Kinetic Impact Rehab and Performance

It’s all in the hips!! ... watch the full video on our YouTube channel (link below , go subscribe and stuff ). https://youtube.com/channel/UCL6l4P7Pi2HIaVGb2xPi8oA -... What’s up Feel Good Nation! - As a dancer , hip mobility is key to having great success in your movement and in your journey. We have two awesome movements for you to get those hips nice and warm before you start moving and grooving ! Here is the breakdown for Today’s Daily Feel Goods (aka DFG’s): Lateral Taps (standing) (x10 reps/each side) Single Leg Glute Bridge (x10 reps/each leg) 2 rounds of each exercise - Lateral Taps We’ll start off in an athletic stance with a slight bend in our knees , hips going back, keeping our back nice and neutral. Get those hips and glutes engaged before we start moving. You’ll start off balanced on one leg while the other leg steps out and in. The key is to keep your body balanced and controlled while your other leg taps in and out. Imagine balancing one leg on the edge of the cliff and if you lean too far to the side, you’ll fall off! You’ll start feeling a spicy burn on the back of your leg. - Single Leg Glute Bridge For this one, you’ll be on your back with your knees bent and feet flat on the ground. Raise one leg in the air while the other leg stays flat on the ground. Don’t forget to push your low back into the ground to take some pressure off of your lower back. With the foot that’s on the ground, you’ll lift your toe off the ground and make a dent into the floor with just your heel. Lastly, you’ll lift your hips towards the ceiling and you should feel this in the back side of your leg and not in your lower back (so try not to arch that lower back). *If you want to engage more of your core, go ahead and grab the knee that was in the air and pull it down towards the ground, and then lift your hips into a bridge. - Keep this routine daily which only takes 2-3 minutes to do! If you ever want more 1-on-1 guidance and rehab, feel free to direct message us to set up an in-person or virtual consultation and we can start that conversation. Thanks for tuning in! If you like what you saw, make sure to subscribe, drop a comment, and hit the like button! Cheers to mo See more

Ankle mobility is a GAME changer!! check out the full video on our YouTube channel (link below ) https://youtube.com/channel/UCL6l4P7Pi2HIaVGb2xPi8oA -... What’s up Feel Good Nation! Today we got a unique exercise on ankle mobility combining a core exercise while increasing mobility in your ankle. Let’s get moving! Plank Saw (x20 reps) Plank Saw Start off in a plank position with a nice flat back and toes on the ground. Keep those elbows right under your shoulders and try to avoid arching your back or having your butt too high in the sky. Once you have a stable plank, gently push back into your heels making a sawing motion with your body and move back and forth. Make sure your core is engaged while getting a stretch in your calves. Continue this for a total of 20 reps. Feel free to break up these reps if you’re new to this movement! - This will be good if you’ve had any past injuries with your ankle or if you ever get tightness in your ankles when you’re in a squat position. If you ever want more 1-on-1 guidance and rehab, feel free to email us at [email protected] to set up an in-person or virtual consultation and we can start that conversation. Thanks for tuning in! If you like what you saw, make sure to subscribe, drop a comment, and hit the like button! Cheers to more Daily Feel Goods!

Hey! Check this out!! (you can watch the whole video on our YouTube channel.. here is the link ). https://youtube.com/channel/UCL6l4P7Pi2HIaVGb2xPi8oA The goal is here to get your core warm and ready to go with these 3 exercises. Think of your core as a cylinder that needs to be fired up all around and prepping you to perform! ... - Here is the breakdown for Today’s Daily Feel Goods (aka DFG’s): Front Plank Side Plank Glute Bridge Front Plank Start off in a plank position with a nice flat back and toes on the ground. Keep those elbows right under your shoulders and try to avoid arching your back or having your butt too high in the sky. Think of denting the ground with your toes and pulling your elbows towards your feet as if you’re going to wrinkle the ground. Tension is key here! *If you need an easier option, feel free to drop your knees onto the ground but still have tension throughout your body. - Side Plank Main focus is to have your body stacked with your elbow under your shoulder and your knees and feet are in line. Think of cactus right under your hips you’re doing your best to avoid getting poked! This will allow your hips to stay upright and keeping that side core engaged. - Glute Bridge For this one, you’ll be on your back with your knees bent and feet flat on the ground. First thing is to push your low back into the ground to take some pressure off of your lower back. Second thing is to lift your toes off the ground and make a dent into the floor with just your heels. Lastly, you’ll lift your hips towards the ceiling and you should feel this in the back side of your legs and not in your lower back (so try not to arch that lower back). *If you feel like you need more of the back legs to start working, make a dent into the ground and lightly pull towards your butt with your heels.

