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bodmechanic

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Apr 23

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👀 AND BREATHING FOR A BETTER NECK AND BACK!
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A simple drill that you can add to your current neck and back rehab is calm but deep inhalation practice using a band for awareness in combo with eyes and head movements!
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This will most likely help with issues in extension of your neck and back or anywhere else! Calm and deep inhalation tend to use neck and back muscle to draw air in (secondary inhalation muscles) and breathing in this kind of way stimulates your brainstem that controls the muscle tone of you spinal muscles and posture.
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The use of eye movement in combo with head movements in the opposite directions is a stack to help with more extension since this works your equilibrium (vestibular system). The equilibrium is also responsible for anti-gravity muscle function. In this case, spinal extensors. So adding deep inhalation with resistance in combo with eyes and head movements as shown may give you some additional range and less discomfort!.
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This may not work for everyone but is worth a shot to try
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#backpain #neck pain #equilibrium #balance #necktightening #sciatica #brain #neuro #pain #muscles #vertigo #breathing #diaphragm

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bodmechanic

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Apr 19

Open

THE FEAR OF "TEXT NECK!"
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It's amazing how medical IG influencers just LOVE passing around this fear of "text neck." IT'S NOT A REAL THING!! Whats even more funny is the advice they give on holding your cell phone up at eye level to make sure your neck won't hurt! How ridiculous is that? Your shoulder will start getting tired in no time from holding the phone like that!
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What mostly concerns me when looking at cell phones for hours is just the loss of peripheral vision and the eye strain it may produce from the use of blue light and brightness! That can POSSIBLY lead to neck tension, but this is my assumption.
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So just relax. Your neck pain is very unlikely due to cell phone use!
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#textneck #text #cellphone #phone #ig #facebook #neckpain #necktension #bluelight #eyes #evidence

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bodmechanic

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Apr 18

Open

DIFFERENCE BETWEEN FLOSSING AND TENSIONING A NERVE!!
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I just can't anymore with these "rehab influencers"!! Showing the wrong execution of flossing a nerve while it's actually a TENSIONING sequence! There's a huge difference between the 2.
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Flossing requires 2 joints moving at the same time in order to SLIDE the nerve within the tissues that it runs through. For example, if I extend my leg with my foot up, that's about to tense the nerve but at the same time, I raise my head up to take the slack of from the neck specifically the spinal cord. Then, as I lower my leg down to take the slack off the nerve, I bring my head down at the same time to tense the spinal cord! Hence , it's called FLOSSING! moreover, you should NOT feel a stretch when flossing. This is a move that we give for those with actual sciatic nerve pain, especially if the pain is more than a 5/10 pain scale.
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When it comes to tensioning the nerve, only one joint moves (the knee, for example) where it tenses the nerve and then relaxes it. Here you are supposed to feel a light stretch and tensioning the sciatic nerve is used when I want to stimulate the nerve that helps "turn on" inhibited muscles such as the hamstrings, calf, glute and more! Tensioning is used when the pain is very minimal or no pain and seeks to improve its function and the muscles that it innevates.
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As you can see, flossing is used for certain instances while tensioning is for others, as long as we understand the difference in execution between both!
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I've had enough with this kind of misinformation!
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Your thoughts are below, please.
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#sciatica #legpain #lowbackpain #lowerback #pain #nerves #nerveflossing #stretch #calf #hamstring #glutes #brain #influencer #celebrity #misinformation

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bodmechanic

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Apr 17

Open

CRANIAL NERVES AND POST-OP ACL RECONSTRUCTION!!
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One of my graduate students of my mentorship program "NeuMove" showing the power cranial nerves (little nerves under the brain) and their effect on a post-op ACL patient.
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Cranial Nerves are located on the brainstem (most of them), and utilizing them have a great effect on muscle tone. The brainstem is responsible for posture and muscle tone, so by using Cranial Nerves, we can either give more juice to flexor muscle or extensor muscles depending on which cranial nerves we are using. This is stuff that we learned in school, but in theory, we just never learned how to apply them.
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Even though a post-op ACL is a clear orthopedic issue, neurology still plays a huge role in rehab.
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So very proud of my mentee @physiotherapy_polikastro for doing an awesome job!
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2 more seats left for enrollment of my NeuMove Mentorship program, so if interested, DM me "Mentorship" and let's talk!
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#acl #kneepain #knee #surgery #cranialnerves #neuroscience #neurology #biomechanics #brain #smell #massage #vision #eyes #breathing

585 20

bodmechanic

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Apr 15

Open

DO YOU BELIEVE THAT ANTERIOR PELVIC TILT IS A LEADING CAUSE TO LOWER BACK PAIN?
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Please comment and explain your reasoning below!

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bodmechanic

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Apr 15

Open

THE QL MUSCLE AND CHRONIC LOW BACK PAIN (LIVE)!
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Here is a Live is just recorded for those with Chronic Low back pain seeking how to utilize the QL muscle.
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The QL is one of the many muscles that tends to lose its efficiency with chronic low back pain. Through experience, learning to get that "mind-muscle" connection may be a key piece to restoring low back function and relieving from back pain. The trick here is to know if you need to actually stretch the muscle or if you need to fully contract it or both!
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Try fully contracting the QL just as shown here and then re-assess pain levels. If the pain is the same or worse (which I doubt it), then you can try stretching it, also shown here!
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It would be even more beneficial to use an isometric strap to create more force during these movements that often provide more relief than just doing plain body weight alone.
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Give this a shot, and I would love to know your feedback.
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#lowbackpain #sciatica #stiffness #tight #muscletightness #pain #lumbar #ql

