Kinetic Recovery

Neck tightness at the base of the head can lead to tension headaches, neck fatigue, stiffness, and even issues with your jaw! If you’ve ever had manual therapy performed on your suboccipital muscles, or a chiropractic manipulation to your upper cervicals, you may have experienced relief from this neck tension. Between visits, this self release can help maintain your treatments longer, and help you reduce the symptoms. If you have a severe headache, experience dizziness, d...ouble vision, and nausea, please seek care and evaluation from your healthcare provider first. Take two tennis balls and wrap them together with white athletic tape. Alternatively, although less ideally, you can put them in a crew sock and tie a knot at the end to keep them together. Find the muscles on either side of your spine, just beneath your skull. Place the balls on these muscles. Avoid pressure on the bones. You may need to hold this in place with one hand. Lay down on a firm flat surface that is not slippery such as a yoga mat or carpeted flooring. Your mattress may be too soft to perform this. Rotate your head slightly to increase pressure of the tennis ball on your suboccipital muscles. When you find a region with tenderness hold pressure here for roughly 5 seconds or longer. Repeat this on the other side. Gauge your soreness on how frequently to perform this exercise. If you have too much sensitivity or inflammation, stop and consult with your healthcare provider. #kineticrecovery #itsaboutconnection #sandiego #sorrentovalley #lajolla #delmar #scrippsranch #carmelvalley #miramesa #miramar #neckpain #headaches #necktension #neckstiffness #myofascialrelease #fascia #chiropractic #sportscare #sportschiropractor #rehab #prehab #prevention #moveoftenmovewell #movementspecialist #selfcare #activereleasetechnique #foamroll

Am I allowed to (insert any normal daily activity)? Pain is powerful at conditioning behavior. If something hurts, people often avoid movements and activities that make it hurt. Or they chomp down a couple Tylenol’s, obtain a cortisone injection, and try to push through it, causing new body adaptations to occur, resulting in compensations in movement and posture. The question to be asking shouldn’t be am I allowed to... but rather how do I... Unless it’s a new injury or... trauma, most likely there are daily movement patterns that contribute to the chronic pain. Find better and new ways to move, don’t stop moving. #kineticrecovery #itsaboutconnection #sandiego #sportschiropractor #movementspecialist #chiropractic #kineticchain #rehab #prehab #activecare #sandiego #sorrentovalley #delmar #carmelvalley #miramar #miramesa #torreyhighlands #torreypines #goldentriangle #moveoftenmovewell #exerciseismedicine #wholebodyhealth See more

So you are a bridging master and you want to progress. Studies have shown there is greater glute activation with single leg exercise than with both legs. Remember that stronger glutes can help improve a more stable back. Because we are team #nobackpain To perform a single leg bridge, lay on your back with feet hip width apart. The glute you are hoping to fire will have the heel of the foot on the ground. The other leg can either be suspended straight, or bent at the hip and ...knee. You can hug the suspended leg, or have your arms on the ground for stability. Watch for: - going too fast (don’t let momentum take away your booty gains) - pelvic rotation (keep it even, Steven) - holding your breath (don’t. Exhale as your bring your hips toward the sky, inhale as your slowly lower back down) Give it a try! If you have trouble bridging without rotation through the pelvis, try attempting this against a wall for additional stability. #kineticrecovery #itsaboutconnection #chiropractic #chiropractor #sportschiropractor #activecare #rehab #theraband #correctiveexercise #corestability #glutes #gaintrain #sandiego #sorrentovalley #lajolla #delmar #miramesa #miramar #torreyhighlands #torreypines #goldentriangle #utc #sportscare #carmelvalley #movementspecialist #morethancracks

I’ve been using icy hot (tiger balm, salonpas, etc.) but nothing has changed and it still hurts. If we use something to mask discomfort, we aren’t addressing what caused our pain. We have been conditioned to believe when we feel pain, we should use something to eliminate discomfort right away. This could be Tylenol, ibuprofen, a heat pack, or an ointment. Does this mean pain medications or ointments are bad? No, everything has it’s place. But know that to expect change, you... must create a change. Find a healthcare provider who will take a step back, observe your movement patterns and truly assess what mechanics and habits may have lead you to pain. If we only go to what hurts, we can’t see the forest for the trees. Healthcare doesn’t have to be limited to symptom improvement. Function improvement matters more for long term wellness! #chiropractic #sportschiropractor #movementspecialist #kineticrecovery #itsaboutconnection #rehab #sportscare #backpain #neckpain #headaches #tmd #wholebodyhealth #prehab #prevention #assessmentfirst #changeisgood #behaviorchange #habitchange #sandiego #lajolla #delmar #torreyhighlands #goldentriangle #sorrentovalley #miramesa #miramar See more

Your core includes your abdominal muscles as well as the muscles that help stabilize your low back. If you have low back pain, try banded bridges to help activate your glutes and create more stability in your core. Start by laying on you back. Take an elastic band like #theraband and place this above your knees. Place your feet hip width apart. Make sure there is tension when your knees are at hip width apart or slightly wider. Have your hands flat beside you to create stabil...ity. As you push your knees out to create tension in the bands, push your heels into the floor as your bring your hips up toward the ceiling. Squeeze your #buttcheeks at the top. Aim to have your body make a straight line from your shoulders to your knees. Exhale as you bring your hips up, inhale as you lower back down toward the floor. Perform the exercise slowly with control. Start with 2 sets of 10-15, 2-3 days per week. If you have pain with this exercise, get checked out first before continuing. Questions? Send me a DM. #kineticrecovery #itsaboutconnection #chiropractic #chiropractor #lowbackpain #backpain #rehab #correctiveexercise #glutes #corestability #wholebodyhealth #sandiego #sorrentovalley #lajolla #delmar #miramar #miramesa #activecare #prehab #bridges

