joetherapy joetherapy

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Joe Yoon, LMT  💪 MUSCLE RELEASE & STRETCHING VIDEOS 👉 Turn On Push Notifications! 👌 ART | Cupping | IASTM | DeepTissue 👇 EMAIL to schedule an Appointment

30-Day Couch Stretch Challenge [turn volume up🔊🔊 ]
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👉 Put your email in the comments or DM me your email address if you would like to Join! If you already joined...put your favorite emoji in the comments below!
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☝️️ This morning I asked in my IG story if anyone would be interested in this challenge and said I would do it if ten people joined. 200 people later it's official the FREE 30-day couch stretch is ONNNN!
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WHAT IS THE CHALLENGE?
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▪️It's from August 1st - 30th!
▫️We're going to improve your ability to do the couch stretch! (Quad and Hip Flexor Flexibility)
▪️I'll be sending weekly tips via email!
▫️HAVE FUN AND IMPROVE FLEXIBILITY!
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HOW DO I JOIN?
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▪️All you have to do is put your email in the comments
or
▫️DM me your email
👉The day before the challenge starts I'll send some easy guidelines on how to approach the challenge!
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🔥Are you up for the challenge? Tag a friend to join you! Look forward to seeing everyone's progress!
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#joetherapy #30daycouchstretch #challengeaccepted
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#fitness #crossfit #bodybuilding #mobility #strengthandconditioning #yoga #workout #massagetherapy #atc #athletictrainer #physicaltherapist #physio #fisio #chiropractor #chiro #dpt #osteopath #powerlifting #olympiclifting #rehab #prehab #usapl #foamroller #running #aesthetics

Thoracic Spine Foam Roll For The Win🏆
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🎵 Bonus points if you know this classic (awesome) song!
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Also, have no clue why the video is flickering🙁
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Here's an alternative to the other thoracic spine foam roll Post that I put up a few days ago. This time we're going to keep the head in the floor and drop the hip to the floor. Here's a little reminder on why the thoracic spine is so important!
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IMPORTANCE OF THORACIC MOBILITY
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The t-spine is meant to be mobile and allow us to flex, extend, and rotate but with modern lifestyle of sitting it tends to get stiff on many of us. This can cause
• Poor Posture 🚶🏽
• Limitations in moving your arms (especially overhead) 🏋🏻‍♀️
• Pain 💥
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THE CLASSIC ARCHING OVER A FOAM ROLLER EXERCISE
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Many have arched over a foam roller to increase t-spine mobility but I have a slightly different approach to it and here's why 👇👇
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I think the traditional way of arching over a foam roller is great, and I STILL do it, but many are so tight in the mid-back area when they try and arch over all they do is arch their necks back which usually results in straining.
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HOW TO PERFORM THE T-SPINE MOBILITY EXERCISE!
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1️⃣ Grab a foam roller!
2️⃣ Lay on the foam roller and place the foam roller on your mid-back!
3️⃣ Put your arms behind your head and pull your elbows together!
4️⃣ Instead of putting your butt on the ground and arching over the foam roller
5️⃣ I want you to lift your hips into the air and place your head on the ground.
6️⃣ From here, you will keep your head anchored on the floor, and you will drop your hips to arch over the foam roller!
🔑Try not to let those ribs flare out too much when dropping the hip so we don't get too much arching from the low back!
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#joetherapy #tspine #mobility
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#yoga #yogaeverydamnday #yogi #flexibility #backbend #yogainspiration #yogaposes #yogachallenge #yogafitness #personaltrainer #massagetherapy #physio #fisio #chiro #flexibilitytraining #movementculture #stretching #romwod #gymshark #womensbest #bbg #healthy #workout #fitspo #fitfam

