Your feet and ass are connected. I know sounds like a wild idea😜 but, I'm guessing you already knew that. Anyhow, how to untuck your bum with just your feet:
Rock the weight out of your heels and into the ball of your foot.
Make sure your feet are parallel.
Duck feet = tucked bum.
3am rocking baby to 6pm dinner prep; stand with feet hip width distance and parallel and let the weight move from heels to balls of feet. You will feel a shift forward and your ass with move backward keeping your rib cage and pelvis in neutral, now diaphragmatically breathe yourself and your baby into a calm, relaxed state.
Diaphragmatic breathing is a baby whispering trick😜 oh and a pelvic floor must do💃
Diastasis Recti is the separation of the rectus abdominus muscle( our 6 pack muscle). Let me first state that this muscle is in fact two distinct muscles separated by a line of connective tissue called the linea alba. So, for all intensive purposes this muscle is technically already separated. The condition Diastasis Recti occurs when the normal separation becomes larger than it should. > 2.7cm or 2 finger widths.
This separation is found in:
- Postnatal populations
- People who overtrain their abdominals
- And others
In pregnancy it is normal, due to the growing uterus. In Peds it can be seen during the early months and then is gone.
Other clinical symptoms can present like:
- Back pain
- Pelvic floor dysfunction
- Uterine/bladder/rectal prolapse
- Stress incontinence
- Shoulder/neck pain
- Tension Headaches
- Hip/pelvic stability issues
To test if you have a DR is in this link
Once you confirm your DR, I want you to retest yourself an...
The feeling that you are spinning or the room is spinning. Vertigo is defined differently than Dizziness. Dizziness is described as feeling faint or off balance. Nausea can accompany both of these conditions. Both can be a sign of other more serious conditions that may require referral to a medical doctor or neurologist.
There are 2 types of dizziness and vertigo that a chiropractor can treat successfully, proper diagnosis is key (If you have been reading these blogs, I sound like a broken record about diagnosis, but it truly is the most important component of treatment). There are always zebra diagnoses to suss out, but in medicine we have a saying, “When you hear hooves think horses, not zebras” A zebra diagnosis will typically not respond to a horse treatment.
Benign Paradoxyl Position Vertigo (BPPV):
This is defined as vertigo (spinning) in short duration 30-60sec with a movement of the head or rolling over in bed. This type of vertigo is caused by c...
As a chiropractor, this is my jam! We diagnosis and treat this better than anyone else in the biz, blindfolded with 1 hand tied behind our back.
Sciatica is a general term used to describe pain, numbness, tingling or all the above into the glute and possibly down the leg. Sciatica is a descriptive word, but not a true diagnosis. The true diagnosis comes from a thorough history and physical exam. When pain that starts in the back and travels down into the glute, leg and especially if it crosses the knee, is probably not just a tight piriformis.
Sciatica can be either coming from the back or from the lateral rotators in the glute area with piriformis being the most common. Sciatica that starts in the glute area and travels to the back of the leg is typically referred to as piriformis syndrome. This is a pinched nerve at the sciatic nerve location.
Sciatica that starts initially as back pain then dissipates and turns into leg pain is referred to as radiculopathy. This i...
Posture develops within a baby’s first year of life. This means that most babies follow similar motor development patterns in the first year of life. One study suggested 70% of babies developed “normally” while 30% had central coordination disturbances. I hate the word normal and would prefer ideal. This gives us an opportunity to look for key milestones. Remember that there are variations of ideal. Not reaching a milestone in the expected timeframe is not a catastrophic occurrence. A child/adult’s tissues can learn to adapt under future new circumstances. These milestones when missed can be seen in movement patterns of adults. It is speculated that we may be able to relearn old missed motor patterns by using these milestones as an exercise framework. When working with infants – exercises don’t work, which is why changing the course of these milestones early may be a chance at decreasing risk of injury in the future. This idea is a new one in the movement world and has yet to have subs...
The rotator cuff is one of the most commonly injured muscle groups in the body. The glenohumeral joint or shoulder, as we know it, is the most unstable joint in the body. It is unstable because of the anatomic design and the amount of different types of movements it can perform.
There are 4 muscles that make up the rotator cuff and I refer to them as,
The 4 Horsemen:
All shoulder injuries are not just the rotator cuff. There are several injuries to the shoulder that I won’ discuss here to save time and stay focussed. Here is a very short list of others.
AC joint degenerative changes
The most common types of injuries to the rotator cuff are a strain/tear or tendinosis to one or more of the 4 Horsemen.
Most of us do not need a traumatic event to cause these types of injuries and repetitive daily activities are th...
Diastasis Recti is a condition, which occurs typically during pregnancy, whereby the connective tissue that holds the rectus abdominis together begins to seperate. This condition can also persist in males either congenitally or men that have a pendulous abdomen. I will speak mostly to this condition post-pregnancy, however, the treatment and solution are the same for both men and women. During pregnancy it is normal, however, post-pregnancy if it persists after several months and weeks it can be a sign of weakness in our core muscles.
The rectus abdominis is the most superficial layer of our abdominals; our 6 pack muscle. There are 3 other muscles that make up our abdominal group; the transerve abdominis- which is the deepest ab muscle and our internal and external obliques. These muscles work together with other muscles ie: diaphragm, pelvic floor and glutes to stabilize our back and hips during and after pregnancy.
This condition occurs due to excessive intra-abdominal pr...
It is a pain in the hip/groin area near the front of the hip instead of the back. It feels like a pinch or an ache and increasing in pain over time. It is associated with pinching pain in the hip with running, kicking, jumping, squatting and going upstairs. This is a tricky diagnosis to make, as there are plenty of other possible causes of this type of pain. Here are just a few other possibilities:
Femoral Acetabular Impingement
Tensor Fasciae Latae trigger point referral
L1 or L2 lumbar disc injury
This is why a physical exam and proper diagnosis is the key to treatment. Once the diagnosis is made the treatment can be straightforward.
Take rest for a limited period of time to help with pain management
Passive care via active release, laser therapy, etc
Begin stretching or rolling depending on the area’s sensitivity
Return normal range of motion through the above exercises and non-weighted exercises
Strengthen the muscle both concentrically and ec...