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Dr. Monica Harden  Doctor of Chiropractic Myodetox Therapist-Florida Powerlifter💪 USAPL S: 242 B: 126 D: 330 Foodie🍛 Dog mom🐶🐶 @hunter_n_oakley

http://myodetoxorlando.janeapp.com/

POST WHIPLASH NECK ROM

In the previous post we discussed what 💥 whiplash is and what can happen to your neck. Moving forward, barring any major injury, here is something you can do at home to help work on your neck range of motion.
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Fun 🤓 Anatomy Fact: The human head can weigh up to 11 lbs. So the next time you go 🎳 bowling that's how heavy a head can weigh.
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With that in mind you can image how the weight of your head feels to sprain/strain tissues in the 😭 neck when you are standing or sitting. Hence, why I have shown this laying down in a supine position to minimize the stress to the tissues.
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As you go through this keep some of these tips in mind:
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🔼Neck flexion-tuck the chin FIRST to start in a neutral position then curl the head forward as if you are looking down the chest.
🔼Neck Extesion-use your eyes to guide you and slowly roll through the skull. If you need extra support roll up a hand towel and place it at the base of the neck just before the shoulder blades.
🔼Rotation-slowly move the neck toward the shoulder.
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Do this 2x a day 10 reps of each motion.
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The 🔑 key here is perform these motions SLOWLY and CONTROLED. Work on this!! Be patient and easy into these range of motions as you can.
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🎵Ellusive-"Space Between Us" ft. Erene
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Got a 🙋 friend who has whiplash? Tag them and show them some 😙 love.
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UNDERSTANDING WHIPLASH

Who here has been in a 🚗 car accident before? It's not fun for you or your body, especially for the neck. In some cases, depending on the severity of the car accident, it can cause a condition known as "whiplash" which is a type of sprain/strain to the tissues in the neck. Now you might be wondering what the difference is between sprain and strain:
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☞Sprain-refers to injury to the ligaments that help link bones together.
☞Strain-refers to injury in the muscles and tendons.
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Now technically, whiplash is classified as any rapid and forceful movement of the neck going foward and backwards as well as side to side. Many of us are familiar with it in the context of auto accidents, but it can also happen in 🏈 sports too.
Some common symptoms of whiplash include:
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🚗neck pain that worsens with movement.
🚗stiffness with loss of neck range of motion.
🚗headaches, dizziness, and fatigue.
🚗tenderness in the shoulders, chest, and arms.
🚗tingling and numbess in the arms.
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These symptoms can start to manifest about 24 hours after an accident or incident. The 🔑 key point you have to keep in mind is that your body has gone through a series of traumas in a short amount of time. Initially your muscles are going to🔒 lock up in order to stabilize you and to minimize pain and possible further 🤕 damage.
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Get checked out FIRST!!! 🚨 Images are taken in the form of x-ray, MRI, CT, etc. to get a clearer picture of what is going inside you body to rule out any nasty or potentially life threatening injuries. Once you have been cleared medically, some general rules of thumb are to rest, ice/heat as necessary, and minimize activities that irritate you. I will go over some things you can do at home to help your neck out starting tomorrow!

Got a 🙋 friend who has gad whiplash? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

Thank you to everyone for the 😙 love and support IG peeps 🐣!!!
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Just got home from Miami today. It was a wonderful trip for @dr.jacob.harden and I. Thank you to @omstarsofficial for bring us down here and to @weediddy for showing me around Anatomy at 1220 which was awesome 😉. Big shout out to @af_move for doing the Heal Miami event with us 🙇🙏. Had a lot of fun working with you all.
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Cheers and thank you all again!!! Lets keep growing together 🌱.

