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Dr. Monica Harden  🤸🏽‍♀️Stretching & Rehab vids 🤰🏻Preggo Prehab 💆🏻Myodetox Orlando - schedule below - 🐣Bun in the oven-due Jan 15 - ⬇️Book A 1 on 1 Session⬇️

http://myodetoxorlando.janeapp.com/

🍼WELCOME BABY OLIVER!!!🍼
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Wanted to announce @dr.jacob.harden and I had our baby boy. His official name is Oliver Roy Harden affectionately called "Ollie". He was born on January 11, 2018 at 4:52pm a whopping 7lbs 11oz and 19.5 inches via C-section. This is a gallery post, so swiping to see all pics 😍.
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Words cannot describe how thrilled we are to have this little guy in our lives💗. Thanks to all of you that have been in this little journey with us and for all the well wishes many of you sent us on our big day 👶🏻🙇🏻‍♀️🙇🏼‍♂️.
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We are happy to home with Ollie and our pup dogs.
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#babyannouncement #babyboy #ollieharden

BABY BOY COMES TODAY!!!👶🏻🍼
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So went to my Dr today and apparently I am 3-4cm dilated, no signs of labor, and he is still breech 😞. I am heading to the hospital with @dr.jacob.harden to get a C-section today.
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Not going to lie, I cried 😢 about it with Jake for a bit. I felt sad because I feel like I am missing out on an experience. Kind of like a right of passage into motherhood.
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BUT at the end of the day, it’s healthy Mom and Baby. Can’t ask for more 🙂 SO HERE WE GO!!!
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WE ARE SO EXCITED TO MEET YOU BABY BOY 👶🏻 🍼!!!

STRETCH & STRENGTHENING
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Here we are for round 2 working with SI joint issues with pregnancy. I have personally delt with SI joint pain during my 🤰🏻pregnancy and these stretches and strengthening movements have helped. Also🚶🏻‍♀️walking, soaking is hot Epsom salt 🛀🏼 baths, and prenatal massage have been great as well.
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This is the second part of the routine that I do to help get my joints moving around, plus throwing in some 🍑glute work. Ladies, do this to your own comfort! If I made it look easy, it wasn't 🐳.
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Let's break these down a bit before we get started:
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1️⃣ Leg Lifts: go slow and controlled with these. Focus in squeezing the glute and try not to roll around through your pelvis. Keep a little brace in your core for support and to help keep your back neutral.
2️⃣ Glute Bridges with a ball: again squeeze with the glutes at the top, the ball is there to help you. Try not to over due it on the 🐍 squeezing just enough to engage. Try not to hyperextend the low back by flattening your back on the ground and getting a slight core brace.
3️⃣ Butterfly: lower one knee at a time and then do both. This targets the groin so go easy!
4️⃣ Pigeon Pose: this helps with glutes and hips. Be sure to sit up tall and then simply lean forward, work with what you have. Obviously your belly might hinder you a bit.
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You can do the strength work for 3 x 6-8 and the stretches you can dynamically for 3 x 10 or up to 2 minute holds. These can be done throughout the day to help you move around and help your SI joints be less 🤬cranky.
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Does this sound like someone you know? Tag a preggo 🤰🏻friend and show them some 😘love!
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🎼"Reforget"-Lauv
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#Prehab101

🎇HAPPY 2018 EVERYONE!🎆 Literally in the last stretch, figuratively and physically last couple weeks to go until baby boy is due January 15. We are ready as we are going to be at this point 😂 lol.
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Just wanted to take a moment to say thank you to all of you who have supported 🤰🏻me and @dr.jacob.harden. We really appreciate it and we look forward to new year with everything it has to offer.
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Once again thank you all and happy new year!!