TAG A FRIEND and Challenge them the ULTIMATE EXTENSION POSE 👋🙋
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👉@ampollo helped me demo the Wheel Pose because she's WAY better at it than me! If you've worked on the hip, shoulder, and t-spine assessments and stretches than this is the ULTIMATE test for extension. Make sure to show my girl @ampollo some love for helping me out and check out her IG page and YouTube Channel!
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🙌 Here's how to do the Wheel Pose!
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1️⃣ Lay on the ground face up.
2️⃣ Bring your heels close to your butt.
3️⃣ Bend your elbows and place your hands next to your head facing your feet.
4️⃣ Push your feet into the ground and push the hip up towards the ceiling.
5️⃣ Push into your hands and push the rest of the body up towards the ceiling.
☝️️Coming out of the Pose like @ampollo is OPTIONAL😃
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🎵 OneRepublic - Lift me up (Michael Brun Remix)
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#joetherapy #tfnfam #yoga #yogaeverydamnday #yogi #flexibility #backbend #yogainspiration #yogaposes #yogachallenge #yogafitness #personaltrainer #massagetherapy #physio #fisio #chiro #flexibilitytraining #movementculture #stretching #romwod #gymshark #womensbest #bbg #healthy #workout #fitspo #fitfam #leanin15 #instafit #weightloss

Thoracic Mobilizations with a Peanut!
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If you didn't see my Tutorial on making a "Peanut." Make sure to check that out before doing this mobilization🙂
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Make sure to put the "Peanut," so there's a ball on each side of the Spine. I did a pretty bad job on my first attempt😰
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Here's how to perform the mobilization with the "Peanut"!
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☝️️Before anyone asks in the comments, you can use two lacrosse balls taped together. This will obviously be more intense.
1️⃣ Place the "Peanut" on your Upper to Mid-Back (thoracic spine)
2️⃣ Make sure you are not on the spine, and there's a ball on each side of the spine.
3️⃣ Start on one spot and roll an inch up and down. Do not roll all the way up and down the back. Stay on a "segment" of the back
👉You can also rock side to side
👉You can also bring your arms overhead just make sure to keep the abdominals engaged.
🔁 Repeat until it feels better and move down the t-spine
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Who thinks this Hurts So Good😝
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As always, check my IG story in the next 24 hours for an in-depth look into this mobilization😎
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🎵 ayokay - Too Young ft. Baker Grace
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#joetherapy #mobility #fitness

How To Make a Mobility “Peanut” [tutorial]
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☝️️The “Peanut” is one of my favorite things to mobilize the thoracic spine, and the best thing is that you can make it for around $5 or free if you already have the materials! There are some great products out there, but I don’t think you can’t beat the price and effectiveness of the good ole’ Tennis Ball.
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👉 If you don’t know what to do with the “Peanut”, don’t worry I’ll be going over some tips on mobilizing the t-spine with it. So make sure you have one ready!
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💪 Here’s How To Make the “Peanut.”
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⚒Materials
(2) Tennis Balls 🎾🎾
Tape
*I like using athletic tape, but many use duct tape as well
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1️⃣ Rip off a good size piece of tape and wrap it around the two tennis balls.
2️⃣The balls won’t be that secure with one wrap of the tape so👇
3️⃣ Rip off another good size piece of tape and wrap it again!
4️⃣ You can repeat this step as many times as you want and the last step👇
5️⃣ Rip off a smaller piece of tape and tighten the middle by wrapping the middle!
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🙌 There you have it; you have the Ultimate T-Spine Mobility Tool!
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👍 Make sure to TAG and SHARE this with a friend, client, colleague or anyone who needs to know about the “PEANUT!”
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#joetherapy
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#fitness #crossfit #bodybuilding #mobility #strengthandconditioning #yoga #workout #massagetherapy #massage #massagetherapist #atc #athletictrainer #physicaltherapist #physio #fisio #chiropractor #chiro #dpt #osteopath #movementculture #powerlifting #olympiclifting #rehab #prehab #usapl #foamroller #running #aesthetics #athlete

