drkev_hybrid drkev_hybrid

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Dr. Kevin Marryshow  🏆Chiropractor 💆Myodetox therapist 🌊Manual therapist 💉Medical Acupuncture provider 💭A journey to make [P]Rehab sexy..one post at a time✌ 🍁Toronto

http://www.myodetox.com/

WEAKNESS DOESN'T NECESSARILY CAUSE BAD POSTURE [Shoulder pain 💥 fix PART 5]

Lets get into bucket #2 in this shoulder rehab series which is GETTING YOUR SHOULDER [humeral head] to the middle of the shoulder socket😓. Whether you're in a workout our living your everyday life the goal is to be as posturally centred with your shoulder in the middle of its socket as often as possible😏
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Here is another banger from @dr.jacob.harden🙏. This is an interesting lens and effective take on the infamous rounded shoulders😢. As your shoulders round they take you out of being in "the middle" of the shoulder socket. During a workout an "uncentred" shoulder puts you in a danger zone🤓. Postural cues and tools to improve that cueing is a major 🗝. Enjoy✌
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Correcting posture is not about making muscles stronger. I know we've all seen the "this is tight" and "this is weak" diagrams but I don't fully agree with them. Yes, tightness can play a role. But weakness...rarely.
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. 🤔Let's think about it for a second. How much strength does it take to pull your shoulders back? How much strength do your glutes need to be able to hold your pelvis neutral? Hardly any ❌It's not about strength. ✅It's about awareness and control. You've heard me say a thousand times how posture is formed by habits. Well it's corrected by habits too

This is why I use "postural awareness" routines rather than strengthening protocols. These muscles aren't that weak. You just don't know how to engage them. The "Band W" is one of my go to exercises for fixing rounded shoulders. The protocol...Hold position until you feel a burn in the rhomboids and back of the shoulders. And then hold a little longer🔥

Once you let go, that burn is going to stick with you a while, and that's going to increase your awareness of those muscles so you hold your shoulders back. Do it enough times and you find it starting to stick. And voila! 🎩🐇 New habits and better posture.
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.[Don't get caught up in reps and sets. Just try it out hold to fatigue and repeat a couple times daily. Keep a mental note on the impact you feel a couple weeks later]🙏
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#Myodetox
#FutureproofYourBody
#wordsyoucouldreadandfeel

STRENGTHEN TO LENGTHEN🤔.
. [Shoulder pain 💥 fix PART 4]

We've all done the classic shoulder warm up with a band to get a boulder shoulder workout in. But when you slow it down and utilize some crucial cues you could actually turn it into an incredible rehab tool😏

Strengthen to lengthen is a principle that simply means as a muscle gets stronger it can also increase in length and decrease in tension🤓

Self release is one piece of the pie. If you are releasing a muscle that is weak and lacks control then all the rubbing and rolling in the world will only make a minimal change😓

In this drill we are targeting the back of your rotator cuff. More specifically your external rotators namely infraspinatus and teres minor as shown in the pic on the left. Weakness in these muscles can result tightness in that area and a decrease in shoulder mobility😥

Use a resistance band or cable machine and lower your arm at a slow pace [count of 3-5seconds]💪 Be sure to use a resistance that challenges you but isn't overbearing. If the tension is too much you will likely compensate by raising your arm higher or overarching your back😩

You will start to feel a fatiguing/exhuasting feeling behind your shoulder right where these muscles are shown in the picture😊

Do 3 sets of 6-8 reps/side💆🏼 Enjoy✌

#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel

HOW TO IMPROVE YOUR SHOULDER MOBILITY AT HOME
[Shoulder pain 💥 fix PART 3]

If you used the last post to figure out that you need to improve your shoulder range of motion/mobility this one's for you😓

So the shoulder capsule is just a bunch of dense ligaments that surrounds the shoulder joint as depicted in the bottom left picture. The capsule has the potential to get tight and limit your ability to create healthy shoulder joint positioning (centration we talked about in bucket #2). So we're already getting on that 2 birds one stone😏. But the focus is improving range first and foremost

If you find your shoulders round forward this is a great way to work through tension that could be contributing
Here in the 📽 I breakdown a quick and easy hack with a lacrosse ball to self release that posterior shoulder tension to help improve your range of motion🤗