Full Video on our YouTube channel!! (Link in bio) - In this video, we will walk you through 3 exercises that will help relieve any pain you may have in your mid back. - This routine is great to openup the mid back. You should feel less hunched over and more upright after taking 1-5 minutes for this routine.... - Having a mobile mid back is great to fight low back, neck and shoulder issues. Since this area lives between all of these common injury zones, it is paramount to make sure we have mobility in this area to take some stress off the neck, back and/or shoulders. - If you don't implement these into your daily routine and you are concerned about your neck, shoulder or back, this will be a GAME CHANGER! Please reach out if you have any questions, we love to help!! See more

Huge thanks to Eat The Frog Fitness for allowing Dr. Ben to share his knowledge on injury prevention today. - We are passionate about helping people with pain become stronger and more confident with their bodies WITHOUT pain meds or surgeries. - My doctor told me I shouldn’t squat or run anymore.... My x-rays show bone on bone so I can’t do that type of exercise. I’ve done so many different exercises but I don’t know which ones are helping at hurting me. Is what I am feeling normal or does this pain mean something more serious? And am I making it worse? - There is a lot of information out there, and it can be really overwhelming. Unfortunately this often results in getting pulled in so many directions without consistent to something so you can see long term results. - Often times you just need a little guidance to steer you in the right direction. We are here for you and love teaching people like you take your health into your own hands. - If you have any pain or concerns about your body and want to learn how to overcome your frustrations so you can be physically active without having to worry about your body, we got your back. We are 100 percent in your corner. - BUT... this process does require work on your end. To get the long term results you have to be: fully committed to consistency willing to be coached open to changing your habits - If you need some help and guidance, we got your back. Let us know how we can help! See more

Core exercises should HELP your back pain not hurt it. Sometimes all it takes is a little redirect in your intentions and some quick modifications. This could be a game changer for you so listen up. All of those cool looking exercises you have looked up/been given by your physical therapists, trainer, etc will not be as useful as you’d like unless you address some of the things that are causing irritation. Think about it. A rash/scab heals faster if you don’t constant...ly pick at it. So it’s not that all of the advice given to you or cool exercise you found on YouTube aren’t working. It’s that you haven’t taken the opportunity to find out what is causing the irritation in the first place. Flutter kicks are a common exercise that people try to jump in not understanding that they are hard, like REALLY hard. So peel it back. You still get to work on getting a strong and good looking stomach BUT you don’t have to worry about your back going out because of it. That’s a win, am I right? We are what we repeatedly do. If you want your back or body to feel better you must feel your back or body perform better. What will you do this year to make sure that becomes your reality? Comment below and let’s make feeling good a habit!! If you want some help finding out WHY you are having the pain and learn how to keep it from coming back, shoot us a message. We got your back . ________ We help people with back back overcome fear and anxiety so they can stay physically active with their loved ones WITHOUT pain meds and surgeries. #pain #Fitnessjourney #fitness #workout #health #strong #training #healthylifestyle #lowbackexercises #lowbackrehab #lowbackpain #movement #move #growthmindset #recovery #backstretches #backworkouts #sportsmedicine #backprogram #injuryprevention #backpain #painfree #backexercises #discherniation #stenosis #sciatica #discdegeneration See more

Comment below what habits you have planned for 2021 Motivation is good and all but there is a catch. It comes and goes. It often relies on external drivers. Think about the times you have been motivated. You watch a YouTube clip of a motivational guru and you get an emotional rush of excitement. How long does it last? I mean if you’re lucky, it lasts all day. But normally the day kicks you in the gut enough to knock you off your enthusiastic high and pull you down to ...you all too familiar lows. You know that feeling. Overwhelmed, confused, frustrated. Listen, life is full of obstacles. If you aren’t ready for them they will piss you off. BUT if you are ready for them, they become an opportunity to learn. The only way to brace yourself for this world is to stay ready day-in and day-out. Consistency is the name of the game my friends and I hate to break it to you motivation is not consistent. If you want to be consistent the key is your habits. We are what we repeatedly do. If you want you back or body to feel better you must feel your back or body perform better. What will you do this year to make sure that becomes your reality? Comment below and let’s make feeling good a habit!! If you want some help finding out WHY you are having the pain and learn how to keep it from coming back, shoot us a message. We got your back . ________ We help people with back back overcome fear and anxiety so they can stay physically active with their loved ones WITHOUT pain meds and surgeries. #pain#Fitnessjourney#fitness#workout#health#strong#training#healthylifestyle#lowbackexercises#lowbackrehab #lowbackpain#movement#move#growthmindset#recovery#backstretches#backworkouts#sportsmedicine#backprogram#injuryprevention#backpain#painfree#backexercises #discherniation#stenosis#sciatica #discdegeneration See more

