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Dr. Kevin Marryshow  🏆Chiropractor 💆🏼Myodetox therapist 🔩Medical Acupuncture provider 📍Toronto

http://www.myodetox.com/

A MISSING LINK WHEN TRYING TO FIGURE OUT YOUR LOW BACK PAIN🔥
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[low back pain guide]
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Continuing with self release for low back pain we're going to touch on [literally😏] a muscle that often gets overlooked when dealing with low back pain
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We often look to roll out the outside of our hips, our glutes and release our back muscles
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However, as you could see in the pic on the top right there are muscles on the inside of the hips that attach to the low back
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So as a result if they get really tight it could affect the health of your low back and really stress it out. Without further adieu, introducing your new best friend or enemy😌 the ILIACUS muscle
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In the vid 🎬we will touch on a quick way to self release iliacus muscle tension to help offload the stress on your back
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Forewarning, it's not going to feel the most comfortable. The best advice is to go slowly as you get deeper. Use the opposite hand to "reinforce" or push down on the hand that is in direct contact with the muscle. Try using the pads of your fingers as opposed to your finger tips which could feel really "pokey".
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Hang out on it for 30s and repeat 3x on both sides. But don't obsess over the numbers obsess over daily consistency✌🏾.Happy muscle digging 🤓
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myolowbackpainrehabseries

SELF HELP FOR LOW BACK PAIN
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[back pain rehab guide]
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Often hip flexor tension is a contributor to low back pain. And this guy here Tensor Fascia Lata better known as your TFL can stress your back out
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Thinking to look at the side of your hip may sound wild but I promise you that your back hates when your TFL gets tight
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Here in the vid we'll cover a great self-release tool to help you decrease TFL tension, minimize hip flexor tension and overall decrease the amount of stress your back is dealing with✌🏾
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Simple instructions .
-grab a ball
-lie on your side on the muscle in the pic [so very close to the front of your hip but still on the side]
-hang out there for 1 min gently rolling around looking for areas of discomfort. -use your hands to push up to decrease the pressure of your hip on the ball
-do 1 min/side daily
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I think we could all agree. Your back deserves 2mins out of your busy day😏
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel

Nobody cares about what your product does, until they care about how it makes them feel✌🏾
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s/o @so_manti for the pearly whites 😁. You're energy is on a level. @triplethreatbootcamp is on a takeover🌊
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📸: @_tannis_ .
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#focusshift
#wordsyoucouldreadandfeel
#emotionaldesignisunderrated
#theessenceofabrand
#powerfulwomenmakingpowermoves

LOW BACK PAIN FIX-THE UNDERRATED SIDE CLAM😏
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[Back pain rehab series]
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Your ability to engage and communicate with your glutes is so important when dealing with low back pain😌
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Sometimes a lunge is painful or our ability to squat is hindered because of the low back pain. Often we look namely to these two exercises as the route to building glute strength. If they're painful our next approach is to just rest and wait😔
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When dealing with low back pain you have to find drills and exercises that require less effort and minimize the likelihood of aggravating your low back all while you work on getting stronger🙌🏾
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The SIDE CLAM is an amazing and grossly underrated way to accomplish increasing glute strength and decreasing hip flexor tension all while keeping your back in a safe position
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Try holding for 20-30s 3x/side. Your dedication to drills like this can take weeks to months to turn your back pain around. But if you've been dealing with low back pain for years I think it's worth the investment✌🏾
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myobackpainrehabseries

Pain + Reflection= Progress
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Ray Dalio-Principles .
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They say don't look back. I'd beg to differ. Looking back and going back are not synonymous🌊
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📸: @nicklophysio .
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#focusshift
#selfaudit
#context

ADD THIS EXERCISE TO YOUR HAMSTRING REHAB🤓
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[hamstring rehab guide part 3]
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Sorry for the delay on this one. Had to unplug for little while and plug into the moment. Let's get back to the business. .
We're going to up the intensity of your hamstring rehab with this drill
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Often our hamstring injuries happen because of a quick move to outstretch your leg in front of you and then bang 🔥 you grab your hamstring knowing you pulled it
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This drill will challenge your hamstring to get stronger and become more "bulletproofed" in a sense
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Drills that lengthen your hamstring under tension is an incredible way to rehab your hamstring before the next phase of rehab which would be plyometric training
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This 3 part rehab routine is designed to prepare you for more aggressive training which will start to be more specific to your individual needs and the physical activity you enjoy✌🏾
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Steps
1 start off with your feet together and find a surface that will allow your foot to slide back easily
2 slide the foot back slowly on the non-affected side
3 as you slide your foot back lean forward slightly to increase the tension on your hamstring
4 repeat 8-10 times/ 3 sets.
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🎥: @_tannis_
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myohamstringrehabseries

