🚨SI JOINT PAIN - STABILITY EXERCISES🚨
𝐓𝐇𝐄 𝐒𝐀𝐂𝐑𝐎𝐈𝐋𝐈𝐀𝐂 𝐉𝐎𝐈𝐍𝐓 (𝐒𝐈𝐉) is between the sacrum and the ilium bones💀 of the pelvis. They are connected by several ligaments as well as supported by surrounding/covering musculature💪🏼. Common characteristics of SIJ dysfunction: Age 25-40 Female; Pregnant🤰🏻or Post-Partum🤱🏻; Activities: unilateral heavy loading⚾️ or twisting trunk motions.
In many cases, stability can be an issue. Using isometric holds, that may be implemented in acute stages of rehab, can assist in reducing pain and allow the SIJ to begin tolerating low resistance loading.
👉🏼 The following exercises (SWIPE LEFT), from my friends at @resultsptcincoranch, are exercises that provide STABILITY around the SIJ:
1️⃣ Isometric Anterior Chain
4️⃣ Side Plank
❤️TAG AND SHARE WITH FRIENDS HAVE BUTTOCK REGION PAIN❤️
↗️ TURN ON POST NOTIFICATIONS TO NEVER MISS A NEW POST ↗️
The Squat - a fundamental exercise in my routine for two main reasons -
1. As I have long levers it’s a challenging exercise, therefore I make myself do it.
2. It’s universally known as the king of all exercises - fantastic for core, leg and glute strength, explosive power and because I squat with a high bar and squat deep, that makes it the only mobility work that I do at the moment.
Here I’m getting some reps in with 180kg. I’ve squatted more before and will squat more again.
Some squat basic tips
1️⃣ Learn to perform a proper deep body weight squat before weighted.
2️⃣ Don’t squat like most Instagram models on here 🙄
3️⃣ Utilize “post-activation potentiation” - only warm up with dynamic stretches, squats and throw in some low rep jumps to help fire your body up pre lifting.
4️⃣ Humans come in all shapes and sizes - play around with form and work out the best form for your frame whilst still adhering to good squat principles.
5️⃣ Do it often, do it on the same day or before or after deadlifts, high reps, low reps, whatever - just get the movement and reps in.
I’ll have more lifting and training videos in future. Comment with any questions below 👊🏽 #squat#strength#kurtjohnson
Stress and strain on the vertebrae can put pressure on the nerves in the affected area. That is why a problem with your spine can have effects to your arms/hands or legs/feet!
Stress can come from poor alignment, posture, poor movement, trauma, chronic/repetitive use and congenital issues. Chiro care can help! Find me 8-5pm M-F
To book: @evolvechiro 📷: @stephanejacq
A chiropractor’s education in Canada involves:
1,300 hours of clinical internships
1,250 course hours training in MSK patient care (including assessment, diagnosis, pain management, restoration of function, education and preventative care)
450+ course hours focused on spinal manipulative therapy: biomechanics, contraindications
360 hours of education in radiology
#repost@jcglemb knows how to take his wellness game to the next level🔥 🙌🏼🔥
Heat stress, particularly from sauna use, makes the body more resilient to biological stress.
The potential healthspan boosting effects of sauna use and how one study associated sauna use with up to a 40% lower all-cause mortality as well as a 50% lower cardiovascular disease related mortality.
Sauna use has been shown to enhance athletic endurance in humans, stave off muscle atrophy, and improve the regrowth of muscle after disuse in animals.
Sauna has a potential for brain benefits, including the growth of new brain cells, improvements in focus, learning, and memory, and even potentially ameliorating depression and anxiety.
Sauna influences endocrine disrupting chemicals, such as BPA, PCBs, phthalates, and also metals are excreted through sweat.
Join us in Newark, NJ for #sfma 1 and 2 | March 22-25
**Link in bio**
The SFMA Level 1 seminar includes both a 4 hour online prerequisite course, as well as a 2-day live event, where the background, philosophy, evidence, and logic of the model will be covered.
