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Dr. Monica Harden  Doctor of Chiropractic Myodetox Therapist-Florida Powerlifter💪 USAPL 💍@dr.jacob.harden Preggo🤰 Foodie🍛 Dog mom🐶🐶

http://bit.ly/Prehab101Vancouver

PIRIFORMIS SYNDROME IS MORE THAN A TIGHT MUSCLE

Here is a great post by @dr.jacob.harden on sciatic nerve flossing. This can be used for piriformis syndrome and to help reduce sciatic nerve tension.

When people begin to go after piriformis syndrome, they very often jump right to aggressively stretching out the piriformis muscle or 🔴 smashing it with a lacrosse ball or foam roller.

We often blame the tight muscle for all of the symptoms when in reality, it's the ⚡ nerve that needs to be addressed first.

You can have a tight piriformis with no pain. You can even have the sciatic nerve pierce through the muscle with no pain. So the muscle is not all to blame. That tightness only affects a nerve sensitive enough to get 😠 pissed off.

This is why I like to start by addressing any neural tension that may be present first. If you can 💆 calm the nerve down, you will see a big reduction in symptoms, making it much more manageable to live your daily life.

BE GENTLE AND GO SLOW TO EASE TENSION. IF YOU HAVE A SCIATIC NERVE THAT IS CURRENTLY LIT UP, BE VERY CAUTIOUS WITH THIS DRILL!!! Got a friend who could use this? Tag a 🙋🏻friend and show them some 😘 love!

#MyodetoxOrlando #Myodetox

PREGGO UPDATE
So @dr.jacob.harden took this picture 😂 of me and put this 🐻filter without my knowledge.
As of now sitting at 17 weeks and second trimester continues to be pretty awesome. There are times I forget I am even pregnant. Some cool little facts right now:
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🍎Baby is the size of an apple.
🗣He can also hear my voice as well as my heartbeat.
💀His cartilage is now turning into bone!
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I have not felt the baby move yet, but he is though. Last doctor's visit he had a nice strong heartbeat. I still continue to try to workout when I can and if I don't lift then I walk. As a side note I walk anywhere from 3-4 miles everyday with Jake and the dogs 🐶.
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#pregnancy #pregnant #preggo #fitpregnancy

RADIAL NERVE FLOSSING
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Wrapping up all the upper limb nerve flossing with last but not least radial nerve. Just as a recap you have three major nerves in your arm median, radial, and ulnar. Any of these nerves can delevop 💥tension at different points as they run from the brachial plexus out into the finger tips. When the radial nerves becomes 😡angry it can cause numbness, tingling, and or burning in the thumb, index, and middle fingers.
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Fun 🤓 Anatomy Fact: The radial nerve has 4 branches that provide a large portion of sensory/cutaneous sensation to the forearm.
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When you run through this go 🐢slowly and gauge how it feels. Work at the level of comfortable tension before you go further. Don't push yourself to hard otherwise it can cause further 🤕 irritation to the nerve. I have broken this one down into a couple of progressions. The last one shown in the video has more shoulder extension aka reaching further back to get more tension.
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Do these movements until you feel a decrease in nerve tension and only do this 2x a day.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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🎵Hazers-"Changes"
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#Myodetox #MyodetoxOrlando

ULNAR NERVE FLOSSING
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For tonight we are going to be covering the ulnar nerve and how to floss it. The ulnar nerve is another portion of the brachial plexus and just like the median nerve can delevop 💥tension. It can also get entrapped at the elbow and wrist. When this particular nerve get irritated it can create a numbness, tingling, and or burning from the outer portion of the forearm into the last 🖐🏼two fingers.
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When you run through this go 🐢slowly and see how it feels. Work at the level of comfortable tension first before progressing further. You don't want to push yourself to much otherwise it can cause further irritation to the nerve. .
Do these movements until you feel a decrease in nerve tension and only do this 2x a day.
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🎵Kasbo-"Lay It On Me"
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#Myodetox #MyodetoxOrlando

Who wants to come and hangout with me 🙋🏻in Vancouver? I will be helping @dr.jacob.harden out at his Prehab 101 course. See the details below if you are interested. See y'all soon✌🏼
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It's 2 days covering movement, mobility, posture, training technqiue, and all things recovery, plus Q/A each day. Here's what's on the docket.
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Day 1
🔸️My Principles of Prehab
🔸️Full body mobility techniques
🔸️When posture matters & what to do about it.
🔸️SMR, training around injury, & how to modify to build yourself back up.
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Day 2
🔸️Movement & Posture assessment
🔸️Progressions & Regressions of movement
🔸️Training technique analysis
🔸️Coaching and cueing the major lifts
🔸️Using training to rehab injuries
🔸️Individualizing training to build resiliency
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The link is live in my bio right now. If you have any questions, throw them out below 😻.
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http://bit.ly/Prehab101Vancouver for future reference.
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#Prehab101

Since these bloated vs non-bloated pics are so popular here is the 🤰🏻preggo edition!! Yes bloat is real and normal, especially for us pregnant ladies.
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Part of this is due to the hormone changes that cause our digestive system to slow down hence the heart burn, gas/bloating, and the occasional constipation. Super sexy right?🤣 For me, in the mornings I tend to be a bit flat and throughout the day my tummy will get more distended. So skinny jeans 👖 in the morning and rocking yoga pants at night. In these pics I am 16 weeks pregnant, so little baby boy bump is starting to show.
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So what are some things that you can do to help manage the bloat:
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🤰🏻Drink lots of water!!!
🤰🏻Watch salty foods, especially when eating out.
🤰🏻Take walks to help get yourself and GI moving.
🤰🏻Wear comfortable clothes when needed. Watch the high waisted stuff.
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Fun little FYI I am not wearing ANY makeup in these pics 😱. As a result of pregnancy I have had a slight increase in acne breakouts. So it's teen flash back Thursday for my skin every day lol 😂. All the more important it is to find good cleansers for your skin that treat, but don't over dry you out along with a good moisturizer.
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Got a 🙋🏻friend who could use the help? Tag them and show them some 😘love.
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#pregnant #pregnancy #pregnantlife #fitpregnancy

