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Tight Neck?💫 . 🥳The SCM and Scalenes can be

Tight Neck?💫
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🥳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.
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🌀Head keeps getting pulled forward, posterior muscles reactively tighten to hold it on and round and round you go.
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🤯So, stretching exclusively through the posterior groups MAY BE compounding your issue. Tricky, tricky.
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🙃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.
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😅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.
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😁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.
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1️⃣SCM pincer grip
2️⃣SCM broad contact
3️⃣Scalene -ant,mid,post
4️⃣Upper Spiral Line
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For all of these I’m using a FLAT hand and “dragging” tissue down- no fingers digging in anywhere!
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Take this slow, there are lots of nerves that hang in this area. ⚡️
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#neckpain #discherniation #headache #mobility #strengthen #stretch

Sciatica💫 . ⚡️The Sciatic nerve is the larg

Sciatica💫
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⚡️The Sciatic nerve is the largest nerve in the body. It is made up of several spinal nerves that converge and run from your low back to your knee before it branches off and continues to the foot. This thing is huge and runs deep to the glutes and down the back of the thigh. The leading cause of sciatica symptoms is a lumbar disc herniation/bulge.
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💥Folks experiencing sciatica symptoms generally report:
🔻shooting pain from the low back, glutes or along the path of the sciatic nerve
🔻weakness in the leg
🔻numbness/tingling down the leg, into the foot
🔻symptoms aggravating with being seated
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⚠️Each case is very different and responds differently to treatment, these exercises may be the opposite of what you need! So, be smart, be kind to yourself and if something is making your worse STOP DOING IT. Evaluation, people!
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🗣Quick soapbox: "sciatica" is a symptom, NOT a condition. Nope, you don't "have" sciatica; you have some other condition CAUSING sciatica (like a disc injury).
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🌈Here are couple ideas for you to try out!
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1️⃣prone press up 15-20x
2️⃣supine pigeon 45s hold
3️⃣hip switch 15x
4️⃣t spine rotation 10x
5️⃣sciatic floss 15x
6️⃣SL bridge 12x
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#sciatica #sciaticarelief #lowbackpain #education #healing #movement #mobility #strength

Kinked Neck Routine💫 . 🎄 Traveling sometime

Kinked Neck Routine💫
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🎄 Traveling sometime in the next two weeks? Keep this one in mind 😉
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For those mornings when you wake up and can’t turn your head.
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For many folks experiencing that “I tweaked my neck” sensation the splenius capitis is the most noticeably affected muscle.
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The splenius cap originates from your lower neck/ upper mid back spine and connects at your skull- it is responsible for:
👉🏻Extension
👉🏻Rotation
👉🏻Side Bending
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I often find the levator scap gets kind of sassy in these situations as well.
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Any while stretching might feel like the only thing you wanna do, getting some light muscle activation is generally helpful as well.
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1️⃣levator scap stretch
2️⃣somatic stretch
3️⃣isometric lateral flexion
4️⃣isometric oration
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🔸For the isometrics you can hold for 5-10s- use this routine as necessary until things chill out.
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Like it? Share it! ❤️
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🎶 Jef; Mystic

did I overshare or undershare 🤔

did I overshare or undershare 🤔

✨Sagittarius SZN ✨ Another trip around the su

✨Sagittarius SZN ✨

Another trip around the sun complete! 🥳

Thank you all for your wonderful support this last year.

Cheers to many more 🥂

(if you need an excuse to pop some champs🍾 use this as your sign)

Piriformis Syndrome💫 . 👉🏻First thing, thi

Piriformis Syndrome💫
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👉🏻First thing, this “syndrome” has kind of become a catch all for most deep glute pain, is it your piriformis? Maybe. Could it actually be a glute or other lateral rotator? Perhaps.
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🤔Which leads us to our second thing: you gotta figure out if this is actually a piriformis/deep glute issue or a low back issue (disc, etc). An evaluation really is your quickest way to suss that out.
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With this piriformis-y issue folks general report:
🔻numbness/tingling down the leg
🔻worse with sitting
🔻discomfort in the glute
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❗️Generally stretching, smashing and bridging are the go-to treatment approaches but If you've tried that route and would be okay if you NEVER did another clam shell or glute bridge again, here are a couple other options to try.
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💥Go until you feel like you’ve done some work for sets/reps.
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Like it? Share it 👊🏻
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#piriformis #hipstretch #hippain #mobility #lowbackpain

Morning Routine💫 . Beginner mobility - where to

Morning Routine💫
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Beginner mobility - where to start when you’re just getting started 👌🏻
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☀️ I get asked all the time for a short morning/straight outta bed routine for folks- and it just so happens a lot of you have been requesting some some beginner mobility moves -so let’s combo the two, eh?!
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🧘🏻‍♀️ And oh look- yoga strikes again- probably being performed somewhat poorly as far as technique is concerned by yours truly. Namaste. 🙏🏻 .
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From start to finish:
1️⃣segmental cat/cow
2️⃣thoracic rotation
3️⃣up down to down dog
4️⃣hip switches (beginner)
5️⃣hip switches
6️⃣plantar flexion
7️⃣crouch + lift
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🔸aim for 8-10 reps in general; and go more slowly than I do on...everything 😉
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#yoga #morningyoga #stretching #mobilitytraining #lowbackpain

Are the adductors the missing link to you hip or l

Are the adductors the missing link to you hip or low back pain? ⬇️

The groin or hip adductors sit on the inner thigh and are responsible for bringing your leg closer to your midline.

They are often an overlooked stabilizer of the pelvis and providing motion at the lumbopelvic complex.

If they aren’t doing their thing, dysfunction may lead to hip, knee or low back pain.

Signs the adductors may need some attention are:
🔻Hip/groin pain
🔻Low back rounding at the bottom of a squat
🔻Valgus knee collapse
🔻Low back pain

These muscles need to have enough length to allow for movement esp as the knees get farther away from the pelvis (ie: squats, deadlifts, skating) but they also need to be strong enough to support the bod in dynamic movements.

Here are 6 movements that cover mobility/flexibility and strength

Like it? Share it! 👊🏻

#groinpain #hippain #lowbackpain #gymworkout #running

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Hi! Katie here; manual therapy + movement enthusiast. I’m on a mission to simplify the (p)rehab game and help folks fix themselves.

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