Chiro Focus

15/12/2025

#2025

11/07/2025

14/06/2023

23/12/2021

Chiro focus would like to wish everyone a Merry Christmas and a Happy New Year. Stay safe and God bless. We will we see you in 2022

19/11/2021

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Standing Pike Stretch: Two Valuable Variations w/
Pike stretching is a great way not only to develop the hamstrings and calves mobility, but also to mantain a strong and flexible lower back.
The best way to progress is working on your strength at the end of the range of movement, so your body will “understand you actually really need that increased range of movement”, that makes your flexibility improve because body is a really remarkable thing, you use it, you need it, you don’t use it, you lose it. 🤷🏻‍♂️❌
Switch between active and passive stretching and you’ll soon see the results.
Remember: work smarter than harder.
Active stretching is great also in a warmup routine(you can add passive too, but remember to do it after more volume of the active one, for more safety)

10/09/2021

11/08/2021

If you wish to achieve results in the gym, lose weight, and gain muscle, it is important to do basic exercises. But we often do them wrong, harming our health and canceling out our efforts. Bright Side has developed some recommendations on how to train in the gym properly, effectively, and without r...

08/08/2021

Chiro Focus will remain OPEN!

04/08/2021

Posted • ❌Leg Press Mistake❌ w/
🙌I always preach a full range of motion when performing any exercise, but at times trying to push the range too much can lead to injury and puts yourself at risk
😖When performing the leg press I used to think it was all about going as low as possible even if that meant getting uncomfortable. By uncomfortable I mean raising your butt way off the pad to get a deeper stretch (❌as shown in the photo). Eventually after doing this workout after workout I hurt my lower back pretty bad
✅In reality, take the leg press as low as you can before your but starts to elevate off the pad. You will get the proper depth for sure and remain injury free, which is more important
💯Train smarter not harder. What I mean by that is over doing an exercise for a month to maybe get “more out of it” is not worth it in the long run when you then have to spend 2 months rehabbing an injury caused by simply acting carelessly
📝If an exercise feels uncomfortable or gives any sort of pain it could mean you are performing it incorrectly or just do not have the proper mobility. Another example of this would be forcing FULL depth squats (ATG) and experiencing some pain from the reps. Work with your current mobility and with ranges of motion and exercises that feel comfexercises

18/07/2021

06/07/2021

Posted • ✅SQUAT: [STABLE SQUAT]❌ TAG-SAVE-SHARE
In order to have the most mechanically sound squat, you need stability both at the knees AND feet.
What this means is that your knees should track over your toes regardless of stance if you want to produce an efficient amount of force in the most effective/ safest manner possible.
That being said, a cause of why your squat might be unstable and you're potentially being cut off your power/ strength is due "knee valgus" which can be caused by flat feet/ foot pronation resulting in internal rotation of the knee/ hip such as in the picture above and this can cause knee issues over time.
Other factors that can attribute to "Knee Valgus" that are fixable [ not genetic structure ] can be weak abductors relative to adductors and if that's the case you'll have strengthened them.
I know some of you will say "well, so and so knees buckle and they're a top level lifter". My thing with "knee valgus" is, was it controlled or was it NOT controlled? In the sense of active structures stabilizing the knee it or just passive structures working which can lead to an injury.
My advice would be to strengthen those imbalances, work on your foot's arch and lower the load if you need to so that you're able to get strong with the most efficient motor patterns for the sake of longevity in the game

15/06/2021

Posted • Deadlifts Are Crucial‼️ Ex*****on Is Everything by

One of the most common mistakes that I see people in the gym make is in their starting position. While it is important to keep a straight back with this exercise, don’t over think it!
This will actually ruin your form by overcompensating
❌By placing too much of an emphasis on the back, it is almost as if you are performing a goblet squat variation
✅Keep your back straight, but over the bar like in the picture on the right. Another key tip is to have that barbell as close to you as possible, so that it is barely grazing your shins on the way up (it is not uncommon to have bruised shins from this, so don’t freak out)
The last tip that i need to improve on myself is spine neutrality. As you can see, my neck is on a bit of a tilt, but it should be completely straight!