#docjenfit

MOST RECENT

💥SHOULDER PAIN W/ OVERHEAD PRESS💥
This week I’ll be going over all the things I see floating around out there on the gram that could lead to shoulder pain and injury!
So turn those notifications on so you don’t miss out ☝️
.
This week, we’re starting with the Overhead Press 🏋️‍♀️
.
Let’s get one thing straight first...
All of our joints “impinge” a tad at end-range of motion. It’s not something to be feared!
As Dr. Greg Lehman says... it’s normal.
.
🔶 Fact - we have 3 tendons that run under the acromion process (shoulder blade top of shoulder) with overhead shoulder flexion:
🔸Long head of biceps brachii .
🔸Supraspinatus
🔸Infraspinatus
.
They will pinch a tad at the top of the motion.
BUT... we ⬆️ the sensitivity of that pinch when we lose the ideal pattern and control of that shoulder blade and arm motion.
So, if the upper trap and supraspinatus are the primary drivers of shoulder flexion (especially when we add load/weight), then it can lead to increased muscle activation, increased “pinch”, increased sensitivity!
Call it impingement, supraspinatus tendinitis or rotator cuff syndrome... whichever floats your boat, but stop focusing on just the name/diagnosis/pain and pay more attention to cause!
.
🔑KEY TAKEAWAY🔑
The serratus anterior, lower trap and upper trap should all be working together with the overhead press. If we lose this balance and motor control, OR if we lack full shoulder flexion mobility, it can lead to over-activation of the upper trap and increase sensitivity to those tendons under the acromion process.
Keep that shoulder blade down, away from the ear, and avoid possible shoulder injuries!
.
Stay tuned for more coming your way this week!! Tag those friends you see hurting those poor shoulders in the gym 👇
#docjenfit
#move2improve
#themobilitymethod

Know your WHY 🤔
Why are you working out? Why stretch? Why eat clean?
Knowing your "why" will help you succeed at your goal 🙌
Question to ponder: you see your general physician for checkups and a dentist every 6 months. Why not go see your doctor of physical therapy for monthly checkups? We are constantly placing our bodies under stress and strains. I highly suggest taking care of it PRIOR to the injury.
Just some 🍕 for 💭 .
📸: @ashleystreff .
.
@docjenfit
@themobilitymethod
#themobilitymethod
#docjenfit
#mobility
#knowyourwhy

GEIERHALS WEGTRAINIEREN
🦅 📱
Leider zwingen uns das Handy und andere Situationen im Alltag immer wieder in diese Geierhals-Haltung, bei der der Kopf vor den Schultern hängt. Um langfristig Verletzungen wie einen Bandscheibenvorfall in der HWS zu vermeiden, muss man daran arbeiten!
Dafür ist diese hier gezeigte Stärkung sehr sinnvoll, um die Extensoren der Halswirbelsäule zu trainieren während man mit dem Doppelkinn die Geierhals-Haltung vermeidet und die Flexoren des Halses kräftigt.
3 Sätze a 20-30 Wiederholungen erfüllen den Job! ✌️💪
@dale_kientopf #dalegeierhals #daletextneck #dalenacken #dalenackenschmerzen

🔥CORE + HIPS🔥
Control your range of motion = improve your midline stability!
What is midline stability?!
THE CORE!
And the only way to control your range of motion is to improve AWARENESS of the actual range you have available in your body 🙌
.
When performing bird dog or table top booty kicks, I typically see people extending, flexing and rotating from the back more than the hip.
.
This exercise will give you the ability to gain more AWARENESS of where the range is actually coming from.
.
KEY:
🔸Start with the knee on the ground
🔸Press the palms firm into the ground by thinking of pressing from the shoulder blades away from the spine
🔸Ribs in & together, think of squeezing the belly flat & tight, hip bone to hip bone
🔸Move FIRST from the hip. Bend the leg toward the chest without moving the spine & THEN flex the spine to bring the knee to the chin
🔸Stop at neutral & continue into full hip extension, NOT spine extension. This is where you find true core stability with true hip extension
🔸Continue the same way with hip abduction
.
PROGRESSION:
🔹Hover the stabilizing knee
🔹Keep everything else the same and feel the core light up!!
.
BONUS: the rotation with hip abduction also helps with active thoracic rotation 😉
.
Move SLOW and with intention through each of these.
.
As @themovementmaestro says... do 3 sets of a million and have fun 😜
#docjenfit
#move2improve
#themobilitymethod

