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Dr. Katie Clare

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Low back discomfort💫 . 💻 As many of us have Low back discomfort💫 . 💻 As many of us have made the switch from a traditional office to a work from home (WFH) situation- we’re all doing the best we can and a great ergonomically set up home office space is either not possible or real low on the priority pole. . 👩🏻‍⚕️ I’ve been seeing a lot of what seems to be postural or positional low back discomfort lately. And while each case of low back pain can be (and is) different - there are a couple exercises that the desk jockey crowd may find helpful. . As always, if something doesn’t feel right- don’t push into pain. . 1️⃣hip flexor stretch 2️⃣glute bridge 3️⃣knees to chest 4️⃣prone press up 5️⃣thoracic rotation . So if you find yourself hunching over your kitchen counter or slowly being absorbed by your couch- give theses a go... go for a walk... and don’t forget some water. . Like it? Share it! 💕
Shoulder pain with overhead motion? Try this movem Shoulder pain with overhead motion? Try this movement as a warm up or part of your rehab program 💪🏻 3 sets x 10 reps
Dowel Movements💫 . 💃🏻 I put together this Dowel Movements💫 . 💃🏻 I put together this super simple full body mobility/warm up routine that (almost) all levels can perform. . You can use a wooden dowel, PVC pipe, golf club, whatever. . I suggest 15-20 reps on each movement and you should have an 8-10 minute routine. . And yes, I am aware of the typo - thank you anyway😉 . 1️⃣pulldowns 2️⃣pull throughs 3️⃣around the world 4️⃣hip hinge 5️⃣thoracic extension 6️⃣thoracic rotation 7️⃣ankle dorsiflexion . 🔸take it as an entire routine or pick and choose what you need for your day . Like it? Share it! ❤️ . 🎼 jef, blue window
Push Up Progression💫 . @drelizabethcarlisle wit Push Up Progression💫 . @drelizabethcarlisle with another banger 💪🏻 - work up to your first push up... or a couple ideas to work on if you’re experiencing discomfit DOING a push up. See what she has to say below 👇🏻 . . Another one of those "I wish I could do that" exercises is a push up. The best way to improve at pushups is to practice them, but it's also important to develop a strong foundation. The foundation needed to do a pushup is the strength and stability needed in the shoulder girdle, chest, back, and core in order to perform them properly. . The muscles in the upper body do most of the work when a person does a pushup: 🚩Chest muscle group (pec major and minor) 🚩Shoulder muscle group 🚩Upper and middle back muscles (latissimus dorsi, rhomboid, traps) 🚩Biceps and Triceps 🚩Serratus Anterior • On top of these upper body muscles, push ups require many other muscles in the body to keep the body in a rigid plank position: 🚩Low back muscles 🚩Core muscles 🚩Glute Muscles 🚩Leg Muscles (hamstrings, quads, calf, shin muscles) • We are going to break down the push up into 2 categories: isometric and eccentric movements. • THIS IS YOUR FIRST PLACE TO START!!!! • Isometric (the muscle length does not change) 🎬Plank (it's very important to contract core (bring belly button to spine), squeeze glutes and legs together to activate the whole body) Can you hold it for 90 seconds??? 🎬Plank Shoulder Taps (you can widen your feet out for a wider base to balance) 🎬Single Arm Plank 🎬Single Leg Plank • Eccentric (the muscle is getting longer when under tension) Eccentric movements are where you are going to be building the strength. The longer the muscle is under contraction the more stress is put on the muscle) 🚩Set up: Feet shoulder width apart, Arms shoulder width apart ( think as if you are going to a chest pass in basketball, you want to keep your hands under your shoulders to get the zip to your pass), core engaged (belly button to spine) 🎬Incline push ups x 3010 (3 seconds down, pause at the bottom, 1 second up) 🎬Regular push up to knee pushup x 3010 (3 second count down, pause at the bottom, come to knees to push up) . . Like it? Share it! 💕
Low Back (disc) Pain: Self Traction💫 . Interver Low Back (disc) Pain: Self Traction💫 . Intervertebral discs are incredibly strong and resilient structures designed to absorb shock forces through the spine... but occasionally they bulge/herniate/extrude due to a gradual or sudden force overload. Notice I didn’t say slip? They don’t slip. . Anywho- when this happens the disc/disc material can irritate the closest exiting nerve in the area and then you may end up with pain, numbness/tingling or radicular issues (pain further away from the actual site of injury). . Research has shown mechanical traction in ADDITION to exercise (rehab) may be beneficial to those experiencing radicular symptoms. . These moves can give you a little soft tissue love whilst providing some traction. Perhaps helpful for those with: . 🔻disc injuries 🔻tight hips 🔻low back tightness . ⚠️You really gotta be smart on this one folks, take your time and listen to your body. This positioning alone might be terrible for some people’s presentation so STOP if it’s no good. . 1️⃣banded traction (6-10inches from you, not ground as notes say) 2️⃣broomstick traction 3️⃣LAD distraction . I was using a very light band for demo (all I had handy) and could feel it -so start light. . Hold 10-15 minutes max. . Like it? Share it! ❤️ . 🎼 Music: Voyage Musician: @iksonofficial
Ankle Warm Up/Mobility💫 . At least like 4 of yo Ankle Warm Up/Mobility💫 . At least like 4 of you asked me for some ankle warm up drills pre run/squat/workout so here we are. . 💃🏻 The ankle should be a relatively mobile joint and needs to be able to react quickly to changes in direction/terrain/etc. . 👉🏻Issue arise when the ankle gets locked down due to injury, repetitive use or non use. Compensations may start to leak upstream to the knee and hips. . Many folks report limitations in dorsiflexion (toes towards ahead) and I don’t know a single person who hadn’t at least rolled their ankle- creating some issues with inversion and eversion which tend to get “sticky”. . So for this series we’re rocking through a couple more functional movements than the standard banded range of motion. . 1️⃣ankle dorsiflexion + tibial internal rotation 2️⃣dancer feet 3️⃣ankle planks 4️⃣dancer feet + lift . Like it? Share it! 💕 . 🎼 Music: Point Blank Musician: Not The King.👑
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