Do you even deadlift though 🧐
You probably do everyday and don’t even realize it! Every time you bend over to pick up something from the ground - hello deadlift!
This exercise can be a little scary, especially if you have or had low back pain. But if done with good form and proper progression it can be one of the best lifts you can do for yourself.
The deadlift is a great exercise as a full body movement. It allows you to work both upper and lower body plus your core. With the deadlift it is best to start with a lower comfortable weight and progress as you feel more comfortable/stronger.
For best position hinge forward at the hips with a slight bend in the knees. Lower the weight to the ground without rounding at the low back (this is what I’m checking for as I keep looking in the mirror 🤓). Brace core throughout entire lift. Then return to standing position.
The best part of a deadlift is that you can modify it. Try it single legged, staggered stance, with dumbbells or barbells! You have options - at the end of the day it needs to be comfortable so find the best option for you!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #iastm #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #lkn #lakenorman #mondaymotivation #deadlift #lowbackpain
❗️Reminder these are educational exercises, definitely consult a doctor before changing any exercise routines and if you have any discomfort performing these exercises❗️
Don’t huff and puff 😤
Meal planning is rough, but I have some tips to make it easier!
🍽 Leave yourself leftovers - that gives you a lunch or dinner the next day. You can’t go wrong with making a little extra.
🍽 Pay attention to what meal is the most difficult to plan. Then only focus on prepping for that meal. Once you get a handle on that then move to the next one!
🍽 Meal prep doesn’t have to happen on Sunday! If there is a better day during the week that works for you then carve out that time then.
BTW. This is Larry’s version of a temper tantrum when he doesn’t get his way - in this case we didn’t give him a piece of potato 🤣
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #iastm #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #lkn #lakenorman #mealprep #mealplanning
Working out with knee pain?
Doesn’t mean you can’t workout.
I have been having some off/on knee pain which lately gets worse with weighted knee flexion. So instead of using the machine for this work out I changed it up!
With this exercise I’m still activating my hamstrings and posterior chain without causing added stress to my knee - bonus 🎉
❗️Reminder these are educational exercises, definitely consult a doctor before changing any exercise routines and if you have any discomfort performing these exercises❗️
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman
Get those gains 🙌
Single legged exercises are beneficial by reducing imbalances and injuries.
These exercises isolate the right and left side muscles forcing you body to compensate for any weaknesses on one side of the body. The side to side exercises prevents the pelvis for being locked in one place. If your pelvis is able to have reciprocal motion less force moves into the low back preventing injuries here.
For the single leg step up place one foot on the bench or box. With good posture explode up by driving through your gluts and hips. Lower back down without taking your foot off the bench.
❗️Reminder these are educational exercises, definitely consult a doctor before changing any exercise routines and if you have any discomfort performing these exercises❗️
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #exercise #girlswholift
⬆️ Level up ⬆️
Single legged exercises allow for reduced body and muscle imbalances. When we increase the demand for balance we recruit more stabilizing muscles. These muscles are typically the muscles that protect your joints and typically activate most during reactive situations like changes in balance.
Progress your hip thrust to single legged. This exercise focuses on all glut muscles along with adductors, hamstrings and quads. Place shoulders on the bench and keep bottom of shoulder blades in contact with the bench through the whole movement. Raise you hips from the floor with one leg by squeezing gluts and push through your grounded foot. Keep core engaged.
❗️Reminder these are educational exercises, definitely consult a doctor before changing any exercise routines and if you have any discomfort performing these exercises❗️
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #exercise #girlswholift
🙌 who’s ready for a challenge 🙌
Lower body exercises use a lot of muscle mass and play a role in building the foundation of strength for the lower body. Double legged exercises like squats, deadlifts and hip thrusts are a great place to start, but you can take those exercises to another level by making them single legged versus double legged.
Double legged exercises typically only work one plane of movement that the body moves in (front to back). By taking these exercises into single legged positions you train the body in multiple planes including: front and back, side to side and rotational.