#MotivationMonday 💪🏼 Start your week off WITHOUT PAIN! Check this out👇🏼
・・・
💥SHOULDER PAIN W/ OVERHEAD PRESS💥
This week I’ll be going over all the things I see floating around out there on the gram that could lead to shoulder pain and injury!
So turn those notifications on so you don’t miss out ☝️
.
This week, we’re starting with the Overhead Press 🏋️‍♀️
.
Let’s get one thing straight first...
All of our joints “impinge” a tad at end-range of motion. It’s not something to be feared!
As Dr. Greg Lehman says... it’s normal.
.
🔶 Fact - we have 3 tendons that run under the acromion process (shoulder blade top of shoulder) with overhead shoulder flexion:
🔸Long head of biceps brachii .
🔸Supraspinatus
🔸Infraspinatus
.
They will pinch a tad at the top of the motion.
BUT... we ⬆️ the sensitivity of that pinch when we lose the ideal pattern and control of that shoulder blade and arm motion.
So, if the upper trap and supraspinatus are the primary drivers of shoulder flexion (especially when we add load/weight), then it can lead to increased muscle activation, increased “pinch”, increased sensitivity!
Call it impingement, supraspinatus tendinitis or rotator cuff syndrome... whichever floats your boat, but stop focusing on just the name/diagnosis/pain and pay more attention to cause!
.
🔑KEY TAKEAWAY🔑
The serratus anterior, lower trap and upper trap should all be working together with the overhead press. If we lose this balance and motor control, OR if we lack full shoulder flexion mobility, it can lead to over-activation of the upper trap and increase sensitivity to those tendons under the acromion process.
Keep that shoulder blade down, away from the ear, and avoid possible shoulder injuries!
.
Tag those friends you see hurting those poor shoulders in the gym 👇
#docjenfit
#move2improve
#themobilitymethod

#Repost @themobilitymethod with @get_repost
・・・
#MobilityFlowFriday 💕
.
✨MORNING MOBILITY✨
I wanted to give you all a dose of how you can better start your day when first waking up in the morning.
Many of these are what I use for my patients on a regular and I do ask them to do them first thing in the morning to
1️⃣ Get their stretches done and out of the way (you can always find time)
2️⃣ Open their body up and prepare the nervous system for how we want it to function and open throughout the day .

You know that feeling of reaching overhead and allowing everything to stretch long with a big moan and groan in the morning?! DO IT! .

You body is so intuitive and there's a reason it loves that first thing in the morning! .
🔹You are talking to your cells, muscles, receptors and nervous system when you irradiate and apply tension throughout the body that has just been at rest all night. It's a great wake up call for the body and brain. .
🔹Your muscles are all connected by a deep layer of connective tissue, called fascia. It's highly innervated and responds to stretch and movement. When it's been tightly wrapped up, cuddled close to pillows and blankets, it's a great initial fascial stretch when you fully open the body. .
🔹It feels damn good. Truly. Do you really need more of a reason? .