You DESERVE better! You deserve better than 5 minutes of not listening to you followed by solutions to not your problems and if the 24 visits of PT the insurances allows doesn’t work, now what?? Sadly, we hear this happen to SO many people. This can go a couple of different ways. If you have a good doc, they will try to understand why you are still in pain and fight the insurance to approve more visits. ... On the other hand, if you have a bad doc, they will just chalk it up as they tried and prescribe you some more pain meds and suggest injections or to go under the knife . Guys, this is kind of ridiculous. You would not accept this kind of service from your barber, your account, your hair dresser, shoot even your waiter. So what are we doing here? You absolutely deserve to have the piece of mind with a plan and the guidance to help you achieve your goal. The longer you wait the more out of shape you become, the more depressed/frustrated you become, the more you isolate yourself or stop doing things with friends because you are worried about your back. Don’t let it get to this point. You deserve to feel confident with your body again. We are here to help you!! If you want some help finding out WHY you are having the pain and learn how to keep it from coming back, shoot us a message. We got your back . We have personalized online programming options where we can get you feeling at the top of your game again! #pain#Fitnessjourney#fitness#workout#health#strong#training#healthylifestyle#lowbackexercises#lowbackrehab #lowbackpain#movement#move#growthmindset#recovery#backstretches#backworkouts#sportsmedicine#backprogram#injuryprevention#backpain#painfree#backexercises #discherniation#stenosis#sciatica #discdegeneration See more

You DON’T have a bad back. Here is why When you say things like I have a bad back/knee/shoulder you are giving up control. You are essentially surrendering to the unpredictable flare ups of pain you experience. Talk about a buzz kill. Yes genetics do play a part in low back pain, but it really is doesn’t play a huge role. Low back pain is super complex and you weren’t dealt a bad hand. Our bodies adapt and constantly change. Playing cards don’t. ... So stop using words that imply you were sold a lemon of a spine. Shifting your mindset from being a victim and blaming someone else to taking responsibility is numero uno (I’m so good at Spanish ) to getting better. So instead of using this self bashing and negative terminology try replacing it with things like: My back is a little sensitive today. I am learning how to overcome back pain. My back gives me troubles but it’s my responsibility to learn how to feel better. Comment below if you have any others you like to use! Depending upon your training level and experience you can do split squats, split squat jumps, squat jumps etc for the leg component. And for the plank you can add a push up. (These changes makes this DRASTICALLY harder). In the end, there is no wrong movements just levels of risk for your specific sensitivity, training experience, capabilities, etc. This gets complicated and getting some help/guidance is a smart move. Yes, injuries happen but you HEAL and you become stronger if you are willing to stick to a plan and put in the work. If you want some help finding out WHY you are having the pain and learn how to keep it from coming back, shoot us a message. We got your back . We have personalized online programming options where we can get you feeling at the top of your game again! #pain#Fitnessjourney#fitness#workout#health#strong#training#healthylifestyle#lowbackexercises#lowbackrehab #lowbackpain#movement#move#growthmindset#recovery#backstretches#backworkouts#sportsmedicine#backprogram#injuryprevention#backpain#painfree#backexercises #discherniation#stenosis#sciatica #discdegeneration See more

Burpees are stupid. Okay, maybe not for everyone. But do realize this movement is one, pretty damn advanced and two, it is risky for those who experience low back issues. Notice how I say risky and not wrong or bad for your back. Here is the thing, the transition from the squat to the high plank requires stellar core control, timing and strength. So yes this can be trained and once the movement has been learned and gradually introduced, the risk goes down.... BUT, since getting up and down from the ground rapidly is not really a thing that benefits any activity WHY?? I can’t really answer this so I literally never have anyone do them and when someone is in a class that has burpees I just break them up. A squat and a plank walk out. This greatly decreases the risk, especially in the group setting where feedback can be hard to come by. This is just one way you can break the movement up. Depending upon your training level and experience you can do split squats, split squat jumps, squat jumps etc for the leg component. And for the plank you can add a push up. (These changes makes this DRASTICALLY harder). In the end, there is no wrong movements just levels of risk for your specific sensitivity, training experience, capabilities, etc. This gets complicated and getting some help/guidance is a smart move. Yes, injuries happen but you HEAL and you become stronger if you are willing to stick to a plan and put in the work. If you want some help finding out WHY you are having the pain and learn how to keep it from coming back, shoot us a message. We got your back . We have personalized online programming options where we can get you feeling at the top of your game again! #pain #Fitnessjourney #fitness #workout #health #strong #training #healthylifestyle #lowbackexercises #lowbackrehab #lowbackpain #movement #move #growthmindset #recovery #backstretches #backworkouts #sportsmedicine #backprogram #injuryprevention #backpain #painfree #backexercises #discherniation #stenosis #sciatica #discdegeneration See more