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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/

Here is a great post by @drkev_hybrid addressing capsular tightness in the shoulders and how it can limit your ROM.

HOW TO IMPROVE YOUR SHOULDER MOBILITY AT HOME

So the shoulder capsule is just a bunch of dense ligaments that surrounds the shoulder joint as depicted in the bottom left picture. The capsule has the potential to get tight and limit your ability to create healthy shoulder joint positioning (centration we talked about in bucket #2). So we're already getting on that 2 birds one stone😏. But the focus is improving range first and foremost.
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If you find your shoulders round forward this is a great way to work through tension that could be a contributing factor.
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Here in the 📽 I breakdown a quick and easy hack with a lacrosse ball to self release that posterior shoulder tension to help improve your range of motion🤗
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INSTRUCTIONS:
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🔌Find your acromion process (that pointy bone at the top of your shoulder).
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🔌 Slide off of it down the back of the shoulder until you pass bone and fall into muscle.
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🔌Lie on your side and place the ball right in that depression you found with your finger.
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🔌Take your opposite hand and place it on the back of that hand.
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🔌 Pull your arm down slowly to a comfortable range of shoulder internal rotation PLEASE NOTE [I kinda rushed through that and cranked on my shoulder I suggest you go nice and slow until you hit what feels like the end but a comfortable point] .
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🔌Hold for 10s lightly and gently then release and repeat 3x/side.
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#myodetox
#futureproofyourbody
#myoshoulderseries

WHAT I LEARNED ABOUT PREGNANCY SO FAR

So I'm now 10 weeks preggo which puts me close to the end of my first trimester...thank God. And let me tell ya Ladies (and gents), it has been a bit of a WILD ride 😥 such as:
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🤰Food sensitivities thus far: liquid eggs and protein powder. Basically, baby trying to steal my gainz.
🤰Morning sickness is a bit of misnomer, because I get heartburn/nausea in the afternoons and worse in the evenings. Luckily more food helps so I won't complain.
🤰Progesterone makes you pee...A LOT.
🤰The fatigue is VERY REAL!!! I literally passout from 2 to 4 PM on the daily 😴.
🤰And my *lifting has changed to a accommodate.
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Soooo...I've basically turn into a koala 🐨. My only concerns are when can I eat and sleep 😅 lol. *And ladies, I promise to do live stream and share with you all about my training since so many of you have asked.💪 Just as soon as I am not tired AF. I will announce it on stories when I plan to do it and I'll have it run afterwards for anyone who misses it 💓.
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If you have any questions or wanna share your experiences feel free to comment down below 👇.
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#MyodetoxOrlando #Myodetox

FIX YOUR WINGING SCAPULA

Picking up where we left off with 😇winging scapula, one of the best ways to improve it is to stregthen the serratus anterior.
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The serratus anterior sits on the side of the rib cage and helps with protraction, stabilization, and upward rotation of the scapula. Having good control and strength in this muscle is critical for good shoulder mechanics.
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These 👌three exercises shown make up a progression you can work through.
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🕊The Wall Push - pretty straight forward. Work on pushing yourself away from the wall. This helps you establish control over the serratus.
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🕊Push Up Plus - to start strengthening, get into a push up position, shoulders stacked, and push the ground away so that you wrap the scapula around the ribcage. Be sure to pause at the top of the motion and don't cheat by bending the elbows.
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🕊Cable Protraction - start with an appropriate weight and be sure that your hips and torso are squared away so you don't twist through the spine. Holding the opposite arm out is a great cue to keep the trunk still. Keep the arm straight and move only through the shoulder blade. This will allow you to load and strengthen progressively over time.
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Do these for 3 sets x 10 - 15 reps. The 🗝 key here is slow and controlled movement. Only move to a new exercise when you have full control of the one before it.
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🎵 Jura Kev-"Incarnation"
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#MyodetoxOrlando #Myodetox

DO YOUR SHOULDERS HAVE "WINGS"? We all know Redbull can give you wings, but did your know scapula can also give "wings"? A winged scapula 😇 is when the shoulder blade protrudes outward, typically the inner boarder, instead of sitting flush against your back. .
So what causes winging scapula? There are a number of things that can contribute such as:
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🕊poor posture
🕊weakness of the serratus anterior
🕊long thoracic nerve damage
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A common complaint is 💥 pain at the shoulder blade and sometimes pain on the scapula due to the constant pressure from sitting back into a chair.
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Two out of the three of these causes are fixable while nerve damage can occur if you have suffered blunt trauma to the shoulder, traction injury to the neck, or post viral infection. Either way if you suspect some kind of nerve damage 🤕 then you may have to look into special testing, like an EMG to determine that.
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In the next couple posts we will address what you can do to help strengthen your serratus and posture.
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Got a friend with "wingings", tage them and show them some love 🙋‍♂️😘.
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#MyodetoxOrlando #Myodetox

ANOTHER WAY TO LOOK AT PAIN

At some point or another we all have experienced 💥 pain throughout our lives. Whether it is gradual or sudden and traumatic. Looking at it from a definition standpoint:
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Pain - (n) physical suffering or discomfort caused by illness or injury.
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But another way to look at pain is to view it as an "indicator". Much like the lights on 🚘 car's dashboard, some are more serious than others. To put it simply pain is a signal perceived by the brain.
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So why does this matter? 🤔 Understanding YOUR pain and how it affects you can help you work through and be able communicate better with a professional when you seek them out. So here are some things to take note when assessing yourself:
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✏Where and what ROM are affected?
✏How long does it last?
✏Does the pain stay in one place or does it travel?
✏How would you describe it? Sharp? Dull? Stabbing? etc.
✏Is there a time of day?
✏What activities of your daily life does it prevent you from doing or limits you?
✏Are there other factors in your life (stress, work, relationships, kids, etc.) that could be playing into your pain?
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I know it seems like a lot 😞 to think about, but take it as an opportunity to understand your body and become a little more familiar with your pain.
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#MyodetoxOrlando #Myodetox

