Poland Chiropractic Clinic LLC

01/31/2026

ɪɴɴᴇʀ ᴛʜɪɢʜ ᴍᴏʙɪʟɪᴛʏ ᴍᴀᴛᴛᴇʀꜱ ᴍᴏʀᴇ ᴛʜᴀɴ ʏᴏᴜ ᴛʜɪɴᴋ. 🧘🏼

We spend most of our day moving straight forward and backward.

The adductors live in a plane of motion we don’t train or stretch often — which is why they tend to feel tight, restricted, or reactive.

Here’s how each position targets that area 👇

1️⃣ Seated Straddle Stretch
- Encourages length through the adductors while reinforcing good posture.
- Keep knees and toes rotated upward, spine long, and hinge forward from the hips.
- Think heart toward the floor rather than rounding through the back.

2️⃣ Adductor Rock Back
- A dynamic stretch that loads the inner thigh while the hips move.
- Keep the foot squared forward and rock the hips back toward the heels, maintaining length in the spine.
- Great for teaching the adductors to lengthen under control.

3️⃣ Frog Pose
- Targets deeper adductor length while challenging hip positioning.
- Knees wide (within comfort), feet flexed, spine long.
- Press through the hands to sit the hips back deeper into the stretch without collapsing the low back.

Stretching the inner thighs can help support:
• Hip and pelvic mobility
• Squatting, lunging, and lateral movement
• Groin comfort and injury resilience
• Better movement control in less-used planes

Move slow. Stay intentional. Let the hips do the work.

01/30/2026

ᴇᴠᴇʀ ᴡᴏɴᴅᴇʀᴇᴅ ʜᴏᴡ ᴅʀʏ ɴᴇᴇᴅʟɪɴɢ ᴀᴄᴛᴜᴀʟʟʏ ᴡᴏʀᴋꜱ? 👇

Dry needling doesn’t just work on muscles — 𝙞𝙩 𝙖𝙡𝙨𝙤 𝙞𝙣𝙛𝙡𝙪𝙚𝙣𝙘𝙚𝙨 𝙩𝙝𝙚 𝙣𝙚𝙧𝙫𝙤𝙪𝙨 𝙖𝙣𝙙 𝙞𝙢𝙢𝙪𝙣𝙚 𝙨𝙮𝙨𝙩𝙚𝙢𝙨.

By mechanically stimulating dysfunctional tissue, dry needling can help:
• Normalize the local inflammatory response
• Increase local blood flow and tissue oxygenation
• Reduce concentrations of pain-related chemical mediators around irritated nerves
• Support the body’s natural healing processes

In simple terms:
When tissue has been irritated for too long, the immune response can remain up-regulated, slowing healing and keeping pain signals turned up. Dry needling helps down-regulate that sensitized response, allowing tissue to transition from a “protective” state into a repair and recovery phase.

This is why dry needling is often used alongside movement and chiropractic care — not to “fix” the body, but to 𝙘𝙧𝙚𝙖𝙩𝙚 𝙩𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙚𝙣𝙫𝙞𝙧𝙤𝙣𝙢𝙚𝙣𝙩 𝙛𝙤𝙧 𝙝𝙚𝙖𝙡𝙞𝙣𝙜 𝙩𝙤 𝙝𝙖𝙥𝙥𝙚𝙣 𝙢𝙤𝙧𝙚 𝙚𝙛𝙛𝙞𝙘𝙞𝙚𝙣𝙩𝙡𝙮.

Ready to give it a try?
Schedule with the link in our bio ✨

01/29/2026

ᴘɪꜱᴛᴏʟ ꜱQᴜᴀᴛ ᴘʀᴏɢʀᴇꜱꜱɪᴏɴꜱ 🏋🏻‍♀️

Single-leg training exposes side-to-side differences and builds joint control, balance, and confidence that carry over to real life.

The pistol squat, in particular, challenges:
• Hip and ankle mobility
• Knee control through deep range
• Strength and stability at end range
• Control during everyday tasks like sitting, standing, and stairs

Benefits of unilateral training:
• Addresses asymmetries from daily habits or prior injuries
• Improves hip and knee control during walking, stairs, and running
• Builds confidence loading one side at a time
• Reduces compensations that can contribute to pain flare-ups
• Carries over to real-life movement (because life is rarely symmetrical)

Movements like pistols aren’t rushed — they’re earned.

Instead of forcing full range, we build capacity in phases:

1️⃣ Eccentric 1-Leg Box Squat
2️⃣ Concentric 1-Leg Box Squat
3️⃣ Single-Leg Box Squat

⬇️ Repeat phases 1–3 at lower box heights

4️⃣ Band-Assisted Pistol
5️⃣ Pistol Squat

Control first. Depth earned. Strength follows.

polandchiro

01/28/2026

“ɪ ᴡᴀꜱ ᴡᴀɪᴛɪɴɢ ɪᴛ ᴏᴜᴛ ᴛᴏ ꜱᴇᴇ ɪꜰ ɪᴛ ɢᴏᴛ ʙᴇᴛᴛᴇʀ… ʙᴜᴛ ɪᴛ ʜᴀꜱɴ’ᴛ.” ⏱️

I hear this almost every week.