Without fail, any current and ex-athlete I have worked with says I’ve always worked through the pain. I had to. Certainly there can be a price for competition. But, when you’re sitting at your desk, how often do you ignore the fact that your neck feels tight, you feel a headache coming on, your back starts to ache, and so you pop a couple pain relievers and just keep chugging along? In American culture, we have been taught to ignore pain! This is your body’s way of telling ...you that there is something in your environment, patterns, movements, thoughts, nutrition, habits, that may be harmful. Listen to your body. Identify what patterns are contributing to pain. Make a change. #kineticrecovery #itsaboutconnection #chiropractic #sportscare #rehab #sportschiropractor #painisnotalwaysgain #wholebodywellness #mindfulness #bepresent #listentoyourbody #healthyliving #sandiego #sorrentovalley #lajolla #delmar #torreypines #miramar #miramesa See more

In our sitting society, we see overactive muscles in the front, and underactive muscles in the back. This imbalance can lead to a posturing we call excessive anterior pelvic tilt. This can be a contributor to low back pain. Posterior pelvic tilts is an exercise that can re-activate muscles that are under utilized. Let’s start by laying on your back. Bend both knees, and have your feet hip width apart. You can place a folded towel where the small of your back is. Push your ri...bs down, and feel your low back flatten the towel underneath. Exhale as you perform the depression. Inhale as your slowly release. Perform this exercise slow and controlled, hold the tension at the bottom for a slow 1 second count, and again slowly release. Try this for 2 sets of 15-20 repetitions daily. Next video will review additional exercises to add on. #kineticrecovery #itsaboutconnection #chiropractic #chiropractor #lowbackpain #backpain #rehab #correctiveexercise #glutes #corestability #wholebodyhealth #sandiego #sorrentovalley #lajolla #delmar #miramar #miramesa #activecare #prehab #pelvictilts #anteriorpelvictilt

Cleanliness is close to godliness. I am pretty sure this quote is about bathing, but since it is socially acceptable and encouraged to shower regularly, it’s important to point out health goes beyond germs. If you dream of your future self maintaining a healthy and active lifestyle not limited by pain and discomfort, self care extends past brushing your teeth. Staying conditioned means not neglecting the activity, stimulation, and movement your body regularly needs. Take ca...re of your hair, your mind, and your body. Research by the esteemed Spine journal states that chiropractic manipulation is not only helpful in the presence of pain, but is also an effective means to prevent future pain. Give your nerves, muscles and joints a regular pampering. Stay active, move often, move well, get adjusted. #sciencesaysso #kineticrecovery #chiropractic #sportscare #itsaboutconnection #sportscare #rehab #sandiego #sorrentovalley #lajolla #delmar #miramesa #miramar #healthisyourwealth #wholebodywellness #investinyourhealth #investinyourself #selfcare #chiropracticmanipulativetherapy #adjustments #honoryourbody #evidencebasedcare See more

The thoracic spine, or mid back has more stability than your neck and low back, partly thanks to your rib cage. That being said, if you lack movement in your mid-back, it can lead to compensations and issues elsewhere. Traditional healthcare anatomizes the body aka thinks that body issues are isolated. Would injuring your ankle, where your walk is altered, not translate up to your knee, hip, low back, etc? YOUR BODY PARTS ARE CONNECTED. Unless we look at the entirety how... the body moves well and not well, we are simply chasing pain. Check out this video for an easy introduction to improving motion in the mid back: https://youtu.be/nY38QNUxysE #chiropractic #kineticrecovery #itsaboutconnection #sportscare #wholebodywellness #rehab #activelifestyle #investinyourself #investinyourhealth #sandiego #lajolla #delmar #sorrentovalley #miramar #miramesa #chasesolutionsnotpain #activereleasetechnique #iastm See more

Research has shown chiropractic manipulation to be effective for reducing healthcare costs, providing another treatment option to surgery or injections, and reducing the need for medication... especially for neck and back pain. It is less commonly known that chiropractors can also treat areas of the body in addition to the spine, such as the conditions that can plague shoulders, elbows, wrists, hips, knees, ankles, and feet. There are solutions besides working through the pain. Get it checked out. #chiropractic #kineticrecovery #itsaboutconnection #sportschiropractic #rehab #activelifestyle #sandiego #sorrentovalley #lajolla #delmar #torreypines #miramar #miramesa #kearnymesa #healthyliving #takecontrol #wellnesslife #aliveandthrive #running #injuries #sportscare #tmd #tmj #headache

Kick off 2018 investing in your health and wellness! Locomotion Athletics is offering their 10 week #getinmotion Fitness Challenge starting this week! These coaches can provide the inspiration, knowledge, and programming you need to meet your 2018 fitness goals! I will be providing functional movement assessments as part of the fitness challenge to help you find the specific areas to focus on to improve your mechanics and reduce injury. Leave a comment or a message if you wa...nt more info on how to join up! Let's get after those #bootygains together! #kineticrecovery #itsaboutconnection #health #wellness #fitness #chiropractic #sportschiropractor #activereleasetechnique #strength #sportscare #rehab

I’ve had the honor to work closely with this team of talented coaches. As someone who has worked in the health and fitness industry for 15 years, I have seen a wide variety of fitness fads come and go. Darrick, James, and Anna are some of the most committed and knowledgeable trainers I have had the pleasure of knowing. If you’re looking for a personalized program beyond a fitness fad, I endorse them 100%. If you are a patient of mine, they have been generous to provide a discount if you would like to move your rehab into performance. At the very least, give their page a . They have some exciting stuff in store for the new year!