@dr.jacob.harden and I have some exciting news we wanted to share!!! This January we will be welcoming a new member to our family 👪.
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#MyodetoxOrlando #Myodetox

BOW LEGS: PUTTING IT ALL TOGETHER
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In the previous we talked about what 🎀 bow legs and their causes. For tonight this is a *gallery post that I put together of videos that @dr.jacob.harden has put together addressing these topics of:
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🔹️Interal roation of the hip
🔹️Tibial rotation
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Take your time going through the videos and be sure to have the 🔊 sound on for these.
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To learn pronation use the fundamentals of the short foot drill of using a heavy enough resistance band to pull the foot inward. You won't need the paperclips per se. Give these a go and start working on those legs!!
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***If you are not able to see the gallery you may have to go to the app store and update your instagram app***
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Got a 🙋‍♂️ friend who has bow legs? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

DISCUSSING BOW LEGS

So we have talked about knock knees, but what about 🎀 bow legs/genu varus? We are going to discuss some different causes that can lead to having the appearance of bow legs.
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Like its cousin, knock knees, bow legs can have ✌two underlying causes:
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🔹️Structural - defect to the bones in the lower limbs.
🔹️Muscular - imbalances in the body's musculature.
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With structural defects the most common causes are Rickets and Blount's disease. Keep in mind 👶children under the age of 2 can have a "bow legged" appearance and that is normal. If we look at it from a muscular stand point those with bow legs have to apply the OPPOSITE of knock knees.
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What does that mean? You are going to need to improve these motions:
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🔸️Internal rotation of the hip
🔸️External rotation of tibia
🔸️Pronation of the foot
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Hopefully this helps to shed some light for those of you who have 🎀bow legs.
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Got a 🙋‍♂️ friend who has bow legs? Tag them and show them some 😙 love.
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#MyodetoxOrlando #Myodetox

🎆Happy Memorial Day✨
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For those who have fought and for those who continue to fight. Thank you and God bless🙇‍♀️.
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#memorialday #remember #MyodetoxOrlando #Myodetox

KNOCK KNEES ROUTINE

For tonight I put together a little something to help you out with knock knees. Knock knees has the femur locked in internal rotation, the tibia in external rotation, and the knee in adduction. This routine works to reverse that.

Step ☝️: Open up your rotation. Bend the knee and grip the ground. Step forward and around. DO NOT FORCE THIS POSITION! Be gentle and take what your body gives you. We just want to mobilize for some tibial internal rotation.

Step ✌: Learn to find a better position. Here you will go through full internal and external rotation. Again grip the ground and keep contact with all the toes. You may even feel the glutes working here.

Step 👌: Load it up. Now that you know how to get your knees in a betrer position, it's time to move. Set them where you want them and push out on the band as you squat. Build the booty and profit.
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Got a 🙋‍♂️ friend who needs to fix knock knees? Tag them and show them some 😙 love.
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🎵Miley Cyrus- "Malibu"
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#MyodetoxOrlando #Myodetox

Here is a great warm up by @docjenfit with getting your lower body ready for work!
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. ✨LOWER BODY WARM-UP✨
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Note: this will not increase mobility or loosen things up "too much" for exercise. It's just one way I like to start to open up my hips, ankles, and decrease tension in the front of my legs. I might suggest something different if I evaluated you. .
🎥 Foam Roll Anterior Chain (quads): one way to decrease pressure from those knees is to make sure your quads aren't dominating the movement. Foam rolling (not hardcore smashing) around the quads can help decrease tension. [video sped up]
🎥 Quad + Hamstring Stretch: reach overhead with the opposing arm to begin increasing core awareness with the quad stretch and squeeze the bottom to posterior tilt the pelvis and deepen the stretch. Bend at the hips for the hamstring stretch, and only pull on the front foot if your body can tolerate the added nerve stretch. .
🎥 Adductor + Ankle Dorsiflexion Stretch: if there is no anterior Hip pinch, feel free to lean over that front toe and compress that ankle in a supported position to release any ankle/Achilles tightness prior to squats.
🎥 Deep Squat to Hamstring Stretch: make sure the knees and toes maintain alignment and the knees are not dipping inside the big toe. Move within YOUR limits. Not mine. .
🎥 Piriformis Stretch: a great way to work that stabilizing leg and foot and reinforce the brain of hip hinging prior to any squats and lunges.
FRC CARS didn't quite fit in this video. But if you know them, I'd throw those in as a warm-up too 😉

#docjenfit #MyodetoxLA
#MyodetoxOrlando #Myodetox

In the spirit of this qoute, today I dropped a 10lb plate on my big toe which SUCKED 😡.
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I took off my shoe, looked at it, iced for 2-3 mintes, moved it around, and then went back to finish my working out. 💩 will happen, sometimes all you can do is shake it off and get back to it!!!
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#MyodetoxOrlando #Myodetox #qoute #qoutes #qoutesoftheday

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