The other stretches help to:
🔸 Start to open the opposite hip flexor as you pull the knee toward the chest
🔸Turn on the muscles of the feet and ankles before you walk on them .
🔸Glide the nerves along the lower half of the body 🔸Open the upper back .
🔸Open the front of the chest/pecs .
🔸Move the neck and open the SCM, as well as get the vertebrae moving again
🔸Open the side body and lats
All good, yummy stretches, don't you think?! Give them a try and #morningmobility if you give it a shot 👊
Off to get my $1 massage and teach some yogi's about the muscles!! 😉💕
#docjenfit
#move2improve
#themobiltymethod
#theoptimalbody
#mobility .
@docjenfit
@themobilitymethod

Being in Hawaii for our honeymoon gave us so much, including this realization that I had one day: we don’t need science or self-care hacks to tell us that being in nature is important. We know, deep in our souls, on a primal level, that nature heals us and allows us to grow.
.
We’re more intelligent and intuitive than we give ourselves credit for. We know what we need to thrive, we just need to act on it.
.
You don’t need me to tell you to spend time in nature today, you already know how you’ll feel if you do, but I’m telling you anyway: connect with the earth today. 🌎

#Repost @themobilitymethod with @get_repost
・・・
LOVE THIS from our friend @hartrehab ・・・
HIP HINGE CUEING 🙌🏼
[alignment self check]
.
Today we have a quick post about the dreaded hip hinge, an important but poorly understood movement to allow yourself to lift heavier weights safer.
.
There are a number of cues out there to help people improve their form, which can be split up into three categories: visual, tactile, and verbal cues.
.
Today I'm going to discuss one of my favorite tactile cues that you can use yourself to help keep that low back flat. So be sure to check out the video above as @isabel.lahela demonstrates the majority of it.
.
So here we go:
1️⃣Place your hand on your low back with the palm facing away.
2️⃣Have your hand placement in such a way that your thumb runs up your low back, between your paraspinal muscles, and your pinky is running down towards the floor, and covers your tailbone.
3️⃣Now when you move you should be able to keep this relative relationship between these parts of the body. If there is any movement you will feel it from the tactile cue on your own hand.
4️⃣If you begin to excessively flex through the low back, you will feel pressure on the dorsum of your hand due to the sensitivity of the skin.
5️⃣If you excessively extend through the low back you'll feel your hand start to lift off.
.
So try this out for yourself, and be sure to tag someone with back pain! 👌🏼
.
.
#saturdaysquats
#fitnessfriends
#docjenfit
#themobiltymethod #adobostrengthmovement #rdt #adobostrength #rainierdtrainer

¿Por qué el trabajo de escritorio puede afectar tú espalda?
La jornada prolongada con la pelvis cayendo en una inclinación pélvica posterior (cóccix inferior) hará que los isquiotibiales descanse en una posición más corta. En horas extras, su cerebro interrumpe la longitud de este músculo como "normal" y se mueve dentro de un rango más corto. ¡NO naciste con isquiotibiales acortados! ¡Lo prometo!
Cuando eras bebé, usted estaba chupando los dedos de los pies antes de comenzar a gatear, ponerse en cuclillas y caminar. Todas las actividades que requieren una buena cantidad de extensibilidad de isquiotibiales.
Todo el tiempo que estás sentado delante del televisor 📺 computadora 💻 escritorio en la escuela 📚, y en un automóvil. Al relajarse en la posición natural caída de la inclinación pélvica posterior, tú cuerpo se acostumbra a un nuevo "normal". Por lo tanto, si desea evitar el dolor en el ejercicio, las tensiones lumbares y mantenerse en movimiento, ¡debe volver a TRABAJAR en esas zonas difíciles! Estirando.
Vamos a comenzar a sentarte menos pronto.
¡Etiquete a alguien que necesita un recordatorio amistoso para estirar hoy! .
Post by: @docjenfit 🎥 @muscleandmotion)
________

