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/

HOW TO IMPROVE YOUR POSTURE!!!
[Back pain fix 💥 PART 9]

As we continue to fill your feed with BACK PAIN TIPS/EXERCISES/CONCEPTS. Here is an amazing post from @vinnierehab demonstrating spine control for better postural health. This one is on the advanced side so take your time with it. Bookmark this 📑 for when you progress from the basics✌. Don't hold back if you're ready for more😁
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This is a program to teach you how to properly move your spine in order to help you eliminate unnecessary built up tension in your back/neck area! Major focus on spinal motor control (how well you move your spine)😏 This routine is fairly advanced and might require you to take your time with it so don't worry if you don't get it on your first try!

These exercises will help retrain your cervical/thoracic/lumbar spine to move in the same direction as well as in opposition (opposite directions which are both crucial to spine health)😊.
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Usually at rest, the cervical spine should be lordotic (have an arch forward), thoracic spine kyphotic (slight arch backward), and the lumbar spine lordotic (slight arch forward)

When you do a tradtional cat/cow, oftentimes you load the spine and make everything extend or everything flex. This is great, but it is not enough

In the MiQ [Movement IQ which is a change in movement strategy to promote better health] version, I teach @christianguzmanfitness how to make different segments of his spine move in different directions (in opposition). So as one segment flexes, the other extends ✌🏼 MiQ back protocol
1️⃣segmental slow flexion/extension
2️⃣traditional cat-cow (same direction)
3️⃣ MiQ cat-cow (opposition)

Do 3 sets of 5 reps per exercise, take your time with it and progress to 10 reps over the course of 2-3 weeks.
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. ⛔️make sure to go slow and controlled.
. 👉🏼TAG A FRIEND WHO NEEDS THIS!!!
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#Myodetox
#futureproofyourbody
#MiQ
#Alphalete

STRETCHING ISN'T THE ONLY WAY TO LOOSEN YOUR HAMSTRINGS😮
[Back pain fix PART 9]

Once we think about tight muscles and how to manage them. Our first thought is stretching. And of course why not if something is tight then stretching it seems like the obvious fix😏 .
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But there is another path. Muscles often get tight also because they are weak or the only time they are asked to work is to do a task that is very demanding. A big part of the tightness is we don't do enough work in between heavy demand and no exercise😮

A great way to release hamstring tension is to load it i.e do exercises that require lower effort that allows you to do the exercise slow and under control🤓. Working a muscle doesn't have to cause it to necessarily get tight. You could also create length and loosen up a muscle by working it. Crazy I know😁

In this 📽 we go over the single leg deadlift. With this drill you are strengthening your hamstrings but at the same time you are lengthening it which will allow it to get strong and loose at the same time. And 2 birds 1 stone is one of my life's mottos✌.
. -Bend knee slightly and keep it still without bending more as you lean forward.
. -Use low weight 15-20lbs. But definitely use your discretion when it comes to weight🙏

#myodetox
#futureproofyourbody

CLOSER TO MY DREAMS✨
[Passion story/passion advice]

Monday night I got to share a special night with a woman who has sang to me for almost 15yrs now😍

Those who know me know that this woman's song "Closer" is close to my heart. It has taken me through the ugliest of times in my life and has guided me to soar to the top of mountains. It's taken me through hardship, heartbreak, trials and tribulation alike🙏

So much so that I sought out a friend who composes music to write the accurate sheet music to this song to ink on my body so it's engrained in me. The next time you see the tattoo with the music sheet on my back you will now know my why

It's not just a music bar with notes. It is the melody that has fueled my passion to get "closer to my dreams" every single day. I hear it in my head all the time and my play count on it is easily in the hundreds of thousands😏

To hear it sung to me live writes a chapter in my life I've wanted to experience for a long time. @goapele cheers to you🍾. You'll never know. Until you looked our way as you sang "Closer" then I realized you always knew🙏.
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When you find your "song" of inspiration. Whether it's an actual song, a quote, a voice, a person, a movie, a place. Hit the repeat button and go back to it whenever you feel the need to be invigorated again. For me I need it daily. Sometimes multiple times a day. Don't be afraid to lean on your "song" constantly😏.
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IG 🌏 welcome to my journey✌

#goapele
#closertomydreams
#fifithankyouforalwayscreatingmoments

THE HAMSTRING STRETCH THAT COULD CHANGE YOUR BACK PAIN💥
[Back pain fix PART 8]

Earlier we went over some of the anatomy of muslces that will impact your pelvic position that could be creating your back pain😢

As hamstring tension sets in for more reasons then I could list here your pelvis gets pulled down and back. This impact the way your low back absorbs forces. Once your low back is taken out of its happy place that's when things can go wrong😥

Now let's get into hacks to get you out of that pelvic tilt starting with the hamstring's pull on the pelvis😏

Here in the 📽 is a demo of some hacks you could add to your hamstring stretch to make it more effective