SI JOINT & LOWBACK MOBILIZATION
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I have personally delt with SI joint pain during my 🤰🏻pregnancy and more so than ever in my 3rd trimester. My joints also pop and snap quite a lot in the pelvic region as I get closer to 👶🏻 baby boy's due date. .
So I have put together a little routine that I do to help get my joints moving around. As you run through this keep these things in 💭mind as you go:
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1️⃣ Break at the hips for the hinging movements and keep a little low level brace in your core.
2️⃣ The ball related movements are to be performed slowly-I have found rapid shifts can trigger pain.
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You can do these for 3 x 10 or throughout the day to help you move around.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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#Prehab101

UNDERSTANDING SI JOINT PAIN & PREGNANCY
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The Sacroiliac joint (SI) is formed between the sacrum and the illium which help make up the "pelvis". It's primary purpose is to help with weight-bearing and force transmission from the spine and legs from activities such as 🚶🏻‍♀️walking, running, jumping, etc.
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There are two means that your body keeps the pelvic/SI region stable:
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🔩the natural interlocking of the joints
🔩muscular support from the core, back, glutes and various ligaments.
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In the case of pregnancy the SI joints can become susceptible to pain at any point in pregnancy, but typically around the 🗓 18th week due to:
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🤰🏻The hormone relaxing being released to loosen the ligaments so that the pelvis can expand in preparation for childbirth.
🤰🏻Growing fetus/uterus stretching and somewhat weaken the abdominal musculature.
🤰🏻Weight gain and changes in your walking patterns can also contribute to increased strain in this area.
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Some symptoms of SI joint pain are:
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❗️deep pain along the SI region
‼️may radiate to the groin and thighs
⁉️pain worse with standing, walking, getting in/out of low chairs, rolling/twisting, lifting. Feels best when lying down.
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Now that you know a little bit more your probably asking yourself what are your treatment options 🤔 especially if your pregnant? Good question!!
You have several options available to you such as:
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👩🏻‍⚕️Seeing a therapist who has experience with pregnant women who can assess and treat you.
🏋🏻‍♀️Rehab exercises that emphasize stability of the core and pelvic girdle.
💆🏻‍♀️Joint mobilization/manipulation and myofascial release.
📼Pelvic belts and kinesiotaping.
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STAY TUNED 📺 FOR MORE! This is something I have been dealing with during my pregnancy and I am putting together some videos to help out 😘 my fellow preggies.
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Does this sound like someone you know? Tag a 🙋🏻friend or 🤰🏻preggo to show them some 😘love!
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#Prehab101

SQUAT TO A BOX...AGAIN!
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So going back to the previous post, this is the next step of progressing to squatting to a 📦 box.
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Now we have added some weight in the form of a kettle bell, but you can use dumbbells or a 🏋🏻‍♀️ barbell if you want. What I have shown in the video I use to mimicking a back squat, however you can also hold the weight in front for a front squat.
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Keep these things in 💭mind as you run through this:
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1️⃣The band (medium resistance) is a cue to you to push the knees out, so that you give your hips/pelvis room to squat down.
2️⃣Squat to a depth with a weight you could control. I am using 15lb kettlebell.
3️⃣Engage your core by locking the ribs down and pelvis together so that they stay as one unit.
4️⃣ Slowly hinge at the hips and bend the knees at the same time taking your butt to the bench.
5️⃣Touch the bench with you butt and then come back up. Rinse and repeat!!!
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The point is to build up proficiency of the movement, so go 🐢 slow and focus on control making each rep consistent. Be sure to film yourself from the front to watch your knees and side to make sure your not hyperextending through your back. Then when you are comfortable decrease the height and start over.
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Sounding repeatative? Well it should 😁 the best way to get good at something is to do it over and over again. Practice makes 💯 perfect!
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P.S.-I know the 👟shoes are not ideal, but when your pregnant and these are the only shoes that fit and are comfortable you work with what you got.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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🎶"Autumn Leaves"- Axian x J'san
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#Prehab101

SQUAT TO A BOX
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To follow up with the previous post of finding your ideal 🏋🏻‍♀️ squat stance here is what you can do! .
I love squats to a 📦 box because they are great for a lot of different cases such as learning how to squat, coming off knee injury, hip impingement caused by squatting, or if your 🤰🏻pregnant and finding it hard to drop into a full depth squat. Regardless of where you are, this is how you can start with just your 🤸🏻‍♀️body weight.
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Keep these things in 💭mind as you run through this:
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1️⃣The band (medium resistance) is a cue to you to push the knees out, so that you give your hips/pelvis room to squat down.
2️⃣Squat to a depth you can control.
3️⃣Engage your core by locking the ribs down and pelvis together so that they stay as one unit.
4️⃣ Slowly hinge at the hips and bend the knees at the same time taking your butt to the bench.
5️⃣Touch the bench with you butt and then come back up. Rinse and repeat!!!
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The point is to build up proficiency of the movement, so go 🐢 slow and focus on control making each rep consistent. Be sure to film yourself from the front to watch your knees and side to make sure your not hyperextending. Then when you are comfortable decrease the height and start over.
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P.S.-I know the 👟shoes are not ideal, but when your pregnant and these are the only shoes that fit and are comfortable you work with what you got.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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🎶"Autumn Leaves"- Axian x J'san
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#Prehab101