In the SFMA Level 2 seminar, you will spend two full days focused on interventions designed to compliment the SFMA findings. The majority of the course will be dedicated to the demonstration and application of the 4 x 4 exercise matrix and the neurodevelopmental progression it follows. Key motor control oriented exercise progressions are provided for each top tier movement pattern assessed within the SFMA.
Success is many things, but it is NOT waiting.
Often we are waiting for a feeling, an action by someone else, or maybe even divine revelation.
BUT, what did we accomplish in that waiting??
So let me just give you this one piece of advice-DON’T WAIT!
Do what you KNOW you’re supposed to do TODAY!!!
This applies to so many aspects of life. 👆🏽#exercise, for example, is one of them. Have you ever been really good about going to the #gym (or your yoga class, etc.) and then “stuff” gets in the way and you suddenly stop prioritizing exercise? 🙋🏽♀️guilty. BUT, once you go back to all those good things you may find that it doesn’t take as long to work your way back up! 🙌🏽 Your mind + body definitely remember the good old days. So, if you’re stuck in that rut of dealing with the “stuff”, keep in mind that getting back out there won’t be as tough as you think. 😊
We don’t chase range of motion, we focus in on length under tension, but it sure is satisfying to see how @foundationtraining affects both!
“It’s not the load that breaks you down it’s how you carry it.”
It usually comes down to an accumulation... of good patterns or bad patterns. You don’t just wake up and there’s suddenly a foot of snow on the ground. It happens slow and steady, one flake at a time. Same thing with movement patterns... good or bad. A little bit every day can either build you up or break you down. Your movement is your responsibility. Break the patterns that are breaking you by retraining your whole body how to move and support itself again. Start with your foundation and build from there. - Certified Instructor @foundationshane
EXPAND | ELEVATE | EVOLVE
#doafounder | #foundationtraining | #truetoform
When you are in pain, the primary goal and focus shouldn’t be on just ‘killing’ it. The main objective should be figure out the ROOT CAUSE(S) of why it is present, and start addressing those. Pain is complex, but it is ALWAYS telling us something.
↪️ Painkillers are handed out like candy these days for a variety of reasons. It seems like it is the first line of defence when any sort of pain arises. And we wonder why we have a painkiller epidemic on our hands.
Simply ‘killing’ pain without addressing its root cause is a recipe for disaster in the medium and long term. The obsession with killing pain and treating it as a nuisance may provide temporary relief, but it isn’t a sustainable or wise solution to whatever the actual problem may be.
🔑 Pain first needs to be acknowledged for what it is. Pain is evolutionarily meaningful, it isn’t some random annoyance that just happens out of the blue.
↪️ It then needs to be used as a guide. Pain is a call for change of some sort, so figuring out what must be changed or altered (behaviours, activities, thoughts, patterns, lifestyle, movements etc.) is fundamental.
➡️ The underlying cause(s) may be simple or multi factorial, depending on the situation. Either way, it needs to be figured out and addressed to truly deal with pain in a sustainable way.
✅ Whether you are seeing a health professional or solving it yourself, make sure that the emphasis isn’t just on killing the pain, but on solving it and getting to its roots. Yes, painkillers do have their place...but not as the solution to a pain problem, because they aren’t.
Hermit mode. There are days. Days when I need to contract, pull back, temporarily disconnect from noise and demands.
I like to squirrel myself away in order to ground and to reacquaint with who and what are important to me and why that is. And when and where to show up to honor those commitments.
It is a gift to myself. To be still long enough to allow my physical self to meet up with and support my emotional self.
Wouldn’t this be a lovely place to hole up? Where do you go to find you again? Share in the comments👋
Been feeling strong and happy with my progress in the gym, but I thought it was time to take a more #holistic approach to taking care of my body. Yesterday, I got a chiropractic consultation. I found out I carry 6lbs more weight on my right leg than on my left; not because that side is bulkier, but because my body isn’t balanced!! I also have lots of tension in my upper and lower back (welcome to the #teacherlife). I’be been to a chiropractor before so I’m very excited to start this journey again! Plus, the neck crack is like 🤤👌🏽 #chiro#chiropractor#holistichealth#weightlifting#girlswholift#fitness
Another awesome BOGO DAY!!!!!
