Dr. Jason Won

Dr. Jason Won 🏆 I help high achievers, business owners, & executives get strong, mobile, and pain-free.
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Let's make this holiday season one to remember! 🎄I'll be giving important advice and strategies for keeping a healthy we...
12/12/2024

Let's make this holiday season one to remember! 🎄

I'll be giving important advice and strategies for keeping a healthy weight while yet indulging in all the holiday sweets.💪

Stay tuned for information that will enable you to feel your best and stay on course.

What’s one goal you have health wise leading into the holidays? Drop your answer in the comments below!

Legion has its biggest sale yet and it's ending soon!Use Code DOCTORJAY at legionathletics.com
11/30/2024

Legion has its biggest sale yet and it's ending soon!

Use Code DOCTORJAY at legionathletics.com

11/27/2024

Unpopular Opinion: An annual check up to your physical therapist for prevention of disability and pain should be just as routine as going to a dentist for prevention of cavities and tooth decay.

💦 [Home Leg Workout]💦__✔️ Save this leg workout if you're stuck at home or traveling! 📱__🗺 When you're out and about and...
11/26/2024

💦 [Home Leg Workout]💦
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✔️ Save this leg workout if you're stuck at home or traveling! 📱
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🗺 When you're out and about and traveling the world with no access to a gym, resistance bands are quite useful because they're portable and can add significant load to the working muscle.
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📍I brought these with me to Europe, with various bands that were tied and looped together for increased resistance, or left unlooped to add resistance across a wider range of motion.
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🔗The band can be applied around the legs or under the feet pending the type of exercise you're performing.
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🔧 When the bands are looped around the legs, you can progress by lowering the band towards the ankles or the feet. Lowering the band increases the moment arm on the hip which requires more force to move the bands.
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Hope you found these applicable to get your workout in without dumbbells and barbells!
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1️⃣ Single leg squat with 3 way hip raise. .
2️⃣Side Step 2 down 1 up Squat. .
3️⃣Reverse Lunge to knee thrust .
4️⃣Cossack Front Squat .
5️⃣Plank with hip extension.

[Trapbar Full Body Gains] 💪5️⃣Exercise! ➡️Save this workout and change your routine a bit!Without regards to context or ...
11/21/2024

[Trapbar Full Body Gains] 💪5️⃣Exercise! ➡️Save this workout and change your routine a bit!

Without regards to context or goals, various lifts become a hodge-podge of random movement.

Specificity to the demands of the desired task makes this full body workout make more sense.

You wouldn't necessarily have a boxer do many of these because they're never jabbing straight Overhead nor do they have to stoop that low in a squat for offensive or defensive tactics in the ring.

It may be more suitable to an offensive lineman who needs to push forcefully, squat deep and explode, push forcefully into the defense while taking a hit.

When there is context, we have purposeful strength and power development.

Here's the exercise list:
TrapBar.....
1️⃣Seated Overhead Press
2️⃣Shrugs
3️⃣Rear foot Elevated split squat
4️⃣Decline push-ups
5️⃣Rotation Planks
Guidelines:
🔷to work towards hypertrophy/strength, perform 3-4 sets of each exercise, 8 to 12 mod rep scheme.
🔶 If muscular endurance and tolerating long periods of activity is the goal, perform in a weight circuit fashion, finishing 1 set of each exercise consecutively for 12-15 reps then repeat the cycle 2-4 more times.
🙏 SHARE WITH A FRIEND WHO NEEDS THIS WORKOUT!
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🌟 Follow for optimizing your health, relieving pain, and making gains!

💪Wanting to try something new? Try my 12 week proven program to relieve chronic aches and fatigue. Fill out a form in my Instagram Bio to see if you qualify!

💥HIP PAIN REHAB💥Are you getting a hip pinching sensation when you squat?Having difficulty walking or going down the stai...
11/19/2024

💥HIP PAIN REHAB💥

Are you getting a hip pinching sensation when you squat?

Having difficulty walking or going down the stairs?

Or maybe feeling hip stiffness getting up from a chair after sitting a long time.

The facts are many of us sit way too often and for prolonged periods of time.

This is the downfall of our country, as majority of jobs require exactly that!

All that sitting can cause stiffness within the hip joint and cause muscular inhibition.