HOW TO STRETCH LEVATOR SCAPULAE
So yesterday we talked about this fun little muscle that connects the shoulder blade to your neck, levator scapulae, and how it is partially responsible for your nagging 🤕 neck pain. So whether you're 📚 studying for school or working hard at the 💻 office, here is something you can do to help your neck.
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As promised this is the levator scapulae stretch that you can do. When performing this stretch, there are some things to keep in mind:
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📌Tuck the chin first! This is NEUTRAL neck position.
📌Slowly bend your head to the side and down toward your arm pit.
📌My preferred way of doing this is to contract the muscle by pushing the back of your head into your hand for 15-30 seconds and then relax by sinking deeper in the stretch holding for 30 seconds. Do this for 2 cycles.
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Give this a shot and see how your neck starts to feel!
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Got a 🙋 friend with an achy neck? Tag them and show them some 😙 love.

WHAT IS THE PAIN IN YOUR NECK AT WORK?
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Here is a great post that @drhawk_rehab put together that can help shed some light on the "lingering/nagging" 😑 neck pain you have. Plus that anatomy 🤓 video is next level.
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We've all been there, studying for a test all day 🙇, you get up and can barely turn your neck. We're quick to blame 'the traps' but usually the culprit is the muscle 🔻under it: Levator Scapula.
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The name literally means: 'Raises⬆️ the Shoulder Blade'. But it also acts to rotate ↪️ and bend the neck to the side ➡️. It does this by attaching to:
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🔴Upper Part of the Shoulder Blade
🔴The Side of Vertebras C1-C4
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Hunched shoulders or a forward posture all day tend to overwork the Levator Scap muscles, causing them to get really tight and short 💢. You can sometimes see this when someone has one shoulder ⬆️higher than the other. It's usually Lev Scap that forms the majority of bulk in the Lower neck NOT the traps 🤔.
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⚡️Chronic over- activity (as shown in the last post) leads to tight areas of the muscle called trigger points. And can give pain down the shoulder blade or in the neck (called referral pain 👉).
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The key 🔑 to relieving this muscle? I sound repetitive but you always have to be changing positions. Take frequent breaks when cramming for exam or finishing a work project. This distributes ↔️ use of your shoulder blade muscles, and gives Lev Scap a break.
Also getting better activation of supportive ⚖️muscles in the deep neck and lower traps help. Lastly, having some good neck stretches really come in handy..we'll show you a great one tomorrow 👍
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Tag someone who crams exams ✏️and needs some neck info!
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#MyodetoxOrlando #Myodetox #powerlifting #girlswholift #crossfit #crossfitgirls #run #running #bodybuilding #pain #posture #fit  #fitness #fitfam #mobility #rehab #prehab #chiropractic #physicaltherapy #Florida #centralflorida #Orlando #lakemary

🌴 Going to Miami 🌴 So excited to be heading down there this weekend. We have about 4 spots left. See you all soon 😘✌.
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Check out the link on my IG profile to grab a spot.
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#MyodetoxOrlando #Myodetox #powerlifting #girlswholift #crossfit #crossfitgirls #run #running #bodybuilding #pain #posture #fit  #fitness #fitfam #mobility #rehab #prehab #chiropractic #physicaltherapy #Florida #southflorida #Miami #HealMiami

SHORT & LONG ADDUCTOR STRETCH 🎬 VIDEO

Be sure to turn the 🔊 volume up because I actually talked in this video 😲🙊.
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Some quick notes here for the stretch:
🔹Short Adductor-hits the high groin.
🔹Long Adductor-hits mid to knee.
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You can hold these statically for 1-2 minutes or dynamically by rocking back and forth for 15-20 reps.
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The key to making this stretch effective is keeping a neutral spine and sitting your 🍑 butt back to your heels. If you are not sure if your spine is neutral, 📽film yourself from the side and see.
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And since this is my first speaking video, I'd love some 🗯feedback from you guys. What'd you think? Want more videos like this?
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#MyodetoxOrlando #Myodetox #powerlifting #girlswholift #crossfit #crossfitgirls #run #running #bodybuilding #pain #posture #fit  #fitness #fitfam #mobility #rehab #prehab #chiropractic #physicaltherapy #Florida #centralflorida #Orlando #lakemary

