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Dr. Katie Clare

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Tight Neck?💫 . 🐸(Swipe) The SCM and Scalenes Tight Neck?💫 . 🐸(Swipe) The SCM and Scalenes can be major culprits in neck pain. Folks generally end upstretching 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! ❤️
Low back Pain💫 . ✨Need a low back routine OR Low back Pain💫 . ✨Need a low back routine OR an amazing nighttime routine? Try these 5 moves. . ✨Keeping it simple and effective with this series- I had the pleasure to team up with @physiodelivered to bring you five simple, but super effective moves that are great for a flared up low back OR could be an amazing bedtime flow to unwind from your day. . ✨This stuff doesn’t need to be complicated, keep it simple and give yourself space to really focus and concentrate on the movement + where you’re feeling it. . ✨With these 5 movements we’re rocking through some pelvic control, flexion/extension, and opposing muscles mainly the glutes+hip flexors. . 1️⃣pelvic tilt 2️⃣childs pose 3️⃣single leg knee to chest 4️⃣hip flexor stretch 5️⃣glute/piriformis . ✨Move through each exercise 8-10x or hold a stretch for up to 45s. . 💕Like it? Share it! . And make sure you’re following @physiodelivered . #physiotherapist #sportschiro #chiropractic #stretching #lowbackpain #mobility #recoveryday #sciatica #lowbackpainrelief #hippain
Low Back + Hip Mobility💫 . (Swipe to see all 3) Low Back + Hip Mobility💫 . (Swipe to see all 3) . The low back and hips are so intertwined that IMO you really can’t focus on one and not the other. . If you follow a bit of the joint-by-joint model the low back should be mostly stable with the hips mobile. . That doesn’t mean one should not move while the other makes up all the motion. No, it simply means you’ll likely have less range out of the low back vs the hips. Structurally/anatomically, that makes sense. . Problems arise as our hips lose motion from being seated all day, injury, etc etc and low back starts to try to make up some of that lost movement. It wasn’t designed to, it doesn’t feel great when it needs to. . So here are a couple ideas that help target both the hips and lumbar spine. . 1️⃣supine pigeon drop 2️⃣squat + reach 3️⃣cat/cow step . 🔸Put in 60-90s of work on each movement, cycle through as necessary. . Like it? Share it! ❤️ . #mobility #hipmobility #spine #stretching #flexibility #hippain #lowbackpain #yoga #pilates
Shhh 🤫 Shhh 🤫
Yoga for non-flexible people✨ . I get asked all Yoga for non-flexible people✨ . I get asked all the time about beginner friendly movements to help with flexibility or just getting the bod moving. I love these ideas from @roxannegan_ - see what she has to say below 👇🏻👇🏻👇🏻 . Yoga for non-flexible people Stretching can be very difficult especially for people who are very tight and stiff; both sitting and standing stretches can cause a lot of strain to the lower back due to the extremely tight muscles. However there are simpler ways to perform the stretches and yet be able to reap the same benefits of releasing tension in the bodies and improving recovery. Hold each of these stretches for 2 minutes for the fascia and muscles to slowly stretch and lengthen. Focus on relaxing your upper body and taking in deep breaths through your nose. You will feel a great sense of release in just 15 minutes. #Yoga #stretch #stretching #mobility #pilates #crossfit #hips #lowback #pain #injury
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