INSTRUCTIONS .
🔌Find your acromion process (that pointy bone at the top of your shoulder).
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🔌 Slide off of it down the back of the shoulder until you pass bone and fall into muscle.
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🔌Lie on your side and place the ball right in that depression you found with your finger.
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. 🔌Take your opposite hand and place it on the back of that hand.
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🔌 Pull your arm down slowly to a comfortable range of shoulder internal rotation PLEASE NOTE[I kinda rushed through that and cranked on my shoulder I suggest you go nice and slow until you hit what feels like the end but a comfortable point] .
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🔌Hold for 10s lightly and gently then release and repeat 3x/side.
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myoshoulderseries

YOUR SHOULDER MAY NOT MOVE AS WELL AS YOU THINK IT DOES🤔
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[Shoulder pain fix PART 2-Self Assessment]

Before we consider bucket #2 being keeping your shoulder in the middle of the socket (humeral centration) we have to clear bucket #1 which is knowing if your shoulder range of motion is ideal or if you have work to do😓. It's gonna be hard keeping your shoulder centred if your mobility there feels roped up and stuck😥

In this post we will assess our own shoulder mobility and decide if it's something worth your attention when dealing with YOUR shoulder pain😏

I've already gotten like 20-25 dms on shoulder exercises to do to fix a painful shoulder. IG 🌍 chillll lol. Let's understand wats up with our shoulder first before we go spending time on rehab. When you figure out your bucket you could better target your efforts😊

If this bucket sounds like you and your shoulder was coming off the ground earlier then it felt like it should (before halfway down) or you just flat out feel tight when doing this self assessment..stay calm. Help is on the way. Going to post many ways to free your shoulder up. Stay plugged🔌💆🏻✌.
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📷 : flexibiilityrx.com

#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myoshoulderseries

Thinking about the beautiful struggle..or food💭

Probably food😊

Keep it sexy IG 🌍..we're on a mission to make rehab just as sexy as you are. Don't let anybody tell you otherwise🤘
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📷: @jleept .
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#myodetox
#futureproofyourbody
#erc
#eastruncrew
#nikerunning
#whocaresaboutthedestination
#oncethereisatablearoundifeelwhole

SHOULDER REHAB MADE EASY [Shoulder pain 💥 fix PART 1]

There are so many things to think about in shoulder rehab. A million muscles attach to or impact shoulder health. It's impossible to keep things simple when we start to dig too deep into everything that could be involved😓. Judging by the flood of comments in the last post I think we could agree that many of us have shoulders looking for some love💆🏼
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So the easiest thing for us to do is to dump things into buckets and understand them 1 by 1😏. Once we do we can focus our attention on which of those buckets applies most to our own individual shoulders. It's so much easier to get on the battlefield when you have more insight😊

Imagine you prepare for hand to hand combat but your rival shows up with a rifle😦 you would never get close to them. Showing up in this rehab journey isn't enough we have to be strategic with where we show up and with what in hand

In an attempt to make shoulder rehab more simple we are going to dump info into buckets. There could essentially be 17 buckets but these 4 were gonna focus on will set the tone.

Here are the first 2 buckets to consider

Bucket #1
SHOULDER MOBILITY/RANGE OF MOTION
Exactly as it sounds how flexible is your shoulder .
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Bucket #2
SHOULDER CENTRATION-
simply put can you keep your shoulder bone (the humerus) in the middle/centered in the socket without it travelling all over the place as you move your arm😓. .
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Both are extremely important in shoulder health but may not necessarily apply to every angry shoulder out there in IG 🌍. After we go crazy with tools on tools to deal with these 2 buckets we'll then move on to 3 & 4🤗

In tomortow's post we will start to get into self assessment to figure out if these 2 buckets apply to you🤘.
Stay plugged🔌🔌...
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#myodetox
#myodetoxCorktown
#liftCorktown
#futureproofyourbody
#wordsyoucouldreadandfeel
#echoechoshoutouttofreshprince

SHOULDER PAIN 💥FIX 101

Welcome to shoulder pain rehab & prehab 101😏. For the next couple of weeks this will be your home base for all things shoulders and a bunch of curveball gems in between [gotta make sure all the happy shoulders get their rehab love in too so I'll be mixing it up along the way🤗] I work with shoulders all day everyday😓. Shoulders and low back pain issues makes up about 60-70% of all of you looking for answers and direction in the rehab world🌍

