Join us for🍵🍵🍵
Tea Time with Dr. Tolga!
Exploring those Bad Habits That Wreak Havoc on the Human Body!
Today, the fellas will be exploring that infamous wallet in the back pocket.
Habitually sitting with a wallet in the back pocket tends to lead to issues surrounding the hips and low back.
What’s the fix⁉️
✅STOP SITTING ON A WALLET🛑
✅Use a front pocket wallet ✅Carry wallet in jacket/coat
Check Dr. T out at
0 0just now
If you were watching our IG stories 6 weeks ago then you already know that I (Khaleef) threw out my back and was pretty much stuck in bed for two weeks and then was out of town for a while after that. I am still recovering but am back to work and church responsibilities. Swipe left to see how bad it was.
After being in bed for two weeks we traveled to another state to attend two conferences and visit Sherrian's parents to celebrate their anniversary.
It was a very painful and uncomfortable trip - we had a great time, but both suffered physically.
As you can see from the pictures, the first week of my injury was pretty much spent in bed. I got less steps that week than I typically do in a normal work day, and that's including a 5-mile walk before my back went out!! The next week was worse (and that included 2 trips to a doctor and taking a flight). I had to be pushed around in a wheelchair in both airports and barely made it through the flight.
I struggled through the first conference and had to leave a few times - if we weren't staying with friends it would have been nearly impossible to participate.
The next conference was much larger so it meant more walking and activity!
The first October week was a struggle because of the pain and exhaustion from traveling while hardly able to move. The only activity came from our many visits to various doctors!
Last week got a little bit better because I went back to work, but I still was not able to go on any walks and I had to wear a back brace for part of the time.
I'm in #physicaltherapy now and doing about 2 hours of stretching at home each day. In another post we'll tell you about Sherrian's injuries. 😢😑😑
Banded Lunges= Primer before Weighted Lunges for those who CAN’T FEEL their front GLUTES. If all you feel is Quadriceps with Lunges or have any back pain while doing them:
1️⃣ Try using a band which will turn on the entire front leg.
2️⃣ Transfer your bodyweight to the front leg. Slightly stack your torso over your front leg versus being upright to assist in weighting the leg.
3️⃣ Stand in a shorter Lunge position.
Band: @odofit_booty_bands (Non Slip design)
Lunges hit your Quads, Hamstrings and Glutes 🔥and are a Compound movement. Compound means using multiple joints and more than one muscle group.
Compound exercises increase overall strength and size far more effectively than single-joint, isolation exercises because they signal the production of large concentrations of testosterone and growth hormone. But don’t freak out 😝!
Some people are afraid of getting too big by doing compound lifts, but most people don't have to worry about that 🤗! Women, especially, DO NOT often possess enough of testosterone to accidentally build large, bulky muscles simply by following a full-body weightlifting routine.
But let me clarify: Single-joint exercises ARE NOT LESS important than compound movements—isolation exercises play an important role in fitness, especially for direct muscle focus and development.
I do BOTH. Yes! My programming involves Compound movements, Isolated movements, Mobility and Flexibility.
It’s just all about having the right recipe to get your body to respond and change!
Happy Wednesday everyone! Hope you are enjoying your week so far. Here are some of the different types of bad posture you may experience if you don’t watch for your posture:
1. Kyphosis- the most common condition where it results in forward rounding of our upper back region. This causes you to hunch over more and therefore slouch, which can cause stiffness and back pain.
2. Flat back-when the spine curve is lowered and becomes flat, which causes your spine to lean forward often and become imbalanced.
3. Swayback-when your posture exaggerates the spinal curve, causing it to to curve inward toward the lower and neck area. This also causes imbalance, discomfort, and affects our ability to move.
4. Forward neck- where your neck and head are leaned in a forward position. This causes us to experience neck pain and stiffness as well.