LOVE THIS from our friend @hartrehab ・・・
HIP HINGE CUEING 🙌🏼
[alignment self check]
.
Today we have a quick post about the dreaded hip hinge, an important but poorly understood movement to allow yourself to lift heavier weights safer.
.
There are a number of cues out there to help people improve their form, which can be split up into three categories: visual, tactile, and verbal cues.
.
Today I'm going to discuss one of my favorite tactile cues that you can use yourself to help keep that low back flat. So be sure to check out the video above as @isabel.lahela demonstrates the majority of it.
.
So here we go:
1️⃣Place your hand on your low back with the palm facing away.
2️⃣Have your hand placement in such a way that your thumb runs up your low back, between your paraspinal muscles, and your pinky is running down towards the floor, and covers your tailbone.
3️⃣Now when you move you should be able to keep this relative relationship between these parts of the body. If there is any movement you will feel it from the tactile cue on your own hand.
4️⃣If you begin to excessively flex through the low back, you will feel pressure on the dorsum of your hand due to the sensitivity of the skin.
5️⃣If you excessively extend through the low back you'll feel your hand start to lift off.
.
So try this out for yourself, and be sure to tag someone with back pain! 👌🏼
.
.
#saturdaysquats
#fitnessfriends
#docjenfit
#themobiltymethod

PST..! PST...! L a r g a l a g a l l e t i t a 🙄. . . V e n i a e n t r e n a r q u e e l. f i n d e l a r g o r e c i é n a r r a n c a ! ! ! B o d y P u m p 💥 con mi amiga @lauraseh no te lo podes perder 💛 E N T R E N A T O D O S L O S D Í A S E N T R E N A T O D O E L A Ñ O E N T R E N A ! ! ! #hoyseentrena #nosvemosenmegatlon #training #spinninglovers🚴 #spinninginstructors #spinninggram #spinning #spinningtop #spinningclass #megatlon #megatlonnuñez #megatlonalcorta #megatlonmartinez #megatlonlaimprenta #megatlonarcos #megatlonmadero #megatlonolivos #trainning #trainningday #trainningtime #trainninglovers #lovetraining #trainings #trainingtime #summervibes🌞#puertomadero #mobility #docjenfit #straightchillin #fitness

Saw @docjenfit / @themobilitymethod do this 🖤 need to work on that float to #crowpose and those 🍝 arms 🙃

Great hip flexor stretching series from @docjenfit
.
✨TIGHT HIP FLEXORS✨
Ahh the dreaded hip flexors!
Everyone complains about them.
Do we know what they really are?
.
💥ILIACUS: attaches from the top of your leg into your pelvis. Helps with flexion AND external rotation of the hip. As well as bending the trunk to the same side and sitting up from lying down.
💥PSOAS: attaches from the top of your leg into your LOW BACK (which is why it can directly play a role in back pain). It also helps with flexion and external rotation of the hip, as well as bending the low back.
💥RECTUS FEMORIS (quad): attaches from the knee & lower leg all the way up to your pelvis. It works to flex the hip and extend the knee.

Three MAIN hip flexors.
Some others that help to flex the hip include:
• Tensor Fascia Latae (coffee muscles 😜)
• Sartorius
• Adductor Longus
• Gracilis
• Portions of the Gluteus Medius & Gluteus Minimus
.
Thinking that’s a lot of muscles?! 👀
You’re right.
Our bodies do NOT move individually or independently.
So when addressing how to relieve pain, think of the body as a WHOLE.
When wanting to prevent pain, again, think of the body as a WHOLE.
How do you do this?
Assess & learn!
The Mobility Method has a whole self-screening assessment to allow you to learn what is restricted within YOUR body and learn the tools to assess the body as a whole 👌
Click the link in bio to learn more! 👆
@themobilitymethod
.
Not only are there various muscles that assist in flexion, but often times the hip flexors are actually WEAK 😱
Can they be tight from sitting all day?
Or WEAK from be inactive all day?! 🤔
It is important to address BOTH aspect of the hip flexors.
Not just in stretching, but in strengthening as well.