On guard is a must to have. It helps with boosting your immune system plus it kills germs. I use it daily by taking it internally for my immune system and I use it to clean for my business too. Why not clean with something non-toxic and kills germs 🦠 at the same time.
Then there is slim & sassy 💁♀️ while this blend is great for helping curb your appetite, lose weight and lift mood.
Whiplash injury 🚘 ⚒ 🚙 😱
This is a pretty great visual of what happens to your body when a car rear ends you. This might be too intense but it can happen😳
The driver here experiences a whiplash, an injury that occurs commonly in car accidents but also can be a sports-related injury. In this case, being rear-ended, it starts with a hyperextension (snapping backwards) of the neck while their body moves forward with the car and then hyperflexion (snapping forwards) of the neck. Summarized as a rapid forceful movement back and forth. Depending on the speed of the truck, there can be more neck trauma that can occur, ligament damage, or even worse death. .
💈It all goes back to physics and Newton’s laws of motion! 🤗 Physics never goes away 😱
🎥 mohvisuals on YouTube
How to future proof:
Varying practitioners will have varying theories, techniques and protocols on how to prevent injury, particularly of the neck. Here are some things I think are helpful to focus on:
🔹️Deep neck flexor training- A common site of weakness in patients with recurring neck pain is weakness of the deep flexor muscles of the neck.
🔹️Scapular positional training- Several muscles involved in the movements of the neck also attach to our shoulder blades (scapulae). Ensuring proper functioning and activation of the scapulae can help support the neck pain prehab mission.
🔹️Improving mobility- Like other areas of the body, our joints are theoretically less prone to injury if we have good control of them throughout expansive ranges.
🔹️Improving core stability- A strong and well-coordinated core can create the foundation for a healthy spine and neck.
These are all jumping-off points. Find a trusted practitioner to guide you through these in a safe, effective way (or just come see us :P).
Disclaimer: This series is not personal medical/health advice. It is not meant for you, specifically. If something is going on, please seek out professional health provider.
Up early for a ☠️chiropractic appointment ✔️
Home for a cup of ☕️ coffee ✔️ Next up:
▪️Shopping for a pirate ⛵️ costume
▪️Tough meeting ahead 😔
▪️Help a friend 📦 pack
Maybe I need another cup of this stuff! 😳
My homemade cure for earaches.
Anytime one of my kids tells me their ear hurts I first check it with my otoscope, then I adjust their neck, then I make my garlic oil.
Garlic is antiseptic, antibacterial, and antifungal, so it’ll kill any naughty little bugs.
To make it...
I do a 6-count pour of olive oil in a skillet, add roughly a 1/2-1 Tbsp crushed garlic, and simmer on low for about 30 minutes until its fragrant throughout the house.
I put 3-5 drops in the ear, make them lie still on the unaffected side for 10-15 minutes (one PJ Mask episode), and plug it with a cotton ball. Do twice a day and it usually heals the ear in a day or 2. No antibiotics, no pain, just happy healthy kids! The only drawback is the oil is good for 4-5 days and then the active properties become inactive.
Timothy's no longer doing the "Monster Mash" to smash thru his graveyard shift!"
"Hello everyone! My name is Timothy Griffin and this is my THRIVE EXPERIENCE.
Before THRIVE, I was sluggish and tired. Working the night shift in Telemetry Monitoring for several years really took its toll on my body. Sitting for 40 hours a week while eating pizza, chips and candy bars, I gained well over 30 pounds. Then I would drink 2 or 3 Monsters just to stay awake and function and had even developed a tolerance for those. On top of that, spending all night hunched over a screen full of heart rhythms left me with general aches and discomforts in my lower back and lumbar region.
After a nurse friend of mine named Connie shared THRIVE with me, I never looked back. Man, this stuff is 10 times better than any energy drink and without the crash! It also manages your appetite and cravings. And it really calmed my general aches and discomforts in my back.
