YouMove Chiropractic & Fitness

Ankle Issues - This week’s #SMS series focuses on Ankle discomfort. These three movements performed together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 3-5 slow & controlled circles clockwise/counterclockwise. 3. Strengthen - perform 15-20 reps focusing on the muscle tissue in the same line of ankle movement. Discontinue if you experience worsening pain. Ask away if you have any questions. This will not resolve all ankle issues, which is why getting the proper care for you is essential.

Exploring the Oblique’s - Here are 3 progressions for emphasizing oblique work and moving while resisting rotation. This is useful for leading into hip rotational work, also developing core strength. 1. Extend through the hips into an arms extended position and hold ... 2. Upper body still with band fixed to chest - move up/down through the hips 3. Extend through the hips, bend/straighten the arms while resisting rotation Ask away if you have any questions. Enjoy!

Ankle Issues - This week’s #SMS series focuses on Ankle discomfort. These three movements performed together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 3-5 slow & controlled circles clockwise/counterclockwise. 3. Strengthen - perform 15-20 reps focusing on the muscle tissue in the same line of ankle movement. Discontinue if you experience worsening pain. Ask away if you have any questions. This will not resolve all ankle issues, which is why getting the proper care for you is essential.

Most people’s job require sitting or staying in limited positions. Additionally, most people only move in limited ranges of motion when they workout, therefore creating no real need for other ranges. However, if you perform daily joint health movements as I usually post, you remind your nervous system to keep access to a wide spectrum of those joint range of motions. This is what creates healthy joints.

Exploring the Oblique’s - Here are 3 progressions for emphasizing oblique work and moving while resisting rotation. This is useful for leading into hip rotational work, also developing core strength. 1. Extend through the hips into an arms extended position and hold ... 2. Upper body still with band fixed to chest - move up/down through the hips 3. Extend through the hips, bend/straighten the arms while resisting rotation Ask away if you have any questions. Enjoy!

Shoulder Pain - This week’s #SMS series focuses on shoulder discomfort. These three movements performed together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 2-3 forward & backward rotations with control. 3. Strengthen - perform 3-10 reps with control and smooth movement. Discontinue if you experience worsening pain. Ask away if you have any questions. This will not resolve all shoulder issues, which is why getting the proper care for you is essential.

Quick fixes only do so much. Lasting results require effort and time. It’s your choice what you choose to value.

Landmine Push/Pull Duo - The first exercise focuses on a pushing movement followed with a pulling lift. Both are done single arm with multiple key areas of focus including shoulders, chest, back, and core.

Mid Back Issues - This week’s #SMS series focuses on mid back discomfort. These three movements performed together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 5-8 flexion/extension cycles with control, attempting to feel one vertebrae move at a time. 3. Strengthen - perform 1-3 cycles focusing on control and smooth movement. Discontinue if you experience worsening pain. Ask away if you have any questions. This will not resolve all mid back issues, which is why getting the proper care for you is essential.

When it comes to getting out of pain or working out, small adjustments in movement can go a long way. Don’t skimp out on the details. Book a movement analysis through the link above and find out how well #youmove

Foam Rolling One way to make foam rolling effective is to use it in an active way. This is helpful in creating glide between layers of tissue. In this clip, I target 3 areas that’s worth exploring on yourself if you believe you have some hip limitations. Ask away if you have any questions.

Wrist Issues - This week’s #SMS series focuses on wrist discomfort. These three movements performed together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 2-3 circles clockwise/counterclockwise 3. Strengthen - perform 15-20 reps focusing on the muscle tissue on the top of your forearm. Discontinue if you experience worsening pain. Ask away if you have any questions. This will not resolve all wrist issues, which is why getting the proper care for you is essential.

Very rarely is there a quick fix to eliminate long-standing pain or movement dysfunction. Some solid advice I could provide you with is this: 1. Make sure the joints in your body work how they’re supposed to. 2. Learn how to control and own the movements these joints are designed to perform.

Hip/Glute Bridges - Here are four progressions for the hip thrust/bridge to get some targeted work on the glutes, hamstrings, core, and all other tissue. ... 1. Static hold 2. Lifting hips up/down 3. Single leg static hold 4. Single leg w/ hips up/down

Knee Pain This week’s #SMS series focuses on knee discomfort. These three movements combined together will have a powerful effect. 1. Stretch - Recommended hold time of 2-3 minutes. ... 2. Mobilize - Aim for 10-15 reps. Careful as your hamstring might want to cramp. 3. Strengthen - keep your body still as you straighten the knee with control in both directions. Discontinue if you experience any worsening pain. Ask away if you have any questions.