My guys ain't my guys they my family dog. I feel like one day you'll understand me dog. You could still love your man and be manly dog❤️
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Through all the highs and lows it will forever be family business. My family, you are appreciated [in my loudest TanTan voice 😏]
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#thankyouKanye
#sweetermanflexin
#familybusiness
#foreverybodythatholdsmedown
#youknowwhoyouareigotu
#fifihitchmenah

HOW TO BULLETPROOF YOUR HAMSTRINGS🔥
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[hamstring rehab guide part 2]
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Here is a follow up to the last post for hamstring rehab
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Here in part 2 you are starting to introduce slow controlled movement. The idea is in order to rehab your hamstring and protect it from future injury you have to introduce movement that will resemble positions your hamstring may get injured in. That's how you increase its resiliency and ability to take on more stressful situations
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Steps
1 find a stair, step up block or anything that is at about knee height or slightly lower
2 step up quickly preferably with the non injured side [in the vid I should have stepped up with the right assuming my left side was hurt]
3 slowly lower one foot down to the ground as you shoot your hips back
4 perform 6-8 reps/3 sets per side
5 optional-add a 15-20lb weight in your hands and hold it out in front of you to counterbalance your weight .
Part 3 coming soon✌🏾
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🎥: @_tannis_ .
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myohamstringrehabseries

IF YOU'RE CONSTANTLY PULLING YOUR HAMSTRING THIS ONE'S FOR YOU😎
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[Hamstring rehab part 1]
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I've been asked for a while now to put together a hamstring rehab series. Those of you dealing with a hamstring injury, have dealt with one and now have chronic episodes or are looking to bulletproof your hamstrings this series is for you🙌🏾
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Interestingly enough many of these drills are a great approach to dealing with low back pain too🤓. Goes to show the connection between your hamstring health and your back health is one to pay attention to
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Here is step one of your rehab. In this basic static hold you're going to;
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1 stand on one leg and bend your knee slightly
2 lean forward from your hips and keep your back straight
3 raise your other foot off the ground slightly
4 hold the position for 30s/3 sets on both sides
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In this position you should feel your hamstring really working. If you don't you may have to play around with the position in order to get your hamstring engaged
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You may need to stand taller, go lower, lean forward more or less. You literally have to toy around with angles until it feels right .
Part 2 coming at you tomorrow✌🏾
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🎥: @_tannis_ .
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myohamstringrehabseries

SOMETIMES YOU GOTTA GLIDE YOUR WAY TO LESS BACK PAIN😏
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[Back pain guide]
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If you are experiencing low back pain that bothers you on one side of your back and/or have pain that travels into your glute and down your leg🔥this one is for you
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Often with low back pain we see what is called an "antalgia". An antalgia is a fancy way of saying your body will lean in different directions to avoid pain. Especially when you have an unhappy disc in your low back😔
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One common antalgia we see is that the hips have swayed to one side and is kind of stuck there in a sense
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Posture doesn't always tell us what's going on but this posture of the hips being swayed to one side actually gives us a lot of information .
In this drill the goal is to glide your hips towards the wall in order to address the fact that your hips are in a position that could make your low back pain worse
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Steps
1 get next to a wall
2 place your non-painful side against the wall
3 take your hand and place it on the hip that is away from the wall
4 gently glide your hip towards the wall
5 repeat 10x/3 reps with 2s holds only on that side .
This is often a necessary step in your battle against back pain. Sometimes it's not until your hips are in a better place that you truly could kick start the healing process
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This drill can be a little confusing even though it looks straight forward as a ton of factors come into play. There are unique cases where this approach may not be the one for you. And that is the very reason why there is no "bees knees" approach to low back pain rehab. You try a couple things and see how you feel
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If you're unsure of what you should feel touch base with your health care provider and work on it together✌🏾
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myobackpainrehab
#mckenzieapproach

BRAND NEW CORE FEELS. THE AB WORKOUT YOU'VE BEEN MISSING
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[Back pain guide]
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When we think about an "ab workout" or a "core workout" we usually have a very clear picture in our minds of what that session would look like
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What we often need to do is challenge the way we think when we want to make an area of our body stronger
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If we think about it one way then we will only get stronger in one way
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Throughout the day your back goes through so many different movements so it's our job to work on getting many different movements stronger so we are better prepared for our daily challenges
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Here is a drill that challenges your core in many different directions. The more directions we introduce to our workouts the more resilient to pain and injuries our bodies will be✌🏾
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📸 : @beverleyhchu .
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myobackpainrehab

STRETCHING ISN'T THE ONLY WAY TO LOOSEN YOUR HAMSTRINGS
[Back pain guide]
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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, I'm often guilty of this😔
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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😁
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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✌🏾
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Bend knee slightly and keep it still without bending more as you lean forward
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Use low weight 15-20lbs. But definitely use your discretion when it comes to weight✌🏾
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#myodetox
#futureproofyourbody
#wordsyoucouldreadandfeel
#myobackpainrehab

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