The main hacks:
. ✔bend your knee instead of leaving it straight
. ✔hip hinge instead of bending your back
. ✔Try that out and hold the stretch for 20-30s keeping the intensity of the stretch to a minimum
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✔repeat 3x/side✌

Stay plugged🔌 for another hamstring hack that will loosen up your hamstrings without even stretching😮

#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel

THE ANATOMY OF YOUR BACK PAIN💥
[Back pain breakdown]

There are many players that contribute to lower back pain. In the next couple of posts we're going to discuss posterior pelvic tilt and it's relationship to back pain😟

Many factors are involved in tension that will pull your hips into unwanted positions like a posterior pelvic tilt. We're going to cover a bunch of the major ones and make sure you have the ammo to manage as much of it as you can on your own😊

Let's open it up with a quick anatomy visual of why we're even spending the next week talking about it. The more we all understand and visualize the more likely we're going to want to ride down the rehab lane and make a change🤓

In the next post we're going to get right into a hamstring release. Stay plugged🔌

Quick teaser-Both stretching and contracting muscles are equally as important in decreasing muscle tightness😏✌.
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#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel

💡Living pain free isn't the destination. Living free of pain is...💡.
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We chase living pain free but should that truly be the goal?🤔. A little discomfort here and a painful moment there is normal, it's healthy, it gives you reference and clues on things to work on, pay attention to or even avoid all together
Being debilitated by pain isn't healthy and means there is work to be done..but being mentally bound to your pain isn't healthy either...
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Aspire to be free of pain not pain free. The paradigm shift in your mind will reinvigorate your drive💆

Deep I know but let the dust settle, keep following this rehab journey and one day it will all make sense✌

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ANNOUNCEMENT: Planning a HEAL NYC Tour this summer, details to come😊. Treatment sessions, meet ups, workshops, collabos the whole 9 is gonna go down😏. Super excited to plan it all out. It's been long overdue. Gonna get to as many of you as I can. The NYC Rehab Journey awaits🙏

#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel
#eastroom
#eastruncrew

A POSTERIOR PELVIC TILT DOESN'T MEAN THAT YOU HAVE TO LIVE IN BACK PAIN💥😮.
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. [How to navigate your BACK PAIN😏] .
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Lets move the needle to the infamous POSTERIOR PELVIC TILT. Let's first breakdown what that is and why it even matters. You have all heard the term before but as manual therapists and nerds of posture and movement we tend to get super "science'y" and complicated in our description. Ill paint a picture for you to make it even easier to digest😏

Put your hands on your hips and imagine they are wheels. Turn those wheels backward. That would put you in a posterior pelvic tilt (PPT). You basically took your tail bone and tucked it under your hips. Take inventory of how that makes your body feel😢. If you live in this position day in day and day out you're likely putting a ton of stress on your back😥

We often talk about the impact that sitting has on the front of the hips being in 90 degrees of hip flexion (thigh closer to your chest when you sit). We sometimes miss the other side of the story where sitting creates prolonged posterior pelvic tilting along with creating tension through the front of your hips😮. So taking in both side of the story like Phil Collins is so important. (Sorry music won't leave me alone😏). Sitting doesn't create specifically an anterior pelvic tilt or posterior pelvic tilt. Where your hips go with being in one static position like sitting is all dependant on how YOUR individual body compensates to deal with the stress of sitting🤔

So as we roll into the posterior pelvic tilt, it's implications on the low back and ways you could address it. Keep in mind we are looking at a piece of your lower back pain picture. After pelvic tilts we will roll into more low back pain generators and how to identify + manage them💆. .
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Your pelvic position is a part of the story and never the entire book📕 but definelty one really important chapter. The goal is to get you informed on all aspects of your back so you could piece together what works for you in your journey to get to a world 🌏free of pain. And above all keep it super simple😊.Stay plugged more low back pain love coming🔌✌.
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#myodetox
#futureproofyourbody

IS YOUR SHOULDER CAUSING YOUR BACK PAIN💥 [Back pain fix PART 7]

As we continue our discussion on low back pain and an anterior pelvic tilt we turn to the shoulders. Here is another banger post from @dr.jacob.harden
and @quaddoc our #myodetox therapists out of #MyodetoxOrlando doing incredible work🙏. They're taking their crazy talents out to Miami this weekend☉. Stay tuned for their journey✌
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There are some common compensations that we see in the body. One of those is hyperextension (arched back) and anterior pelvic tilt when we bring our arms overhead🙆. Shoulder mobility plays into this, but so does anterior core stability (ab strength). Demonstrated by @quaddoc, this drill will build stability for you which is a player in low back pain

Raising the arms up and extending the back (arching the back) can at occur the same time🚈. So it's easy for one movement to assist the other. But when we don't want that extension (arching the back), we need the stability and strength to 👊 fight it. That's where your core strength comes in

The abs keep the ribs from flaring upwards and act as the brakes on spine over arching. So when you 🏋 lift heavy things overhead, they keep the motion at the shoulder and not at the spine which can be key to your back pain

When we do this drill, we want to maintain NEUTRAL (pelvis somewhere in the middle)😊 Try these out. It's harder than it looks✌

#Myodetox
#FutureproofYourBody
#wordsandideasyoucouldfeel

If taking care of your body to live a life free of pain is the goal. Then lets make it look sexy✌ .

