First Principle Health

10/25/2025

Every patient deserves a systematic approach to get them from where they are to full functionality. Their plan needs to evolve as they improve.

10/06/2025

10/02/2025

Posture isn’t about willpower—it’s about balance. 🦴 Sitting trains your body to slouch, but with the right strength + mobility work, you can retrain it to stand tall and move well. As a chiropractor, I help patients fix posture at the root cause. 💪

09/25/2025

Tight tissues = sticky movement. 🚫
Glute med foam roll + angled child pose = smooth, free motion. ✅
Recover smart, move better.
Not medical advice!

09/23/2025

🟢 Level 0 – Reset & Mobilize (Low Back Edition)

In the Roadmap to Function and Fitness, recovery begins with calm, gentle movement. For the low back, this means reintroducing rhythmic motion to the spine and hip as well as stretching and self myofascial release that normalizes the force vectors on the structures
Goals:
🎯Reduce pain and swelling
🎯Restore comfortable range of motion
🎯Avoid myofascial adhesions from building up
🎯Prevent mal adaptive Compensatory Mechanisms to solidify

09/18/2025

Most patients I see in the clinic with tennis elbow (lateral epicondylitis) are too inflamed for heavy loading like kettlebell arm wrestling drills. At that stage, banded mobilization with movement is usually the best first step—it can reduce pain almost instantly, improve mobility, and create space for healing.

As symptoms calm down, strengthening becomes essential. While kettlebell arm wrestling looks cool (and has gone viral as a social media trend), it isn’t always the most practical option early on. Other resistance exercises allow for a greater range of motion and more gradual loading—making them more effective for long-term recovery. That said, kettlebell drills aren’t bad; they just need the right timing and context.

🔑 Key insight: start with banded mobilization for quick pain relief, then progress to strengthening exercises with larger ranges of motion. Add kettlebell arm wrestling later if it fits your program. Both pain reduction and progressive loading are vital for lasting results.

⚠️ Note: This is general information, not individualized medical advice. Always consult a healthcare provider for your specific situation.

09/17/2025

It depends!

Most patients I see in the clinic have chronic low back pain from long hours of sitting, often with SI joint pain or pinching in the lower back. For these cases, planks for back pain are usually the best option—building deep core stability, supporting the spine, and preventing flare-ups over time.

The cobra pose (McKenzie extension), however, is highly effective for herniated discs or sciatica, especially when pain radiates down the leg. Extensions can help centralize symptoms and relieve disc pressure, making cobra the go-to choice in those situations.

👉 The takeaway: cobra pose is excellent for disc injuries, but for most sitting-related chronic low back pain, planks are the long-term game changer.

⚠️ Note: This is general information, not individualized medical advice. Always consult a healthcare provider for your specific situation.

09/16/2025

Instability in your feet doesn’t stay in your feet—it creates wear and tear up the chain. Most knee and low back pain I see in the clinic is accompanied by poor foot mechanics and weak feet.

Neglect them, and small imbalances snowball into bigger issues over time. Train them now, and you’ll move with strength, balance, and confidence for years to come.

Start at the foundation—your future self will thank you. 💪✨

09/13/2025

Most lifters skip warm-ups… then wonder why their knees, hips, or back give out. 🚫
These 4 moves switch ON your legs & hips so you lift stronger, stay safer, and make real progress. 💪🔥

Save this for your next leg day ✅ and share it with that friend who jumps straight to the squat rack. 👀

👉 Follow @ for chiropractor-approved tips that keep you lifting for life.