INFRASPINATUS
💪🏼 Don’t underestimate the power of the infraspinatus muscle! Infra doesn’t mean its inferior, rather that its location covers the infraspinous fossa of the scapula.
🔥This small muscle is an important part of the rotator cuff (supraspinatus, infraspinatus, subscapularis, and teres minor). It is the primary muscle that externally rotates the shoulder, and it assists with shoulder extension.
🌪Dysfunction of this muscle can cause shoulder pain and discomfort and can also reduce certain functional capabilities of the shoulder.
🌍Here are a few simple exercises to help strengthen this muscle and maintain its superior capabilities! 😊
☀️Banded External Rotation – hold a resistance band at 90 degrees across your belly button and rotate your arm out to the side of your body, keeping the elbow tucked in and the arm level. Come back to the middle and repeat for 8-10 reps on each arm.
☀️Side laying external rotation – lay on one side and prop up your upper body, leaning on your elbow so the shoulders are off the floor. Hold a dumbbell in your hand and rotate it up to the sky keeping the elbow tucked into the side. Then bring the dumbbell back down towards the floor. Repeat this for 8-10 reps on each arm
☀️Sleeper Stretch - lie on one side with your head supported and your arm resting on a firm and flat surface with the shoulder underneath you and your elbow bent at 90 degrees. Push the affected arm down towards the floor with the opposite arm and feel the stretch across the back of the affected shoulder and into the arm. Hold the stretch at the end range for as long as feels comfortable (20-30 seconds) moving in and out of the stretch a few times if uncomfortable. Repeat on both sides.
Music: Pixels
Musician: Jeff Kaale
THE COSSACK SQUAT 💪🏼
This exercise is a lateral single-leg variation of the squat that requires balance, mobility, and coordination to successfully perform.
The Cossack Squat is a deceptively challenging movement, even when no weight is involved!
☑️ This exercise targets the quads, hamstrings, glutes, and hip adductors, abs, and low back.
☑️ Excellent for testing and challenging hip, knee, and ankle joint mobility.
During this movement, the side you perform this on will be challenged by reaching full knee, hip, and ankle flexion, while the opposite leg’s hip adductors will be stretched.
When to stop 🛑
- You feel pain in any of the joints being tested.
If you’re having trouble 🤷
- Try performing the Cossack Squat while holding onto something for support. Hold the position at the bottom for 10-15 seconds before alternating and repeat as necessary. Progress to using a counter balance such as a DB or KB.
↗️ This squat variation is a great option for improving joint ROM, mobility, and building strength.
Music: Take it
Musician: LiQWYDp
New Year New Goals? Let Sandra, our Registered Dietitian, give you professional support to take your health and goals to the next level.
She offers:
🍏 evidence based medical nutrition therapy
🍉 individualized nutrition plans
🍇 education, information, and counselling to help you reach your goals
🍑 intuitive eating counselling
🍋 peri-natal care and nutrition
🍓 chronic disease management
AND MUCH MORE!
We love Sandra, and we know you will too. Book a discovery call today through the 🔗 in our profile.
Many extended benefit plans include registered dietitians, so take a look and book!
It’s the Holiday season! Which means our staffed hours are going to be a bit different in the next few weeks.
Treatment times may fall outside staffed hours, but rest assured that your appointment is still happening!
Functional Fridays will be taking a short vacation for a couple of weeks and we will be returning in the new year 💪🏼
Stay healthy and safe & have a wonderful holidays!
Getting in the 🎄Christmas spirit for Sponsor a Family hosted by @kcrcommunity !!
🪑Hip Flexors 💪🏼
Find your low back hurting after a long day sitting? You may have tight or shortened hip flexors!
Your hip flexors work to bring your knee towards your chest into hip flexion and also play a role in spine stabilization.
The primary muscles we will be addressing are the iliacus and psoas (iliopsoas). These muscles attach at the top of your femur to your lumbar vertebrae and pelvis, which when tight, can pull the pelvis into an anterior tilt - leading to low back pain, weakened glutes, and poor posture!
WHAT TO DO:
Use this hip flexor stretch to release your tight muscles and improve hip mobility!
HIP FLEXOR STRETCH
- Set up in a half-kneeling position, then shift hips forward and lean into the front leg. You should feel the stretch down front of the hip and maybe even into the quad of your bottom leg. Switch legs and stretch the other hip.
The stretch can be modified (made harder/more intense) with the couch stretch.
COUCH STRETCH
- Place the back foot up on a wall, couch, and/or chair to increase the angle and creating more tension on the hip flexors.