The first exercise to attempt is the split squat. Elevate the back leg on the bench, engage core and keep your chest tall. Find a balance position (keep your balance through the whole foot) with the front foot then lower until the front leg quad is about parallel with the ground keeping chest high. Remember to not put the back leg directly behind the front leg because this will make finding your balance hard.
The split squat targets quads, gluts, hamstrings, abdominals, spinal erectors and calves with the added challenge of balance.
❗️Reminder these are educational exercises, definitely consult a doctor before changing any exercise routines and if you have any discomfort performing these exercises❗️
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #exercise #girlswholift
Larry’s here for tip #8 🐶
He’s here to remind you to add in some green veggies during your meals over the holidays. Larry’s favourite is roasted brussel sprouts!
What’s your go to veg for your holiday meal?
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #holidayseason #12daysofchristmas
Creativity is key, part ✌🏼
If you’re like me, you are still gift shopping…
That means out walking around malls, and in and out of stores. So why not get some extra steps in by taking a second lap around the mall or skip that escalator and take the stairs.
You never know you may realize you forgot something!
Good luck to all my fellow procrastinators out there!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #holidayseason #12daysofchristmas
So you have a plan, but what if your day is too busy? Tip #2 is break up your workout times.
Schedule time in the morning for a 20 minute walk, run or bike ride. Then hit the gym later in the day for another 20 minutes or whatever you enjoy to move your body. This gives you flexibility while being able to still get a full session of exercise in - bonus!!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #holidayseason #12daysofchristmas
#givingtuesday
In the midst of the holiday season and all the shopping that typically revolves around it, why not take the opportunity to give back. Please consider donating to the more than worthy community program of Lake Norman Community Health Clinic.
You can donate any of the ways listed above, plus we invite you to write what you are thankful for and post it for all to see at the clinic when you do donate!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman #givingtuesday #holidayseason #seasonofgiving
ℍ𝕒𝕡𝕡𝕪 ℍ𝕒𝕝𝕝𝕠𝕨𝕖𝕖𝕟!
🎃have🧟a spooky🧛day👻
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman
🐾 so many sniffs 🐾
When it’s your birthday you get to pick whatever toy you want! (Swipe left for his choice, going to be fun cleaning that up 🤦🏻♀️)
We are so happy to have this sweet pup in our life and can’t imagine life without his craziness! Happy birthday Larry!
Also shout out to @three for letting him spend forever in the store picking out his toy and for his yummy cake! Highly suggest this place if you’re looking for something special for your pet.
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #selfcare #iastm #lkn #lakenorman
⚡️light speed edition⚡️
Family visits means treatments for everyone and getting all the tasks I have been procrastinating on done 😎
It was such a great visit after so long apart! Grateful we got to show them around our new home and community. Excited for the next time we get to see them. Here’s hoping, for their sake, I’ll have taken care of more chores by then!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #familytime #visitorsfromcanada
🚨 News alert 🚨
I do not do well with heights
But that didn’t stop me from trying. Yes, this was an easier climb then others but each time I made it higher and higher until I eventually reached the top 🙌🏼
It’s funny the signs life will throw you every now and then. I realized that their will always be mental blocks to achieving goals and making progress, but breaking down those goals into smaller pieces helped me reach a new level (yes this rock climbing post just got deep😜). All that to say don’t give up just because it’s scary! You have it in you to break down those walls and barriers to get to what you want!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #indoorrockclimbing #girlswhoclimb #mooresvillenc #cliffhangers #facefears #staypositive #reachyourgoals
That post-treatment feeling 🤗
*Please ignore the messy table*
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #manualtherapy #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #rescuedogsofinstagram
Here’s something that I haven’t done in a while!
Hockey will always been my first love! However there was a time as a player for 20 years that I needed a break, but knowing that I’ll be back on the ice this weekend has sparked my fire for the game all over again.