So believe me when I tell you this joint is suuppeerrrr complex with soo much variability and grey space. No one size ever fits all. But in the same breath one size often fits many🤓

On this shoulder journey I will oversimplify the ideas behind shoulder [p]rehab. I'll often not do the complexity of the shoulder any justice with crazy details I may leave out. But it will be worth it to be able to communicate ideas in words and examples you could understand, feel and plug into your daily life🙏

We will be capping it all off with a livestream workshop [I'll be sure to announce details of date and time as it draws nearer] where we will tie it all in together. Stay super plugged for this one🔌

If you have any questions about your shoulder drop them in the comments and I'll work on tailoring the series to what you guys are battling. Let me know IG 🌍 ⬇

#myodetox
#futureproofyourbody
#torontoworkshopontheway
#nycworkshopontheway
#focusshift

I've always had this deep rooted🌱 feeling that we were both destined for something I couldn't put into words...
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Before the sun sets we're gonna touch the sky🙏

Cooking 🍲 in the lab IG 🌍. Stay plugged🔌.
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. 📷: @_tannis_ .
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#focusshift
#underconstruction
#yougivemepurpose
#thesestreetsraisedallofme

You make it real for me😍

Happy bday Fif & may the odds be ever in your favor🙏.
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🎶Like sitting close in a small cafe☕. If you wanna know how I feel..Just like that..just like that🎨

To my ride or die magical moments are upon us🌠

#workingitalloutthislifetime
#1111
#tokeepingyousmilingalllifetimelong

WHY YOU SHOULD LIFT WITH YOUR LEGS😏.
. [Back pain💥fix PART 16]

This vid went viral because it's just such an amazing and simple depiction of the stress your back deals with when lifting form isn't the best. Since we're rolling thru this back pain fix it's only fitting it gets a repost here. As always thank you @dr.jacob.harden for the constant🔥🔥🙏
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You've all heard that you should lift with your legs and not your back. But I feel like no one ever explains why?😞 So I had some 🎬 editing fun with this video from my buddy @jake.price.dc out in Houston.
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You see, it all comes down to physics.📐 You have this thing called a "moment arm". This is the shortest distance from the axis of rotation (hip joint here) and the line of force from whatever your lifting. A longer moment arm means the weight is relatively heavier and more strenuous to lift because the load is further away. Shorter is the opposite.
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To understand better hold a ⛃10 pound weight by your side and then extend your arm fully. You'll find the latter to be heavier because the weight is further away.
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❌So when you keep the load far away, it's harder to lift, more stress on your back, and harder to keep a stable spinal position. Not good!
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✅Instead, get the load as close as possible, get tight and stable, and lift from there. That may have you squatting it up like the video or doing more of a deadlift motion. Either way, you want that weight as close as possible.
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Share this with a friend and let's spread the word on better lifting mechanics. No more injuries from bad technique!
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🎵- Oh Devil - Electric Guest
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#Myodetox
#futureproofyourbody💆
#wordsyoucouldreadandfeel

DON'T LET SLEEP BE THE REASON WHY YOUR BACK IS SCREAMING😭.
[Back pain💥fix PART 15]

Sometimes we forget how much time we actually spend sleeping😪. We're more concerned of our posture for a 15min drive over our 8 hour sleeping posture (more like 6 if you're like me and can't leave the dream alone🤓. All the work is so that one day I could actually get ♾ sleep😏).
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So whether it's 5 hours or 9 hours of sleep we could all agree we spend a ton of time in any one given position during sleep. Unfortunately often that sleeping position isn't the best for us😓

Yes we're all told time and time again that sleeping on your back is the best position for you. However, I think there is a claim that could be made here🤔.
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If you have a hard time sleeping on your back but sleep like a baby on your stomach should we be fighting to become something that just isn't for us or should we focus on creating a better environment for the positions we feel most comfortable in? Especially if forcing ourselves to sleep a certain way leaves of unrested😑 I mean the debate could go on forever but this is just my lens on it

Here is a hack for you stomach sleepers out there. With stomach sleeping a lot of stress is put on the low back because your back is arched throughout the night😪

Try adding a pillow under your stomach to flatten out your back. This can drastically reduce the low back stress of stomach sleeping and could likely have you feeling less back tension in the morning. All because your sleeping posture was slightly changed🤗

Try it out next 💤💤💤✌...
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel

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