AVOIDING FUTURE GROIN STRAINS
Moving forward what can you do in the future to help prevent groin strains? Glad you asked 😆 remember back to the first post introducing this topic about one of the most common cause of groin strain is improper warm up!!!
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Well tonight I am showing ✌ two stretches that you can do to help warm up your adductors/groin. They are categorized by:
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🔸Short adductors - this will target higher up into the groin.
🔸Long adductors - you should feel this lower down the inner thigh.
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We are going to do these dynamically by sitting your butt back to your heels while keeping a neutral spine. Would you like to see a 🎥 video of this? Let me know in the comments 👇 down below.
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#MyodetoxOrlando #Myodetox

DO THIS FIRST WITH GROIN STRAINS

Now that you've pulled you groin what do you do now? 😕 You might be finding it difficult to do certain movements like raising your knee, bringing the knees together, and  snapping in the inner thigh/adductor as well as tenderness. Don't freak out. 😨 These are common symptoms after straining the adductors and will start to resolve over time.
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First things first, rest or limit the aggravating activities that cause you pain or discomfort. Then when you can try doing some of these adductor rehab and soft tissue release at home:
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🔼Isometrics-use a small ball to place between the legs, squeeze, hold, and repeat. This can be done sitting or standing. Do 3 sets for 6-8 reps holding from 15-30 seconds.
🔼Sliders-use a furniture slider or wash cloth on a smooth surface like tile or wood floors so that you can move your leg away easily. Do this close to a wall or doorway for additional support. Do 3 sets for 8-10 reps slowly bring the leg back to center. Don't rush through these!!! Control is key.
🔼Soft tissue release-the easiest way to work on your own adductors yourself is to use a foam roller. Now this will suck, but be sure to get high up the inner thigh. As in as close as you can before you hit your🗑 anatomical junk!! This will be a sensitive area, high inner groin, so you don't have to put too much pressure at first. Ease into the tissue at your own tolerance. Find some tender spots and work those areas from 30 sec to 1 minute and move on. This can be done up to 2x a day.
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Start with these suggestions first with the isometrics coupled with rolling out the adductors. Once the isometrics become easier then move onto the sliders. Gauge yourself after some time and slowly go back to your activities, be wise here because you are coming off an injury! Remember the 🐢 turtle still wins the 🐇 race.
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🎵Anna Mae-"Savages"
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Tag a friend 🙋 and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

WHEN YOU PULL YOUR GROIN

Taking a look at adductor/groin strains tonight. First off, the adductor group is located on the inner part of the thigh. The muscles that get commonly affected are the adductor longus, brevis, magnus, and gracilis.
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A strain is a 💢 tear at the musculotendinous junction due to a forceful contraction during the eccentric/lengthening portion of a movement. The tear can occur at these junctions between the 💪muscle and tendons at the origin or insertion of the adductors.
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There are grades of muscle strains ranging 1-3:
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🔹Grade 1-is a mild strain with some injury, tenderness, and bleeding but no change in the fibers.
🔹Grade 2-injury to the muscle tendon fibers, but the over all unit still has its integrity.
🔹Grade 3-loss of integrity of the muscle tendon unit.

Most muscle strains are a grade 1 or 2. How does this happen? It can be due to improper 🏃 warm up or fatigue from overtraining. So what do you do now? Isometrics are a great way to start. But if you're too tender to start, it is okay to rest from any aggravating activities for now and then try some of isometrics that I will show you in tomorrows post.
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Tag a friend 🙋 and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

TRAINING UPDATE

Oh hi 205, its been awhile 🙄. This was my top set for the day as an AMRAP got it for 6 reps.
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Slowly 🐢 coming back, slowly.

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Justed wanted to say Thank you all for the support 😙.
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You guys keep me going😢!!! Love you all IG peeps. DERP FACE for the win 20.6 K
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