In lay terms, we are subjected to more hip joint stress when the muscles of the hip don't respond to loads such as squatting, going up and down stairs, and lifting weights.

So what's next for you?

Presented is a sample program or warm up to load the hip abductors on many fashions. The hip abductors are crucial for pelvic stability and definitely prevents the hip joint itself from incurring excess stress during functional tasks.

Ideally you'd like to perform all 4 for at least 10 reps. If you don't have a kettlebell, substitute for any weighted object in your office. Find an open wall to perform these, and make sure to maximize your time out of your chair by using these exercises often.

If any questions, throw them in the comments below!

Specifically, comment "Feeling Hip" for a bonus free guide to help with immediate pain relief!

⚡A healthy shoulder can't function without the scapula.⚡⭐17 is the amount of muscles that attach to each shoulder blade/...
11/18/2024

⚡A healthy shoulder can't function without the scapula.⚡
⭐17 is the amount of muscles that attach to each shoulder blade/scapula.

🔗 Each of those muscles attach to various areas of the body including the neck, shoulder, and thoracic spine.

📍 Without proper scapular stability, mobility, and positioning, the shoulder can undergo recurrent stress which is known as shoulder impingement.

🤔 This in turn may also lead to neck and upper back stiffness due to compensatory movement patterns and imbalance between various scapular muscles.

🧰While this post doesn't encompass all scapular exercises, these will often activate necessary scapular muscles for improved posture and shoulder mechanics!

1️⃣Scapular retraction, palms down (rhomboid biased)

2️⃣Scapular retraction with shoulder extension (rhomboid and some lat activation

3️⃣Scapular A's (we start to incorporate some post delt activation at greater degrees of abduction)

4️⃣ Scapular T's (less lat bias, further post delt activation)

5️⃣Scapular T's with external rotation is where we begin to recruit a few of our rotator cuff muscles for joint centration)

6️⃣Scapular Y's are known to significantly activate lower Trapezius one of our main scapular muscles for overhead mobility.

7️⃣Prone swimmers incorporate 1 to 6 all in one exercise.. Tread softly with this one. 🏊

🌞 Like and save for the future of your shoulder! ❓Comment below your thoughts on these exercises! Which ones are you using to improve shoulder health❓ . .

8 Exercises for Shoulder Stability 🎇Gotta start New Years with a KILLA workout and some knowledge bombs.Save these 8 exe...
11/17/2024

8 Exercises for Shoulder Stability 🎇

Gotta start New Years with a KILLA workout and some knowledge bombs.

Save these 8 exercises to up your shoulder game.

Many of us are aware that the shoulder joint is the most mobile joint in the body.

Some are NOT aware on the various ways to challenge the shoulder joint directly thru different loads, positions, speeds, and angles to prevent shoulder injuries or rehab FROM an injury.

Incorporate a few of these to complement heavier lifts such as OHP, bench, bb rows, jerks, or use them towards latter ends of training headed into seasonal sports.

If may questions 💭❓, please throw them down below and I'll get back to you!

Here's a running list of the exercises shown: 🔹Qped thoracic rotation
🔸KB Windmill
🔹TK Med Ball Slam
🔸CM MB Slam + Squat
🔹Decline KB Drag
🔸Modified Decline KB Drag
🔹Static Lunge LandMine Press
🔸Bent Fwd TRICEP rope Extension
⬇️⬇️⬇️

Comment below which exercise that you're going to cop and master 💪🏼

[Knee Pain Rehab]📍 I don't think that need rehab has to made complicated. For one emphasis on rehab, it's to progressive...
11/16/2024

[Knee Pain Rehab]

📍 I don't think that need rehab has to made complicated. For one emphasis on rehab, it's to progressively load the joint. A squat or any variation of it such as the 1⃣ Barbell Bulgarian Split Squat is a great way to create near unilateral loading. If Bulgarians are too hard, try a standard, goblet, or sumo squat instead which is equal stress on both legs.

📍 We can always address dorsiflexion or lack of. We need adequate dorsiflexion to enable the knee to be in good position for squatting. 2️⃣ Eccentric Seated Heel Raises gets you into a similar squat position and loads the ankle into dorsiflexion.