Don't let anybody take you out of your ELEMENT.
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-Kendrick voice [mic drop] 🙏
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. 📷 : @levanss

#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel

A SOLID HIP STRETCH IS VITAL TO FIXING YOUR BACK PAIN💥
. [Hip stretch demo for back pain]

TAP FOR SOUND📣

Here is a follow up to the last post on the hip banded distraction stretch. I can't emphasize enough that when dealing with back issues😢 you have to look at the hips they are a major 🔑 in the puzzle of solving your back pain💥

Many of you commented that you wanted to see a demo for the concept of the stretch/exercise in the last post. So here it is😊! A lovely patient of mine was kind enough to let me share her demo with you. Thanks girl✌

Try it out IG 🌍 it's amazing. A tight hip really puts pressure on your back to do more than it was designed to do. This is a great tool to free your hips up and restore more range of motion so you don't have to lean on your back more than you already do😌

Check the last post for more detailed stretch instructions✌.
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📷: @prehabexercises your images are amazing🙏 📣 DISCLAIMER. If you experience deep hip pain that restricts or debilitates you. I urge you to contact your health care provider as this may not be the best choice for your individual needs💆. This is designed for those that have "tight" hips or experience back pain. Please use your best judgement and have a professional guide you through✌

#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel

DO YOUR HIPS CLICK OR SNAP? 😳
[BACK PAIN 💥 FIX PART 6]
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As we continue to discuss low back pain and the impact the hip flexors can have. We turn to an amazing post by #myodetoxtherapist @hartrehab🙏. Clicking at the front of your hip may be naturally due to the way your hip bones were formed. But on the other hand it could be the health of your hip giving you a clue as to where your back pain may be coming from🤔. Healthy hips=a happy back. Enjoy✌
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Let's keep discussing the hip flexors. To this point we've established their role in the low back pain and anterior pelvic tilt.  But how about CLICKING or SNAPPING you feel in the hips?😫
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As highlighted in the 📷, a snapping feeling in the front area of the hip region could be from the tendons of the illiacus/psoas muscles that are rolling over something called the ILIOPECTINEAL EMINENCE (simply part of the hip bone. Refer to 📷)
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This issue creates INTERNAL IMPINGEMENT of the hip💥. If this is going on with your hip then your low back pain could be around because of it😮
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So imagine this issue occuring during your squat, stairs, or even simply walking throughout your day😥. In hip flexion (deep squat) the tendon is lateral to this "eminence" to start and then going into flexion causes it to go medial. This produces a feeling of snapping or sometimes even an audible sound.👂🏼
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To help with this try out this quick hip distraction drill/stretch to see if it helps! .
SETUP
1️⃣Wrap the band around something steady and then around your leg as in the picture
2️⃣Slide it all the way up as high as it can go
3️⃣Go into a PIGEON POSE by folding your leg under your body so that your shin is running perpendicular to your spine
4️⃣Slowly lower your hips backwards as if you're going further into the stretch
5️⃣Posteriorly tilt your pelvis (tuck your tailbone under)
6️⃣Move around slightly to find the position that works best for you!
7️⃣Breathe & relax💆
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⚠️DISCLAIMER: A more serious issue may be something within the hip joint itself (ie - possibly issues with the labrum which is a structure deep inside the hip)🙏. This may not be for you. Consult your health provider before performing✌
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#myodetox

CHANGE YOUR LUNGE TO CHANGE YOUR BACK PAIN💡 [Back Pain💥 PART 5]

The lunge is a staple exercise in any lower body workout regimen. If I ask "what do you do for your lower body workouts?" The response I will usually get includes lunges🤗

The lunge is a crazy effective exercise because it targets a lot of muscles in a safe and manageable way

What if I told you that by slightly changing the way you lunge you could increase glute/hamstring and posterior chain development which in turn will help control your back pain😮. Well the wild truth is by changing your form slightly you can😭

In no way am i saying stop the traditional lunge but I am encouraging you to add variety to the way you exercise so that different muscles could benefit from the work you put in😏.The reason why switching it up sometimes is a great add on is because the traditional lunge is very quad dominant aka it challenges you to really use your quads and the muscles at the front of your hip (hip flexors) which are generally tight and overused to begin with😒. And as we know the theme of this series is "how can you manage anterior pelvic tilt to fix your back pain🤔" .
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In this 📽 we discuss a small form change in the lunge that will make a huge difference in what you feel. The goal is to HINGE. All I mean by that is leaning forward without curving your back. Your lean will involve your back staying completely flat so that your "hinging" from your hips😏

Perform 10x/side 3x with just bodyweight. Once you feel more in control add weight/dumbells to tolerance🙏

Once you get it down pat and feel the difference you will never look at the lunge the same again✌

#myodetox
#futureproofyourbody
#wordsandideasyoucouldfeel

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