HOW ARE YOUR HIPS BUILT TO SQUAT?
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Here is an oldie, but a goodie that @dr.jacob.harden put together about finding your ideal squat stance width.
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The hip joint is made up of two parts. The ⭕ ball (the head of the femur) and the 🏀 socket (the acetabulum of the pelvis). The shape and orientation of these two pieces can greatly dictate how you squat.
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For example, if Person A has a socket that faces forward, a narrow squat will be much easier and comfortable. If Person B has a socket that faces out to the side, they will do much better with a ↔ wider stance and may run into a butt wink or a pinching pain if they squat too narrow.
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A therapist can analyze more in depth for you, but we can get a rough idea of what your hip likes the most with this easy drill. The goal is to see which stance you can sink the ⤵ lowest in while keeping a relatively flat back before you run out of room. Mine was Stance 2.
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Throw up a ☝, ✌, or 👌 in the comments to let me know what yours.
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Tag a friend who needs to improve their squat and share the wealth!
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#Prehab101

LACROSSE BALL RELEASES FOR PRONATORS AND SUPINATORS
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Addressing ✌ two important muscles that are affected in supinators and pronators. The posterior tibialis and peroneals.
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👣Pronators - release the peroneals.
👣Supinators - release the posterior tibialis.
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Posterior tibialis inverts and helps to raise the arch in the foot. That inversion can play into supination, hence rolling to the outside. While the peroneals help to evert the foot, which will play into more pronation.
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Some things to 💭 keep in mind as you go through these releases:
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👣Supinators-find posterior tib by feeling the inside portion of the knee, move down the shin bone, and roll off into a fleshy portion of the inner calve. Place the ball here and slowly press down using your hands and roll down towards the ankle.
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👣Pronators-go to the outter portion of the knee, feel for a bony part (head of the fibula), place the ball on the ground, and then lightly set your outter calve on the ball below the fibula. Start to press your leg down using your hands and roll down towards the ankle.
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Roll the tender spots for about ⏱ 30 seconds to 1 minute then move on. Work to your tolerance!!
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🎵Dr. Dre-"The Next Episode" (San Holo Remix)
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Got a 🙋🏻‍♀️ friend who needs to fix their feet? Tag them and show them some 😘 love.
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#Prehab101

PREGNANCY UPDATE🤰🏻
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Starting to 🐣 nest now! Thanks to @dr.jacob.harden with assembling all this 👶🏻 baby stuff.
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Now for some perspective we live in a 900 sq 1 bedroom apartment. So can't go too crazy with décor. Everything has to be functional. It's been a challenge, but I am getting more excited to welcome our little guy home.
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Making progress, however, still got a ways to go. On a side note, this guy is 🕺🏻moving and grooving A LOT now a days. Starting to develop his own little 🗓 schedule.

HAPPY 🦃 THANKSGIVING!!
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Here is a cool little eating tip that I follow around the holidays. It's called the rule of 3's, I divide my plate into thirds (like in the picture):
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🍗meats-take up 1/3 of the plate, so that you are making sure to get a good amount of protein.
🥦veggies-take another 1/3 of the plate, these tend to be fibrous kind.
🥐starch/carbs-take up the last 1/3 of your plate.
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This is just a little tactic I use to help avoid the drama of 🤢 over-eating and feeling stuffed. Be sure to🚰 drink plenty of water! This will help manage bloat and keep you hydrated.
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Obviously, with some foods there can be some overlap. So use your best 🤔 judgement, it's all about being conscious of your food portions and choices.
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Try it out and see how you feel! You might find that your not stuffed or reaching for that 3 or 4 plate as quickly.
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Above all, enjoy your holiday with your 👨‍👩‍👧‍👦friends and family!!!

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