Pain doesn’t always disappear on its own — and when symptoms linger for weeks, the body often adapts by moving differently, not healing better.

Letting pain accumulate can lead to:
• Compensations and altered movement patterns
• Increased tissue sensitivity
• Slower healing timelines
• Secondary aches in areas that weren’t the original problem

Research supports early intervention for musculoskeletal pain. Addressing joint motion, soft tissue restrictions, and movement patterns sooner can:
• Speed up recovery
• Reduce the risk of symptoms becoming chronic
• Restore normal movement more efficiently
• Help you return to daily activity with confidence

Chiropractic care isn’t about chasing pain — it’s about supporting function while the body is still adaptable.

You don’t need to “wait until it’s bad enough.”

Early care often means less time in pain and a smoother recovery. ❤️‍🩹

01/27/2026

ᴀᴅᴅᴜᴄᴛᴏʀ ꜱᴛʀᴇɴɢᴛʜ ≠ ᴏᴘᴛɪᴏɴᴀʟ. 💪🏼

Your adductors do more than pull the legs together — they’re essential for hip stability, pelvic control, and knee health.

Strengthening them helps:
• Improve hip and pelvic stability
• Reduce groin and soft-tissue strain risk
• Support the knee during squats, lunges, running, and cutting
• Improve force transfer between the lower body and core

Copenhagen plank progressions:
1️⃣ Hand elevated (reduced load)
2️⃣ Forearm to floor
3️⃣ Hand to floor
4️⃣ Knee on bench — iso holds or bottom-leg squeezes
5️⃣ Ankle on bench — iso holds or bottom-leg squeezes

This matters if you:
✔️ Lift heavy
✔️ Run or sprint
✔️ Play field or court sports
✔️ Have a history of hip, groin, or knee pain
✔️ Want to move well long-term

Copenhagen plank progressions let us scale load appropriately and build strength without skipping steps.

Strong adductors support resilient movement. 🏃🏻‍♂️

01/23/2026

ɪ’ʟʟ ʟᴇᴛ ᴛʜᴇ ꜱɪɢɴ ꜱᴘᴇᴀᴋ ꜰᴏʀ ɪᴛꜱᴇʟꜰ...✨💛

01/12/2026

ʏᴏᴜ ᴡᴏɴ’ᴛ ʙᴇʟɪᴇᴠᴇ ᴡʜᴀᴛ ᴄᴏᴍᴇꜱ ᴏꜰꜰ ᴛʜᴇ ᴛᴀʙʟᴇ… 👀🧼

A clean slate for a new year.

Make 2026 the year you focus on you—your health, your recovery, your well-being.
Prioritizing yourself isn’t selfish. It’s essential 🤍

Link in bio to schedule your 2026 appointments.

01/06/2026

ɴᴇᴡ ʏᴇᴀʀ. ꜱᴀᴍᴇ ʙᴏᴅʏ — ᴊᴜꜱᴛ ᴀꜱᴋɪɴɢ ᴍᴏʀᴇ ᴏꜰ ɪᴛ. ✨

For a long time, I shied away from talking about maintenance chiropractic care.
But here’s the thing… we maintain everything else in our lives without a second thought.
• We service our cars
• We invest in coaching or fitness memberships
• We prioritize skincare, nutrition, and recovery
• We schedule regular physicals and dental cleanings

𝙎𝙤 𝙬𝙝𝙮 𝙞𝙨 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮 𝙖𝙣𝙮 𝙙𝙞𝙛𝙛𝙚𝙧𝙚𝙣𝙩?

Life demands a lot from you — workouts, long workdays, stress, travel, poor sleep, busy schedules. Chiropractic isn’t just about fixing pain when something goes wrong… it’s about supporting your body so it can keep showing up for everything you ask of it.

There is nothing wrong with pouring a little TLC into your body.
You only get one — don’t neglect it. 🤍

Let chiropractic support your goals this year — not just when you’re hurting, but as part of how you take care of yourself.

🔗 Link in bio to get started.

01/06/2026

12/30/2025

“ɪᴛ’ꜱ ʟɪᴋᴇ ᴛʜɪꜱ… ᴀɴᴅ ʟɪᴋᴇ ᴛʜᴀᴛ” 😉

From the outside it’s a cute little office—but inside, it’s movement, intention, and care that actually fits your life.

We assess how you move, treat with purpose, and focus on helping you feel better and stay active—not just for today, but for the long run.

If you’ve ever wondered what treatment here really looks like, this is your sign to incorporate chiropractic care into your wellness routine in 2026 👋✨

Link to get started is in our bio! 🔗