Neck strains can happen to anyone at anytime! 😢 🛌 Here are you suggestions for dealing with this uncomfortable condition:
1. Rest your neck from usual strenuous activities
2. Light massage therapy can relieve the tightness and ease the ache
3. Acupuncture helps improve the flow of energy to the afflicted area
4. Use a pillow with excellent support to reduce strain on your neck structure
Soar knees or ankles? Looking to give them full range of motion and stability? Or perhaps your just looking to step up your mobility game? Swipe to check out all my tips and tricks!
Spring 2007, the first time I dislocated my knee cap..little did I know it would bring me on a wonderful journey. For the 2 following years I dislocated the same knee 8 or 9 times( actually lost count) until the last time it popped out and stayed out with the bottom part of my leg hanging off to the side like a wet spaghetti noodle. I am blessed to have this experience because it brought me to where I am today. I used these types of exercises and movements to recover and build the connective strength in my knees and ankles to get full mobility and then some..
Are you currently working with an injury? Let me know in the comments below!
Remember to take your time with all of these exercises and if you struggle with one move to the next and come back to it later!
Share this to a friend who complains about knee and ankle pain or a friend who is looking for more mobility drills!
Great visual here from @pheasyque⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my "all time favorite". This is the first analogy that clicked in my head when I first learned how to do a proper deadlift. I really hope it’ll make sense to all of you. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Most people treat the deadlift like a “fishing pole”: -⠀⠀⠀⠀⠀⠀⠀⠀⠀
where the pole = back, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
the fisherman = legs,⠀⠀⠀⠀⠀⠀⠀⠀⠀
and the fish = the weight. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you try to pull the fish with the pole, most of the stress is placed on the pole itself, while the fisherman is basically glued to the ground. If you try to carch a heavy fish, the pole would bend until it’d break. That’s exactly how you develop lower back pain: you try to pull the bar with your back instead of using your legs, aka “doing the fishing pole deadlift”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ On the other hand think about the deadlift as a pulley, where:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ the pulley = the back, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
the man pulling the rope = your legs, -⠀⠀⠀⠀⠀⠀⠀⠀⠀
It becomes much safer. The pulley (your back) does NOT move: it’s blocked, it’s fixed. Sure it holds the weight up, but the load is carried and hooked to the rope, which is pulled by the hands (your legs). This serves as an analogy to explain that your back stays tight & firm, your hands are hooked to the weight, while the “pull” is done by your legs. If the weight would be too heavy, you’d end up not being able to “pull the rope”, without breaking it though! You rather not lift the weight than lift it with bad technique.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You need to push those feet through the ground to pull the weight up. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, which deadlift do you do? The “fishing pole deadlift” or the “pulley deadlift?” -⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥🔥🔥TAG a friend who needs to see this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Join us for a week long celebration of Halloween fun and giveaways.
🎃Schedule an appointment during the week to get your FREE goodie bag and for a chance to win the grand prize. -
👻Stop by Halloween day (No appointment needed) for Spooooooky treats/drinks and to see your favorite chiropractic staff in costume! -
🎃Wear a costume to your appointment for $10 off your visit!
👻for more details click link in bio!
Whether you're warming up or cooling down, Tiger Balm has a pain relieving product to suit you. Share your go-to in the comments below!💪 #TigerBalm #🐯Balm #WorksWhereItHurt
1 39an hour ago
Brain Based Coaching (aka Applied Neurological Approach)
➕Move your body more efficiently
➕Have more energy
✅Less nagging pain
➕Understand better movement connects to the 🧠
✅Solves so many problems beyond fitness
➕How to apply movement to when I’m not with you!
👊🏽This is not just personal training!
2 8an hour ago
🏈 It is a blessing to work on all kinds of people from kids all the way to professionals. Our man @_eliteathletes trains the best of the best athletes and heard about us so he had to come by and check us out 💯 appreciate you big dawg 🙏🏼
2 22an hour ago
Listen to Episode 3 and you will see how the science and art of the human body merge within the mind of Dr. Eric Goodman @docgoodman
1 12an hour ago
Hi folks!!! Ill be speaking and promoting the upcoming launch of my book Sunday in Bristol at the DoubleTree Hotel 42 Century Drive at the Wellness fair!! Ill be speaking for 30 minutes at noon about the content in my book to eliminate low back pain! I would love to see you there!