📍 Needless to say that if the knee joint is sensitive and can't tolerate bending or loaded knee flexion, a 3️⃣Stiff Legged Deadlift is great to emphasize working other muscle groups such as hamstrings quads, lumbar extensors, while decreasing stress at the knee joint relative to a squat. Demo'd is 405 x 3.

📍 When ready for it, 4⃣ Single Leg Squats with Band Resistance is great to challenge the hip knee and ankle in multiple planes. After leaving the gym, I felt the need to go the extra mile and do a couple more exercises.

🤔 If you found this helpful, 🎯 Tag 2 buddies who can use this info.

👫Follow and turn on post notifications 🔔 to never miss another post!

{BACK PAIN RELIEF}😌🚩Tag Your desk buddies who have neck shoulder and back pain... They'll need this one!!! Leave their i...
11/15/2024

{BACK PAIN RELIEF}😌
🚩Tag Your desk buddies who have neck shoulder and back pain... They'll need this one!!! Leave their ig handle in the comments below.
The thoracic spine has so many attachments to vital areas (I.e the neck, shoulder, scapula diaphragm, lumbar spine) that NOT working on thoracic Mobility is a huge disservice to your bodily health.
For posts on how to restore shoulder and cervical mobility, check my previous posts.
The following exercises provide unique uses for the foam roll. You can perform ALL these exercises but the roll assist in attaining more motion than what you're usually capable of. .
1️⃣Long Sitting Overhead Thoracic Extension
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2️⃣Half Kneeling Thoracic Rotation
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3️⃣Thoracic Sidebend Rollouts .
⚠️Incorporate these exercises before upper body workouts, after exercise as a cooldown, and after a long hard day at your 9 to 5.

🏋🏽 [Improve Low Back Pain and Be Confident In Your Movement]✔️🔥 80% of the world will experience low back pain some time...
11/14/2024

🏋🏽 [Improve Low Back Pain and Be Confident In Your Movement]✔️
🔥 80% of the world will experience low back pain some time in their life. The mechanisms of strain and injury are numerous, however, majority of the active population will benefit from an extension-oriented treatment approach, especially if it was an acute injury.
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🔥 Improved coordination and sequencing of lumbopelvic and hip musculature can help reduce pain and decrease threat and fear of certain provocative movements. Our body's are very resilient to stress, and any health professional who has deemed you "unstable" or "weak" are ones who need to understand that words can be harmful in the short and long term, and may even delay recovery.
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🔥 Last tidbit is if you're one of those who have continued to bend forward, child's pose, or reach for a pole and lean back...and have NOT gotten the permanent relief that you desire, repeated extension may be for you.
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📍 I highlight in order progressions to lumbar extension based on your tolerance. Start with the easiest version, and work up towards the harder progressions which are increased load on the lumbar spine.
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1. Prone on Elbows
2. Prone on hands/Cobra Pose
3. Quadruped to Lumbar Extension
4. Prone Hip Extension
5. Alternating Upper Lower Body Raise
6. Supermans (all 4 extremity raise)
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🌠 If you found this helpful ➡ 🎯Tag 2 of your friends who might also benefit from these exercises!
Appreciate all the support, yall!

💥Healthy Shoulders 💥__The emphasis for this post is working on external rotation. It's when the arm rotated out and away...
11/13/2024

💥Healthy Shoulders 💥
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The emphasis for this post is working on external rotation. It's when the arm rotated out and away from the body, also known as outward rotation
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We use this specific motion combined with other motions to get through tasks like throwing a ball, reaching for your seat belt, putting on a jacket, or scratching your back.
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With the diagnosis of shoulder impingement, this can sometimes be due to lack of external rotation range of motion. I won't discount other contributors such as lack of internal rotation, thoracic mobility, and others.
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Sticking point here is I've never had the best shoulder mobility, but with these exercises on a consistent basis, I'm feeling a hell of a lot better on day to day activities and upper body lifting days. Try these out!
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1. Supine DB assisted ER. Attempt couple sets of 8-10 holding the end range movement for a few seconds (vid was sped up a bit)
2. Dowel Assisted ER. Go for 1-2 sets of 5, holding stretch position for 5-10 seconds.
3. DB Resisted ER. Keep the elbow right on top of the knee, and sit up tall for proper scapular position.
Start off with 2-3 sets of 10-15.
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🤔Which one are you going to be using? Or which is your favorite shoulder mobility exercise?
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😁Tag Your buddies, and save this for future reference. . . . .