416 24

bodmechanic

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Apr 12

Open

SHOULD WE STRETCH OR STRENGTHEN THE QL?
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Chronic Low Back Pain is not an easy fix! Muscles have become weaker, loss of mind-muscle connection of these muscles, other compensations occurring, and more!
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Experientially, stretching the QL muscle hasn't gotten me really far with my low back athletes! In fact, the opposite gave me better results, contracting the crap out of it using isometrics. This may sound counter-intuitive, but hey, I just go by what the literature says and experience.
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The QL is only ONE of the muscles that may need to contract hard enough to relieve tension of the low back. Comment QL below, and I'll put a short clip for you on how to feel it! However, if you're still suffering from back pain, DM me, and let's see what we can do!
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#lowbackpain #ql #muscles #pain #chroniclowbackpain #stretching #flexibility #tight #research #surgery #medicine #brain

601 149

bodmechanic

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Apr 10

Open

ARE SHOULDER TEARS REALLY THE SOURCE OF PAIN?
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Research tells us otherwise, and there is more research on the topic than the ones I mentioned.
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We can not fully blame whatever is shown under an MRI scan! That's because, now the we understand more about pain neuroscience, pain, and tissue damage, which do not necessarily go together. This is probably the hardest thing to pass by not only to those with shoulder problems but also to surgeons as well! An MRI is just a picture of your shoulder when it's not even moving! That's not enough date to determine the source of the pain. Movement assessment and your history of injuries have a greater chance of finding the source of pain more than an MRI can.
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MRI scans are incredibly useful diagnostic tools in medicine! I'm not demonizing their use whatsoever! I just can not fully rely on them when my athletes experience shoulder pain as the only diagnostic tool. For me, nothing is a greater diagnostic tool that MOVEMENT.
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#shoulderpain #shoulders #scapula #impingement #rotatorcuff #rotatorcuffrehab #tendinitis #mri #xray #diagnosis #baseball #tennis #research #mlb #nfl #nhl #rugby

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bodmechanic

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Apr 9

Open

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bodmechanic

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Apr 6

Open

NERVE ENTRAPMENTS AND TENNIS ELBOW!
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I list the 3 most common nerve entrapment sites that I tend to assess in my experience working with athletes who suffer from tennis elbow pain.
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Working with nerves, it is imperative to know any past injuries that may affect the function and the mobility of nerves along their course! In this case, the Radial nerve is my go-to nerve in addressing Tennis elbow.
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I've had athletes with elbow issues, but the source would be the neck! Or I would have pro lifters tell me they would usually feel elbow pain with arm workouts, and the source may be at the tricep area where the Radial Nerve can be easily palpated. This is why Tennis Elbow is not an easy fix, as we think! It can get very complex, especially if there is no structural issue present.
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I'd like to hope that this post gives movement professionals more options to explore when helping people with Tennis Elbow. There's always something that we tend to overlook that may be the key to elbow pain relief!
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#elbow #tenniselbow #lateralepicondylitis #triceps #neck #neckpain #forearm #arms #tendinitis #biceps #bicepcurls #tricepworkout #tennis

404 7

bodmechanic

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Apr 4

Open

LOW BACK/UPPER 🍑 PAIN?
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NOTE: Performing this drill may look easy, but it is a bit complicated and may not exactly work for everyone. It's still worth giving a shot
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Since my last post gaining so much attention, here is the actual way on how to mobilize the Cluneal Nerves if you suffer from that lower back and upper but pain, even outter hip pain.
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Execution:
● cross over the affected leg on the other
● keep your head down and your upper back fully rounded to keep the spinal cord at its lengthend position
● Lean forward from the lower back just enough until you feel a 3/10 tension/stretch in the hip and lower back area. DO NOT OVERSTRETCH this nerve, please!
● once you find that tension, focus on rotating FROM THE LOWER BACK toward the affected leg. So if the pain is on the leg leg, rotate the lower back to the left, and you should feel a slight increase in tension/stretch
● Oh and btw, I tend to use suction cups to those nerves, and they make a hell of a difference
● Try 1 set of 8 reps and re asses your pain level. If the pain is a lot less or gone, geat!! See if you can do this 2-3 times a day!
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If the pain is not resolved, then there may be another underlying issue that needs further assessment! In that case, shoot me a DM, and we can talk further on assisting you!
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#lowbackpain #nervepain #nerve #therapy #brain #pain #sij #sports #fitness #stretch #mobility #strength #physicaltherapy #chiropractor #medicine
#fitnessvideo #rehab #recovery

825 12

bodmechanic

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Mar 28

Open

AN OVERLOOKED NERVE FOR LOW BACK/🍑 PAIN!
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The Cluneal Nerves are way overlooked when addressing low back and glute pain! Yet they may ne the key nerves to mobilize in order to relieve this type of back pain!
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You may think it's "sciatica" just because the doctor diagnosed you that way, and if regular visits to your PT or chiropractor hasn't helped, these little nerves may be the cause! It saddens me how, in worst cases, people would go for surgery of a "disc herniation" and still find themselves in pain just as much as before the surgery!
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I will admit, simply mobilizing these nerves may not be enough! We may actually need to place suction cups in specific areas on the lower back to decompress entrapment sites of the cluneal nerves! Maybe some other tools need to be added in combo with this stretch such as electric stimulation, massage gun, heat/cold, etc. Everyone responds differently to mobilizing the cluneal nerves, so modifications may need to be made while stretching these nerves to see what works best for the individual!
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Comment "Nerve Stretch" below to show you one variation to this stretch, although if you don't experience full relief, shoot me a DM, and let's talk about it!
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#lowbackpain #pain #sij #chroniclowbackpain #surgery #nervepain #sciatica #numbness #glutes #glutepain

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