Try out these exercises and let me know what you think!
Looking like @vinnierehab in that standing one 😜👊
#docjenfit
#themobilitymethod
#move2improve

#MobilityFlowFriday 💕
.
✨MORNING MOBILITY✨
I wanted to give you all a dose of how you can better start your day when first waking up in the morning.
Many of these are what I use for my patients on a regular and I do ask them to do them first thing in the morning to
1️⃣ Get their stretches done and out of the way (you can always find time)
2️⃣ Open their body up and prepare the nervous system for how we want it to function and open throughout the day .

You know that feeling of reaching overhead and allowing everything to stretch long with a big moan and groan in the morning?! DO IT! .

You body is so intuitive and there's a reason it loves that first thing in the morning! .
🔹You are talking to your cells, muscles, receptors and nervous system when you irradiate and apply tension throughout the body that has just been at rest all night. It's a great wake up call for the body and brain. .
🔹Your muscles are all connected by a deep layer of connective tissue, called fascia. It's highly innervated and responds to stretch and movement. When it's been tightly wrapped up, cuddled close to pillows and blankets, it's a great initial fascial stretch when you fully open the body. .
🔹It feels damn good. Truly. Do you really need more of a reason? .

The other stretches help to:
🔸 Start to open the opposite hip flexor as you pull the knee toward the chest
🔸Turn on the muscles of the feet and ankles before you walk on them .
🔸Glide the nerves along the lower half of the body 🔸Open the upper back .
🔸Open the front of the chest/pecs .
🔸Move the neck and open the SCM, as well as get the vertebrae moving again
🔸Open the side body and lats
All good, yummy stretches, don't you think?! Give them a try and #morningmobility if you give it a shot 👊
Off to get my $1 massage and teach some yogi's about the muscles!! 😉💕
#docjenfit
#move2improve
#themobiltymethod
#theoptimalbody
#mobility .
@docjenfit
@themobilitymethod

#MobilityMonday 💕
.
Here’s some help with LOWER LIMB NERVE PAIN🔥
Ask and you shall receive 😉
Many of you asked about the lower body nerve tension! So here it is!
Again, nerve tension can happen for MANY reasons:
.
🔹Disc issues in the lumbar spine
🔹Degeneration of the disc causing compression of the vertebrae .
🔹Sciatica from nerve compression somewhere along the sciatic nerve .
🔹Piriformis Syndrome
🔹Accidents
And much more!
.
In general, here is what I like to look at:
✅ Breathing .
✅ Thoracic Range of Motion
✅ Lumbar Spine Mobility
✅ OPPOSITE limb nerve tension
✅ SAME limb nerve tension
.
Here’s what to focus on with these exercises:
🔸PRONE BELLY BREATHING: focus on relaxing the hips down to the floor, relaxing into the low back and breathing into the ribcage. Breathe for 1-5 minutes
🔸PRONE PRESS-UPS: Keep the hip bones on the ground as you press through the hands. Think of relaxing the low back and lifting through mostly the arms. This will decrease risk of disc hernations BUT could increase pain with degeneration. So it’s important to get checked first! Try 10-15
🔸THORACIC ROTATION: start in child’s pose with the elbows under the shoulders. Reach the elbow up to the ceiling as you twist through the upper back. Try 10-15 on each side. Same with quadruped rotation.
🔸SLUMP STRETCH: demonstrated are 3 different levels. Start at level 1. Don’t feel any change? Move to level 2 and then 3. This is gently gliding the nerve through any restriction from the back through the leg. Move slowly through 10, beginning with the NON-involved side first and then moving to the involved side. IF IT INCREASES PAIN - STOP ✋ 🔸ACTIVE HAMSTRING STRETCH: laying on the back takes pressure off the back and allows the focus to be into that sciatic nerve. Try 10 on the NON-involved side first and then 10 on the involved side. Remember to pull the toe back toward the face to really increased the nerve stretch.
.
.
Give these a shot and let me know what you think!
#docjenfit
#move2improve
#themobilitymethod
#theoptimalbody
#mobility
@work_out2018

✨MAXIMIZE YOUR SHOULDER MOBILITY✨
.

