splint without lasting results? Give us a holler for a thorough musculoskeletal assessment to determine the source of your issue and how to combat it. Because a jaw pain doesn't mean it's a TMJ problem!
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