Best of all guys, this stuff literally gave me my life back... if you want a product that will finally give you the energy you've been lacking, THRIVE is what you've been looking for!!! And guess what? I am now a Promoter for this product to earn a little extra cash on the side while in school.
So get back to the person who introduced you to Thrive and start YOUR THRIVE EXPERIENCE like I did."
Here we chat about something you could start on your own to help you move better.
This would be good as part of your regular routine. Carve out some time in the morning or evening (aka. Make the time😊).
Remember, the term “slipped disc” is just an easy way to describe what may be happening. Think of a jelly filled 🍩.
Some possible scenarios:
1️⃣The whole donut (disc between your spinal bones) may be bulging. Repeatedly bulging out as you bend forward.
2️⃣ The jelly material may have escaped through a small hole.
3️⃣ The majority of all of the jelly material may have escaped the center of the donut (disc) Sometimes this is a better scenario as most of the material has escaped and now your body’s little PAC-Men come around and eat it up.
🆚 in scenarios 1️⃣ and 2️⃣ the material may be repeatedly contracting and expanding as you bend forward and bend back - possibly making things more aggravated.
This exercise along with ensuring the proper structure and functioning of the spine and nerve system can help you get back on track.
Let me know if you have any questions?
Look what I found!-- a half bottle I couldn't bring myself to finish! 🤢 This is what I took for years. I'm an extended breastfeeding mom, so I stay on "prenatals". I thought it was the best my money could buy. It wasn't until they were bought out by Nestle--the nefarious corporation that, among many things, believes water isn't a human right-- that I stopped taking anything. Another comparable brand made me sick, it was at least 2 years before I pinned that one and this brand never even did anything for me. I took mainly for preventive purposes, and I still got debilitating migraines. The biggest complaint while breastfeeding. I STILL had the excessive brain fog that made me feel I would never remember again! (Dramatic, but, seriously!) I could no longer trust this company because vitamin companies do not have to disclose what's in their product and I also like to "vote with my dollars"! So, I didn't take ANYTHING for most of my pregnancy. 😥 But I knew I needed SOMETHING so I went searching... I had heard about these whole food capsules for years! Mainly in gummy form because our wonderful chiropractors always had them and gave them to the kids. 😊 I kick myself now for not starting YEARS ago, but I guess I assumed I knew better 😄 and I didn't know what I didn't know. Actually the biggest thing was I didn't think they were organic! And I thought they were just a whole food VITAMIN like I was taking and mine were "organic". Here's what I found out about what I'm taking now: ♡ They AREN'T vitamins, but fruits and veggies in a capsule. (Literally.) BETTER than vitamins. ♡ They are NSF certified--BETTER than organic.
Here's what happened: ♡ My horrid migraines and annoying headaches went away!!!! Hooray! 😍 ♡ My brain fog has cleared! 😍😘 Yay for starting and FINISHING! ♡ I have assurance I'm giving myself and family the absolute BEST there is out there. AND it's bioavailable so my sweet little nursling benefits! 👶
Needless to say! I'm SOOOOO thankful a friend reached out and shared with me and I'm paying it forward! 🤗😘
- The first smile -
If you look at most osteopathic accounts on IG, they talk about fixing dysfunctions and adjusting the parts.
But if you read the founder of osteopathy, the word "Lesion" appears only 28 times and the word "adjustment" only 13 times on 1293 pages!
I hope some of my colleagues will find that interesting.
Anyway, I saw a baby this morning for his second appoinment. This baby is born with an agenesis of the corpus callosum, which is a congenital disorder.
The mom told me that right after the first session, he smiled to her for the very first time. He was also turning only toward his right side but started to turn his head to the left a few hours after he had his first osteopathic treatment.
How lovely is that? •
"Life, uh, finds a way"
Dr Ian Malcolm, Jurassic Park.
(Yeah I know, ending my post quoting Ian Malcom is quite dope. I keep on using it during my treatments but nobody seems to get the reference)