Today, I want to review some of my favorite ways to maximize full shoulder flexion range of motion by focusing largely on scapular movement and control.
When we raise our arms overhead, often times our shoulder blade mobility becomes limited due to numerous reasons.
Sometimes, it's our overactive lats or poor serratus anterior motor control. Either way, it's important we start focusing on the PUSH, utilizing triceps, serratus anterior and lower traps to free up our latissimus dorsi mobility.
Once this can be accomplished, we:
🔹Decrease stress to the glenohumeral joint (that tightness or pain you feel at the back of your shoulder when your raise your arms overhead 🙋) 🔹Increase overhead stability and control of the shoulders, whether that entails standing upright 🏋️‍♀️ or being upside down 🤸‍♀️
Try these out and let me know how you feel!
#docjenfit
#move2improve
#MyodetoxLA

#docjenchallenge 🙌
.
Post-run #mobility things 🙃
This one is called:
• Glued Knee Squat 😝
.
What makes mobility different from flexibility?
Mobility includes the ACTIVE component of that range of motion!
.
So tonight, we’re testing that end-range hip flexion!
So many complain about TIGHT hip flexors, but just as I explained in a post from this past week’s hip flexor exercise, often times hip flexors can also be WEAK or maybe even firing first and over-activating when the core should be due to again, weakness or tightness of the hip flexors.
.
Tag someone up for the challenge! 👇
#docjenfit
#move2improve

#docjenchallenge 🙌
.
Post-run #mobility things 🙃
This one is called:
• Glued Knee Squat 😝
.
What makes mobility different from flexibility?
Mobility includes the ACTIVE component of that range of motion!
.
So tonight, we’re testing that end-range hip flexion!
So many complain about TIGHT hip flexors, but just as I explained in a post from this past week’s hip flexor exercise, often times hip flexors can also be WEAK or maybe even firing first and over-activating when the core should be due to again, weakness or tightness of the hip flexors.
.
Tag someone up for the challenge! 👇
#docjenfit
#move2improve

#Repost @docjenfit with @get_repost
・・・
🍑A$$ TO GRASS🍑
Is it a mobility issue or a stability issue??
.
If you missed the #docjenchallenge yesterday, grab a water bottle and try it out!
.
In order to get down to the ground, you must make sure your head and chest stay relatively tall in place without too much movement or the water bottle falls.
.
Could this be an ankle and hip mobility issue?
For sure.
If you need help opening those areas, I would highly recommend diving into The Mobility Method to find WHERE those restrictions are and learn the tools to release them 🙌
.
Now, as for a stability issue...
I am STILL seeing those “Instagram booties” taking charge into the squat.
What does this mean?
You dump the hip bones forward (anterior pelvic tilt), stick the booty out, and then try to squat 🙈
.
Not only will you lose your ability to increase squat depth, but you could end up impinging into those hips over time and wind up with some achy back or knee pain.
No bueno.
.
Instead, I suggest rocking the hips back and forth between extreme anterior pelvic tilt and posterior pelvic tilt.
This will allow your body to find “neutral.”
Then, think of pulling that blueberry in ladies (men, pretend you’re walking into cold water and sucking them jewels back into you), draw the ribcage down and breathe as you lower to the ground.
.
Will you still “butt wink”?!
Most likely.
Also normal if you’re going to sit on the ground.
But if it drops from a huge anterior pelvic tilt to a butt wink, chances are you’re losing that water bottle overhead.
.
Lastly, the mobility to keep the chest upright should come from that upper back extension.
Don’t have it?
Check out The Mobility Method 😉
LINK IN BIO!
.
Have fun, try these tips out, and let’s see your #docjenchallenge !!
.
#docjenfit
#move2improve

What are you excited to jump into today???
・・・
Don't hold back 👊🏼
.
@docjenfit
@themobilitymethod .
#docjenfit
#themobiltymethod
#theoptimalbody
#move2improve
#mobility
#thursdaymotivation

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