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Dr. Katie Clare

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I keep looking for the perfect thing to repost or I keep looking for the perfect thing to repost or share to adequately summarize my thoughts. . It ain’t out there. . My truth- I’m angry and I’m exhausted. And I can’t even imagine what feeling a degree of this for my entire life would be like. . For those of you wanting to scream at me “stay in your lane” - humans are my lane. And humans hurting but also coming together as strongly as I’ve witnessed recently has been an inspiring thing. . If you’re not here, living this- just keep in mind the flames make great headlines- the thousands of people protesting PEACEFULLY and banding together to rebuild are less exciting but EXCEEDINGLY more important. . So that’s me. Probably not saying the right thing but I’m learning, I’m listening and I’m open as an ally. . And if this makes you uncomfortable maybe reflect on why that is. 💕 . #blacklivesmatter #justiceforgeorgefloyd #lgbtq
Stretch for Recovery💫 . I love this one from @r Stretch for Recovery💫 . I love this one from @roxannegan_ if you’re feeling tight or sore through the low back or hips- give this sequence a go! . STRETCH FOR RECOVERY! . Everybody always assumes that I’m always not tight and I’m super flexible. That’s definitely not true at all but I make it a point to stretch because it helps in recovery especially if you’re doing a lot of functional training/ lifting/ crossfit. Hold at least 60s for each stretch, and remember to do both sides. Trust me, your body will love you for stretching. #foxyroxyyoga #practiceyogachangeyourworld #yogapractice #yogagram #yogatutorial #yogatips #yogaeverydamnday #stretching #flexibility #yogalife
Low Back Tweak💫 . So you tweaked your low back Low Back Tweak💫 . So you tweaked your low back eh? Gardening? Deadlifting? Helping a friend move? . Whatever the initial cause- now things are feeling tight and they’re feeling sore. . Here are a couple ideas to get things moving again and hopefully loosen some things up. 💥But please keep in mind these are only ideas, they may be terrible for your particular presentation- try it slowly and gently and if it absolutely sucks- stop. . If it only kinda sucks and you feel better afterwards, maybe we’re on to something. As always, eval is your best bet 😉 . 1️⃣ Hip Flexor to Ham (until it feels nice) 2️⃣Segmental Cat Cow (6-8 focused reps) 3️⃣ Windshield wipers (6-8/side- start with small side to side motion) 4️⃣T-Spine rotation (6-8 passes) 5️⃣ Side Leg Raise (or clam, or banded walks, or whatever) 10-12reps/side 6️⃣ Glute Bridge March (10-12reps; take out march if too difficult to maintain positioning) . Like it? Share it!🔥
Hallux Valgus (bunions)💫 . Another great post f Hallux Valgus (bunions)💫 . Another great post from @drelizabethcarlisle! . Hallux valgus is where the first metatarsophalangeal (MTP) joint is affected and is often accompanied by significant functional disability and foot pain. This results in lateral deviation of the MTP joint and leads to the development of soft tissue and bony prominence on the medial side called a bunion. There is a high prevalence of hallux valgus in the overall population (23% of adults 18-65 years and 37.5% of adults over 65 years of age), with a higher prevalence in women. . The exact cause of this is not well established, but here are some factors that are considered to play a role in the development of hallux valgus/bunions: 📍Gender (10x more frequent in women) 📍Footwear (tight pointed shoes/ heeled shoes) 📍Congenital deformity or predispositions 📍Chronic achilles tightness 📍Severe flatfoot . . To start prevention of hallux valgus, look at your footwear! Also, here are some good exercises to prehab your bunion formation! . The goal of the exercises is to create as much dexterity with your toes! . 🎬Assisted toe abduction with band (curl toes (push into ground) and pull arches up) Hold 45-60 seconds x 3 🎬Toe extension/flexion with band 20-30 x 3 🎬Toe spread (try to spread your toes apart as far as you can) 20-30 X 3. 🎬Toe curls (curl toes under then extend and spread them apart) 20-30x10 🎬Massage plantar fascia and under toes with ball. 🎬Toe circles (clockwise and counterclockwise) 20-30 x 3. . . Like it? Share it!🔥
ELBOW PAIN⚡️ . 💥The elbow is a pretty strai ELBOW PAIN⚡️ . 💥The elbow is a pretty straightforward hinge joint that is stuck between the shoulder and wrist. So if you’re having an elbow problem and you haven’t been excessively gripping/twisting lately, I implore you to look up and down the chain from it to make some lasting changes- namely the wrist and shoulder. . 🛠In the case of lateral (outside) elbow pain - this is generally a repetitive use injury of the wrist extensors- the most commonly irritated muscle is the extensor carpi radialis brevis. But often the entire extensor group is pretty unhappy. . Common complaints are: ⚡️hand/grip weakness ⚡️pain in the elbow ⚡️burning/tingling- it often gets worse with motion as it fatigues. . 🤯Beyond addressing the irritated tissues with stretching or rolling I’ll really go after a couple main complexes: . -Tricep strength (hello bench press, back squat) -Wrist mobility -Scapular stability -And of course the wrist controllers themselves . 1️⃣triple threat 2️⃣wrist mob pronation/supination 3️⃣prayer/reverse prayer 4️⃣tricep extension 5️⃣extensor eccentrics 6️⃣pronation/supination 7️⃣radial nerve floss . And, off loading the tendons when you’re super flared up with a brace as well as being aware of little things i. your daily like keyboarding/using your mouse as well as what’s happening at the wrist when your lifting/planking/etc - are gonna be helpful. . Like it? Share it! ❤️ . Music: Make Me Feel Musician: Not The King.👑
Tight Neck?💫 . The SCM and Scalenes can be majo Tight Neck?💫 . The SCM and Scalenes can be major culprits in neck pain. Folks generally end up stretching through all things posterior (upper traps, levator scap, etc etc) when their neck is “tight” but forget about the things in front….which are… probably… pulling you forward. . 🌀Head keeps getting pulled forward, posterior muscles reactively tighten to hold it on and round and round you go. . 🤯So, stretching exclusively through the posterior groups MAY BE compounding your issue. Tricky, tricky. . The SCM runs from your sternum/clavicle to head and Scalenes have 3 groups running from your first and second ribs rib to your neck. They all influence side bending and flexion of the neck in some capacity. . Beyond potentially shortening and pulling your head forward and down whilst screwing up rotation and side bending - lots o’ trigger points like to live in these dudes and can contribute to 👉🏻behind the eye👉🏻in front of the forehead👉🏻behind the ear pain. . So let’s focus on the front and see if that helps your “upper trap” tightness- but I’m also gonna throw in my fav stretch for the upper spiral line. . 1️⃣SCM pincer grip 2️⃣SCM broad contact 3️⃣Scalene -ant,mid,post 4️⃣Upper Spiral Line . For all of these I’m using a FLAT hand and “dragging” tissue down- no fingers digging in anywhere! . Take this slow, there are lots of nerves that hang in this area. ⚡️ . Like it? Share it! ❤️
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