T6 - T7 Spinal Decompression Stretch [ELDOA]
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Let's keep it going with more t-spine work woohoo!!!
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👉ELDOAs were developed by a French Osteopath named Guy Voyer and they are postural self-normalizing techniques designed for widening the space within a chosen articulation! This is accomplished by creating fascial tension to fix the vertebra below and contraction in extreme range to normalize the vertebra above the targeted disc!
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Here's how to perform the ELDOA for T6-T7!
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🔹You can do this sitting against a wall or without one. If you are on the tighter side, I would give the wall a try first!
1️⃣ Sit with your legs crossed.
2️⃣ Tuck the chin.
3️⃣ Raise the arms overhead and place your palms together.
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Nice work getting into this position BUT now we need to actively be pushing our body parts in certain directions! Just follow below to see where the line of drive is coming from!
🔸Knees towards the floor⬇️
🔹Chin Tucked
🔸Hands reaching ⬆️
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💥Now hold this position for 1 minute! If you can't, don't worry we can always work our way up to a minute!
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💥Tag a friend and see if you can hold this position while following all the directions!
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💥As Always, check out my IG story within the next 24 hours for an in-depth look at this post!
#joetherapy #eldoa #tspine
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#fitness #fitfam #fitspo #healthy #gym #stretch #health

WHAT SHOULD I DO IN TORONTO, CANADA?!?
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🇨🇦 Canadian IG Fam or anyone who has visited, I need some advice! I'm going to be spending the day in Toronto, Canada next week before I catch a red eye flight to London.
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☕️ Are there any places I NEED to check out before I leave?!
* I will most likely check them out if it has to do with food and coffee🙂
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👉 Comment below and let me know!
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#joetherapy #canada #toronto

HOW TO DO CAT 🐱 & COW 🐮 POSE [YOGA]
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👉 I'm no Yoga Instructor but my friend @actionjacquelyn is! This pose is great for mobilizing the spine among numerous other benefits. I do this one every morning before getting out of bed! Make sure to check out @actionjacquelyn's page for this full vid and much more🙌🏻
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Directions ✅
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1️⃣Begin on all 4s with wrists under shoulders and knees under hips, in a neutral spine.
2️⃣Take an inhale, then exhale as you begin to tuck the tailbone under, draw the belly towards the spine, articulate through the spine as you round the upper back high.
3️⃣Let the head be heavy as you push the floor away in your Cat 🐱 pose
4️⃣Then inhale and begin to curl the tailbone up and roll through the spine as you compress the upper spine bone for your cow 🐮 pose
5️⃣In Cow pose, arms are straight and slightly pulling back to make space for chest to push forward.
6️⃣Repeat this about 10x, and continue syncing breath to movement as you wake up the spine, arms, abs, and mind
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Incorrect ❌
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⏩In the incorrect version my knees are also too far forward, and you can see how I'm losing balance and have to tuck my toes under. I'm losing balance because I'm not engaging my abs or my arms.
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TAG A FRIEND WHO COULD USE A LITTLE YOGA IN THEIR LIFE 🙏🏻
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|| outfit by @aloyoga #aloyoga || yoga mat by @melt_yoga ||
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🎵West Coast Massive - Paper Stars
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#catcow #catpose #cowpose #bitilasana #marjaryasana #yoga101 #yogatutorial #yogalesson #learnyoga #yogavideo #howtodoyoga #yogaforbeginners #warmup #actionjacquelyn #getstretchy #splits30 #yoga #yogaeverydamnday #joetherapy #massage #dpt #chiro

Foam Roll the Upper Back Effectively!
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🔊TURN UP THE SOUND FOR AN AWESOME "POP" ON MY FIRST ARCH OVER THE FOAM ROLLER!
*had to bump of the speed on the vid because I took too long, I don't really talk this fast😄
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☝️️When I see people arching over foam rollers to work on T-Spine Extension, I see a ton of compensation in the low back and neck which usually leads to them saying "I don't feel anything."
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👊 Give this small adjustment on technique a try and let me know if it feels any different!
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👇 Here's how to arch over a foam roller for thoracic mobility!
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1️⃣ Lay on the ground.
2️⃣ Place a foam roll on you mid-back.
3️⃣ Engage (squeeze) the abs a little bit.
4️⃣ Tuck the chin.
5️⃣ Maintain those positions and arch back
🎈You should feel that it's much difficult to arch back because now you're not arching from other areas!
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🚨 Comment and Tag a Friend if you found this little adjustment beneficial!
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🔥 As always, check my IG Story for a closer look at this post!
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#joetherapy #mobility #foamroll #strengthandconditioning #personaltraining #massage #physicaltherapy #chiropractic #movement #fitness #yogaeverydamnday #backbend