Adhesion can literally be a pain in the butt...and down the leg. By gluing down and irritating the sciatic nerve, adhesion is the most common cause of sciatica symptoms. It's also 100% fixable, with expert care.
Level 3 C.A.R.s, trying to get my shoulder joint to work a little more like a shoulder joint, trying to create movement at the deepest level of the capsule without making any compensations. Using the wall as a block and a tennis ball to create more tension, I’m taking my shoulder through its greatest active range of motion with an emphasis on rotation.
When the movement is active, ie my arm isn’t flaccid, I’m getting the greatest amount of neural drive that I can possibly self create. The rotational portion of the movement ensures that I engage and stimulate as many mechanoreceptors as possible. Mechanoreceptors are the tiny little things in your joints that record movement and pressure. When they are stimulated, they send information back to your brain, telling it where you are in space, keep this tissue alive, send it nourishment and hey this thing needs to be able to move!
Better quality information in leads to better quality information out. Meaning that if I feed my brain with information about my joints regularly, the information my brain is then able to send to my limbs when I do any kind of movement will be more controlled and require less energy to do so.
5 61an hour ago
In yoga today, we talked about tearing down the armor around our hearts in order to open up and allow for trauma, negativity, or bitterness to release. The method we used to start that opening was some specific breath work, and actively deciding to trust that our body could handle thoracic heart opening movements. And it struck me, as it often does, how intricately connected our physicality is to our mental state. And how quick we can shift our emotions through breathing and moving specifically. Whether you are a yogi or not, be aware that the state of your posture will affect your mentality and therefore affect those around you. And not only that, the state of you posture and physicality will affect the health and sustainability of you vital organs like the heart. So as the artist of your own body and health, what picture are you painting today? What does your masterpiece look like?
A regular massage can make life so much easier in terms with how you move and feel everyday. Some of my clients have been in pain for years living with it day in and day out but it doesn’t have to be that way. Once your at a maintenance level a massage once a month can keep you on top of your aches and pains and you’ll wonder why you didn’t do it sooner. I’m offering new clients 10% off their first treatment and if you recommend me you’ll get a discount on your next massage. #loveyourself#farnbrough#hampshire#backpain#aches#headaches#shinsplints#running#marathontraining#massage
1 6an hour ago
WOWNESS WEDNESDAY! The human brain is amazing in its abilities. Everything that we know about the brain is so, but everything that is so about the brain, we don’t yet know. The brain and the body have an inherent physiological ability to self regulate and heal. Structural chiropractic works to remove obstructions and create ideal conditions for your body to do what it already knows. How’s your aOS?
Rather than us telling you stories, here is Sadey's story into joining Proactive....
BTW, she is amazing! 😊
"I have signed up to many gyms over the years. Some more than once and have never stuck with it.
Finding Proactive gym was the best thing I did.
I do as many sessions as I can and love the way the trainers are always on hand to guide you through and encourage you.
I focus more now on health and fitness rather then what the scales say. I feel better physically but most of all mentally.
This time last year I was recovering from brain surgery and never thought for one minute I would be hitting a gym 6 times a week.
I feel stronger every week that passes. Sometimes it takes me a while to process information that my coaches are teaching me but they are always patient and tailor to my needs.
I absolutely love the people, the atmosphere. I feel stronger every week. It’s all about me taking my power back and the results are amazing.
Not only fitness but help with nutrition has been so helpful. I’ve always wanted to do this kind of training but would have never felt confident or safe doing it alone"
1 17an hour ago
Those of us from Oklahoma know that Oklahoma weather can be MOODY☔️🌪☃️💨❄️ 👊🏽 Learn how to combat dry skin caused by high to low temperature conditions and 💥knock💥it out!