11/12/2024

✔️NECK AND HEADACHE RELIEF... 🎯 Tag 2 friends who absolutely need these exercises!.. Great movement options for those that:
- sit at the desk all day
- struggling with neck or back pain
- having tension headaches that may be stemming from neck stiffness or prolonged static postures
- in general, want to prevent future pains, have better mobility, and not live with chronic stiffness... 📙 2 in 10 people in the world have neck pain...
📙 Nearly 3 in 5 people in the United States sit at the desk for their entire shift...
Ergonomic revisions and standing desk frame will help to a degree, but without instilling movement into your life, they are to no avail...
Consider the options below as some of my favorite exercises to reduce pain and chronic stiffness:..
1️⃣Rhomboid release with lacrosse ball and alternating arm raise, relieves tension between shoulder blades and neck. Repeat 10 to 12 times each arm.
2️⃣Levator scapulae isometric loading, places light stress on your neck muscles for relief. Push your head up and out to the side against your hand. Repeat 5x on symptom side for 5-10 second holds.
3️⃣Quadruped lower trap Y's helps to develop posterior shoulder strength needed for decreasing tension in muscles closer to the neck. Repeat for 3-4 sets of 15 as tolerated.
4️⃣Prone swimmers strengthens the entire upper body posterior chain and the neck to give immediate relief in neck tension. This is tiresome so take breaks when needed and stop if you're noticing excess pain in neck. Repeat 5 cycles for 2 sets...
💯 With all these exercise options, always check your neck motion beforehand, then recheck your motion immediately after to promote independence with managing your own pain areas...
Which ones will will you use?

11/11/2024

🦵[Best Exercises For Sciatica]💥.
Sciatica is a form of pain, numbness/tingling, or tightness, that travels down the leg due to some source coming from the lumbar spine..
Realistically, there is no one-size-fits-all exercise (bummer...), but it is a combination of movements that creates relief to your sciatic symtoms..
Because sciatica may emanate from many sources within the body, understanding movements that centalize or peripheralize symptoms is very important..
Centralization👍🏼: when symptoms are decreasing in the lower extremities with a repeated movement. For example if bending backwards (lumbar extension) decreases the pain in your calf, and now the pain is localized to the thigh, symptoms are centralizing, and that is a good thing!.
Peripheralization 👎: when pain spreads away from the source with a repeated movement. eg if pain moves distally from the thigh down to the foot with bending forward, that is generally not a preferred movement..
As treatment, I may incorporate a centralizing movement every 1-2 hours for 10 reps, and have you temporarily avoid a movement or limited the amount of it to significantly decrease symptoms. Eventually, all movements of should be re-introduced to decrease the threat or fear of a peripheralizing motion..
The following are 8 exercises that can reduce pain and get you back to activities you love to do:
1️⃣lumbar cat cow
2️⃣quadruped to lumbar extension
3️⃣ quadruped rockback
4️⃣ dynamic psoas stretching with sidebend
5️⃣ Bridge with Psoas March
6️⃣ Hooklying Psoas Isometrics
7️⃣ Pelvic Tilt with Exhalation
8️⃣ 90-90 Lumbar Rotation ..
None of these reinvent the wheel, but all introduce some form of load to the lumbar spine through use of the psoas (attaching to every segment of the lumbar spine), diaphragm, lumbar extensors, and various pelvic muscles..
Hope this helps! 🤸‍♂️Get moving!
Comment below 👇🏼if you found this helpful or have any questions!

Public Service Announcement To All Aging Parents... 👇 START TODAY! 💪From your healthiest habit coach,Dr. Jason Won1:1 Co...
11/10/2024

Public Service Announcement To All Aging Parents... 👇

START TODAY! 💪

From your healthiest habit coach,
Dr. Jason Won

1:1 Coaching In Bio or send DM "Coaching"

The cost of you not working out today is the financial, familial, and functional cost that you'll pay in the future. Hos...
11/10/2024

The cost of you not working out today is the financial, familial, and functional cost that you'll pay in the future.

Hospital stays, heart medication, surgery...
Time spent watching your family from the sidelines...
Disablement, atrophy, and loss of one's dignity...

Stop making excuses and start your fitness journey over for the last time.

You owe that to your future self.

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