THE DRILL THAT CAN MAKE YOU TALLER
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👉 @dr.jacob.harden with a drill to help work on the T-Spine mobility. Make sure to check out his page for more instructional posts!
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If you are trying to fix posture or movement, the thoracic spine is an area that typically needs some TLC. We see a lot of restriction and exaggerated the flexion of the midback here.
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This leads to an increased kyphotic curve and will actually lead to you ⤵ losing height. Which means this drill can actually make you ↕ taller!
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Fixing the thoracic spine will go a long way towards making your neck, shoulders, and low back feel better. If you find that you have 😣neck pain or limited shoulder mobility, addressing the t-spine can go a long way.
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This drill should give you some good thoracic extension as well as a nice pec stretch. If you feel any 💥 pinching in the shoulder, you can try a wider hand position, but if that doesn't work, you need to address the pinch before doing this one. 👊 Knock out 10 to 20 reps and get yourself standing up taller.
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Tag a friend who needs to fix their posture and share the wealth!
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#MyodetoxOrlando #Myodetox
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#joetherapy #mobility #fitness #bodybuilding #powerlifting #crossfit #yoga #calisthenics

Can You Bend Backwards? [Assessment]
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☝️Once you complete this Assessment, COMMENT below if it was EASY, MEDIUM or HARD for you!
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Here's how to perform the multi-segmental extension assessment!
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*this assessment was made popular by the guys over at FMS/SFMA
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1️⃣ Stand up with feet together and pointing forward.
2️⃣ Raise the hands overhead, elbows extended and elbows next to the ears.
3️⃣ Bend backward with the hips going forward and arms going back at the same time.
👉 Keep the feet on the ground
🚨 STOP if there's pain'
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If you did this correctly
🔸The arms can stay overhead.
🔹Front of the hip passes the toes.
🔸Shoulder blades pass the heels.
🔹No Pain.
🔸Completed without excess effort.
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👇Comment and let me know how you did and if you want to know how to correct this limitation!
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🔥As always, check my IG story in the next 24 hours for an in-depth look at this post!
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#joetherapy #fitness #rehab
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#prehab #assessment #movement #movementculture #backbend #yoga #yogi #strengthandconditioning #personaltrainer #yogainstructor #physio #chiro #massagetherapy #fisio #osteo #yogaeverydamnday #bodybuilding #flexibility #tspine #anatomy #medical #muscles #dpt #dptstudent #massagetherapist #npc #ifbb

Lat Stretches on Lat Stretches!
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💁‍♂️ Keeping with the theme here's another Lat stretch for you to try. I LOVE to do this one before I hit front squats or cleans!
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🙆🏼 This stretch also stretches a lot more than just the lats. It also hits muscles like the triceps and serratus anterior
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Here's how you perform this banded lat stretch!
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🙋🏻‍♂️This stretch requires a stretchy band.
1️⃣ Anchor the band to a door or piece of gym equipment.
👉 The lower the band, the stronger the stretch so play around with the resistance to find what's perfect for you!
2️⃣ Place your hand through the loop and grab on to the band
3️⃣ Face away from where the band is anchored and bring your arm up towards your head and make sure your palm is facing up
4️⃣ Ideally, you want to see a straight line from your elbow down towards your torso WITHOUT arching your low back.
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👫 Tag and share this with your workout buddy!
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🔥As always, check out my IG Story in the next 24 hours for an in-depth look at this stretch!
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🎵 One Republic - Lift Me Up (Michael Burn Remix)
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#joetherapy #lats #stretching
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#fitness #fitfam #fitspo #healthy #gym #bodybuilding #workout #stretch #yoga #mobility #personaltrainer #personaltraining #trainer #fitnesstraining #armday #backday #latpulldown #aesthetics #fit #igfit #warmup #bandworkout #fitsporation #wod #pullups #pullup

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