MEDIAN NERVE FLOSSING
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We are all familiar with muscular tension, but did you know that nerves can have tension as well! Nerves 🏃‍♂️run all throughout your body serving as communication pathways between your brain and body. In some cases nerves can become entrapped in various parts of tissue leading to nerve pain/tension.
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The technique of nerve flossing helps to mobilize the nerve through the tissues around them. It is a great way to provide relief to the nervous tissue by incorporating movement. These exercises can help in dealing with TOS, some cervical disc, and with upper limb tension in general.
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In the video we are working the median nerve. There are two positions shown:
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Position 1-you want to vary the angle you take arm away from the body (abduction) while moving the wrist and head together.
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⚡Position 2-this is a nerve tension test, so this more intense. Just be careful moving into this one.
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As you work through these keep in mind that you want to ease into these movements!!! You don't want to over stretch the nerves 🤕 and cause further pain and discomfort. SSo DO NOT forcing your arm into positions or doing these exercises too frequently.
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No more than 2x a day and progress slowly. No set number or reps, just perform the movements until the tension lessens and then move on with your day 😁.
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🎵ARIZONA-Electric Touch
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Does this sound like a 🙋‍♂️ friend you know? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

TOS: HOW TO OPEN UP THE PECS

In Thoracic Outlet Syndrome (TOS) another common culprit that can contribute to it is pec minor. @dr.jacob.harden has a great video on stretching the pecs. You can also follow up with using a lacrosse ball to some muscle release as well.
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The pec muscles are comprised of the pec major and minor. They are very different muscles with different functions so they need to be addressed in different ways.

The pec major adducts and internally rotates the arm while the pec minor anteriorly tilts the scapula. This has important implications for both mobility and movement.

For the major, take the arm straight out to the side. Simple enough. But for the minor, take the arm overhead so that you can push the scapula backwards over the ribcage.

I prefer dynamic stretching here so move back and forth for 15 to 20 reps. It'll be simple to keep your pecs unlocked throughout the day as you can do it every time you walk past an open door!

Tag a friend with tight pecs and share the wealth!

#MyodetoxOrlando #Myodetox #FutureproofYourBody

Come this January @dr.jacob.harden and I will be welcoming our little baby BOY 💙💙💙.
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#genderreveal #babyboy

TOS: NECK REHAB

Thoracic Outlet Syndrome (TOS) let's kick off with working your neck! There are two movements shown in the video tonight cervical retraction and scalene stretch.
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So here are some things to keep in mind as you go through these:
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🐓Cervical retraction
-look at a spot in the wall to keep head level.
-give yourself a double chin, yes I mean it.
-to add resistance place two finger on the chin at the end position aka maximum double chinage.
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🐶Scalene Stretch
-think about taking your ear to your shoulder, lateral bend.
-make sure there no rotation in your neck.
-push your head back into your hand for resistance and relax to pull deeper into the stretch then push back again in the new position (contract/relax cycles).
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The break down for doing each of these are:
📌can be done seated/standing
📌3-5 second holds
📌3 cycles of each 2x a day
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Be sure to move 🐌 slow and controlled. Think quality > quantity of movement. If your rehab face is looking like a Snapchat filter, your NOT doing it right!!! Sorry but no one ever promised rehab would be pretty. Stay🤳 tuned for more on TOS!
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🎵EMBRZ-Fire
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Does this sound like a 🙋‍♂️ friend you know? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

THORACIC OUTLET SYNDROME (TOS)

Ever heard of this condition? I had an interesting case of this not too long ago in the office. The presentation was neck and arm pain with numbess/tingling down the arm.
So what causes this to happen? There are a few culprits such as:
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💪Scalene (anterior and middle)
💪Pec
💪First rib & clavical
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What happens is the medial branch of the brachial plexsus becomes compressed/irritated at one of these locations which can lead to nerve pain, numbness, tingling, and muscle weakness in arm as well as the neck.
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Now there are two other causes that are more serious:
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😖Arterial and venous occlusion
😖Presence of a cervical rib
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TOS occurs more often in folks that repeatively elevate their arm and move their necks excessively. Poor posture can also be a contributing factor as well.
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I will go over some things you can do to help get some relief in the next couple posts. So stay🤳 tuned!
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Does this sound like a 🙋‍♂️ friend you know? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

Here is a great run through of movements you can do to help with pain/achy low back brought to you by @strengthcoachtherapy. So give it a go and start helping your low back.
. ⚒Low Back Pain Fix⚒
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✅ If you’re like a lot of people, your back might act up from time to time. Try these.
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1️⃣ Cat/Camel
-Take your spine through gentle, controlled, unweighted movement. Work your way into more range of motion. Stay within comfort zone.
3️⃣ Quadruped Rockers
-Rock back into squat type position. This is nice for grooving squat motion and lumbar flexion.
4️⃣ Quadruped Rock Backs with lift
-These can be a big hamstring stretch for some. Also a novel way to train knee extension.
5️⃣ Quadruped Down Dog
-One of my favorites. This movement should be in everyone’s program. Great for shoulders too.
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🎵SBTRKT, Drake - Wildfire (OVO Remix)🎵
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#MyodetoxOrlando #Myodetox

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