🤗 insert happy dance here 🤗
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #precisionnutrition #activereleasetechnique #graston #myofascialrelease #kinesiotape #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions #womenshockey #bodyarmourstategames #icehockey
⚡️light speed edition⚡️
Today was all about recovery and self care. After working on patients plus training sometimes I forget to take care of my own body.
So today I broke out the foam roller and worked on some mobility. You can even catch me making my 🤬 face a few times - I needed this more than I realized.
Recovery days are important and necessary. Your body will thank you later!
Why should you squat?
Do you pick your kids up from the floor?
Do you get up from sitting?
Do sit down to go to the bathroom?
If you answered yes to any of these then you are in squatting position. Think about getting up from sitting...
✔️your knees are flexed
✔️your hips are flexed
✔️and if your aren’t slumped your spine is neutral
👋🏼 Hello squat position 👋🏼
If your new to squatting the goblet squat is the perfect place to start.
Keep feet just outside of shoulder, hold the dumbbell vertically then squat as deep as you can. When you come back up remember to push through your heels. This type of squat is a natural squatting position were the weight is out front, allows for attention to form for more complex squats, and can prevent future injury when trying a different squat variation.
As always if you have questions feel free to DM me!
⚡️light speed edition⚡️
Hubby treatment day!
We are working on some neck, upper back and pec tightness along with some sinus and facial muscles.
Treatment included Active Release, trigger point therapy, cupping and an
adjustment 🙌🏼
He’s a pretty lucky guy eh?
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #healthytips #activereleasetechnique #graston #myofascialrelease #kinesiotape #rocktape #cupping #femalechiro #sportschiropractic #huntersvillenc #unitedsportsolutions
#couplegoals
He’s my forever accountability partner!
Having someone to keep you on track whether they are in the gym with you or you are each doing a workout on your own will set you up for success.
Working out with your partner can:
💖 increase your odds of achieving your goals
💖 reignite passion
💖 increase emotional bond
💖 create an opportunity to spend quality time together
💖 increase performance in the gym (hello competition!)
Do you workout with your significant other? If so what are some of your favourite things to do together?!
I do not own the rights to this music.
Music: Circuit
Musician: Jeff Kaale
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #healthytips #activereleasetechnique #graston #myofascialrelease #kinesiotape #rocktape #sportschiropractic #huntersvillenc #unitedsportsolutions #womenwholift #coupleswholifttogether
🔥 All about that warm up 🔥
Those 5-10 mins are crucial to let you get your best workout in and reduce your risk of injury.
Warmups are beneficial for many reasons:
☑️ Body temperature rises allowing for more oxygen to reach muscles
☑️ Improves and preps the joints range of motion
☑️ Gradually increases heart rate
☑️ Improves elasticity of muscles
I do not own the rights to this music.
Music: Possible
Musician: Jeff Kaale
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #healthytips #activereleasetechnique #graston #myofascialrelease #kinesiotape #rocktape #sportschiropractic #huntersvillenc #unitedsportsolutions #warmup #womenwholift #prep #injuryprevention #girlsgonestrong @unitedsportsolutions
Who’s your workout buddy?!
The hubby is mine! We do our best to keep each other accountable and motivated 🙌🏼
Tip #6 is find an accountability partner! If you know someone is waiting on you at the gym or online you are more likely to follow through.
Plus you can make it fun! Get a bet going that if you skip a session it’s $5, then donate the cash to a local charity. Or if you skip you better be pulling out that ugly sweater or Santa hat because you’ll be wearing it at the next session!
#dralexischiro #movebetterfeelbetter #chiropractor #wellness #health #nutritioncoach #healthytips #activereleasetechnique #graston #myofascialrelease #kinesiotape #rocktape #conyersga #atlanta #12daysofchristmas #countdown #christmas2020 #uglysweater #accountability #workoutbuddy