7 13an hour ago
Popular Instagram Photos
8 1863:44 AM Oct 1, 2018
Does your back ache when you drive? Does it ache while you sit at work ? 🕵️📖🕵️
Health Hack by @your_fitcoach
Why does lower back pain occur? In simple terms..When in a sitting position and your lower back is in a rounded position the ligaments of your spine will be in a lengthened position.(demonstrated by picture on the right) When lengthened for two long PAIN SIGNALS will begin to fire towards the brain 💭
There are two solutions:
1: make a permanent change and consciously be aware of maintaining the curvature of your low back by engaging your core. Conscious will lead to subconcious ✨
2. Roll a towel(1 or 2) and place it behind your back to maintain the curvature of your lower back.
LET’S HELP YOU HELP YOURSELF ❤
Tag a friend who'd like this 👇
34 5452 days ago
✅Sciatica most often describes symptoms that originate from the low back (lumbar spine) and radiate down the back of the leg. In more mild cases, pain, numbness and/or tingling sensations may only travel to the buttock and back of the thigh. As neural irritation increases, pain may then pass the knee and radiate into the calf, shin and foot.
📌When working to improve symptoms associated with sciatica, exercise should have the primary goal of decreasing neural irritation. When neural symptoms improve pain will begin to leave the leg and move closer to the spine. This is referred to as the centralization phenomenon. On the flip side, if symptoms travel farther down the leg (peripheralization), then efforts should be made to identify activities that are worsening one’s state and modified appropriately.
👀Shown here are several exercises that are often helpful for decreasing neural sensitivity and encouraging centralization.
1️⃣Foam Rolling: rolling the glutes and hip rotators can help to decrease neural sensitivity due to the nerve’s path through this area.
2️⃣Knee to Chest: the single and double knee to chest positions can be very useful when looking to decrease back pain and nerve sensitivity. Hold each position for 20-30 seconds and repeat whenever they are needed.
3️⃣Prone Extension: the progression shown here can be very useful for encouraging centralization of neural symptoms. Start with the head on hands, move to elbows and then up to hands. Move to each new position when tolerable. Hold each position for 5-10 seconds and repeat. Symptoms in the leg should get better, if this technique is appropriate.
4️⃣Sciatic Mobilization: this nerve mobilization involves using ankle movements to alternate between positions of tension and slack on the sciatic nerve. Try 10-15 ankle movements and then relax.
Give these a try and let me know if you have any questions.
429 100673 days ago
Too much strength work + little flexibility work = Happy (but rather painful) Wednesday for meeeee 🤭 If you wake up with a sore back pop your sound on as I talk you through it 🔉😎 picking a few simple stretches from Get Bendy this morning 👏
Note: there are a million and one reasons for back pain - if you feel as though yours is due to tight muscles a gentle stretch can go a long way! I’m going to book in with my osteopath as well to help get things moving more smoothly ❤️
🌞 @yogipeaceclub sundial mat this morning 🌞
🍑Want a fit, sweet, sexy booty? Then you’ve got to work on it. .
🍑Ok first, let’s get one thing straight, your glutes, yeah, they’re always firing. Unless there is some neurological deficit, your glutes are always working. .
The glute test:
✅ Sit on a bench
✅ Place your arms out front of you ✅ Stand
🍑If you stood up, your glutes work. The end.
🍑Now, if you want to make sure they’re working symmetrically (and look super hot in tight jeans) then start doing unilateral glute specific work.
🍑The drawback of most unilateral glute work is that most of it doesn’t account for the need for external rotation and abduction at the hip itself. .
🍑When you remove that from the equation, you end up recruiting a ton of adductor complex and quad as well as paraspinals (during hip extension). .
🍑Here’s a three drill series that’s guaranteed to light up your glutes AND make you stronger and faster.
1️⃣ Banded Single Leg RDL
2️⃣ Banded Back Step Lunge
3️⃣ Monster Walk
🍑TAG SOMEONE TO DO THIS🍑
Want to learn how to biohack yourself? The SmashweRx system has been used all over the planet from professional athletes to soccer moms. Step into a pain free life at www.smashwerx.com, or just smash the link in our bio.
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