Start slow, stretching shouldn’t cause any intense pain but pushing through some mild discomfort is okay!
Another whole year with these wonderful people. It was amazing to see (almost) all of our wonderful practitioners in one place to celebrate! 💕
Thank you for hosting our Christmas Party!! @bnabrewing
In observance of Remembrance Day, we are closed on November 11th. Thank you to all who have and continue to serve our country.
🎉 WELCOME BACK SARA 🎊
What an exciting day! We are so happy to have Sara back 🥰
4 months was too long without you!
We are so excited to announce that our lovely Massage Therapist Sara is returning!
Sara will be starting with limited spots on Tuesday, Thursday, and Saturday. Due to her recovery from her knee injury she will be slowly returning to full time hours throughout the coming months!
If you want to book with Sara just follow the link in our profile.
With all the rain we’ve been having (and the impending snow), it can bring in a lot of mud, leaves, and debris. We really appreciate you taking the time to remove your shoes before you come into the clinic.
We appreciate you! 🥇
Just another day at the office for RMT Terry and Chase @k9basecamp
Massage Therapy Awareness week is coming up and what better way to bring a bit of awareness to these ROCKSTARS?!
We hope your Thanksgiving ticked off all the boxes! (although we hope you got some 💤)
Looking forward to seeing you all again ☺️
Functional Friday 💪 featuring the Hinge - aka. the Deadlift
This movement is essential to picking things up and putting them down. The hinge is the most fundamental, natural, and authentic way to move an object (which is why it’s important to do it right!)
The deadlift and hinge exercises are essential to strengthening your back, glutes, and legs, which are often weak from lots of daily sitting 🪑
❕ELEMENTS OF THE DEADLIFT❕
1️⃣ hinge at the hips combined with hip & knee flexion/extension.
2️⃣ feet shoulder width apart, feet flat and connected with the floor throughout the heel, mid foot, and toes.
3️⃣ set up with your legs parallel to the floor, brace your core and maintain a flat, neutral spine. Keep the weight or object as close to your body as possible, and extend your hips and legs simultaneously until you are standing up straight in full hip extension.
You should not feel like you are “pulling” with your back, but instead like you are driving the weight up using your hips (the hinge).
Key Exercises To Master the Hinge:
🟠 the Airplane: requires balance, but can be adapted with hands braced on the wall. This exercise is good for mobilizing the hips and creating stability throughout your core, hips, legs, and back. Essential for a good hinge! After one round of this you will feel it 😅
🟠the Hinge to Squat:
Practicing your full hinge (without lumbar/low-back flexion) is key to keeping your spine safe during these exercises, but is also a great way to warm up your hips and legs. This exercise can be incorporated into your every day warmup routine! Add increased resistance with a medicine ball for a greater challenge!
Happy Friday!
Do you like early morning treatments? Then we have something for you! Introducing our new Registered Massage Therapist Emily Bissonnette! She has recently joined the Momentum Health team to provide early morning massage times.
Emily is originally from Kamloops, BC, but moved to the Okanagan in 1997. Growing up and participating in competitive gymnastics exposed her to the importance of musculoskeletal health at an early age. This experience progressed into an interest in health and wellness. By 2011, she completed the 3000-hour massage therapy diploma from the Okanagan Valley College of Massage Therapy (located in Vernon, BC). After 5 years of practice, she went back to school again and completed a Bachelor of Health Sciences and Psychology. She has worked in multidisciplinary clinics, supervised Massage Therapy students, and conducted research. She wants to develop a treatment plan that is specifically tailored to your goals, capabilities, and present state. All ages and stages of life are welcome in her practice.
Call the clinic or take a look online to book with Emily at 7:00am, 8:15am, or 9:30am!
https://momentumkelowna.janeapp.com/#/staff_member/36
Welcome to our first Functional Friday!
🏋🏽 The Squat 🏋🏾♀️
The squat is a functional exercise that you use in every day life! You use it when you need to pick up objects off the floor or get on/off of a chair.
🧐 first, what is a Functional Exercise?
❕a type of exercise that trains the body for an activity that will be performed in daily tasks.
Training functional exercises will help you prepare your body to perform well in the gym and in every day life.
THE ELEMENTS OF A SQUAT
▫️ feet shoulder width apart or slightly wider
▫️ toes pointed outwards or straight ahead (comfort)
▫️knees tracking over toes, not collapsing inwards
▫️chest up, back straight (not rounded)
▫️squat as deeply as comfortable, above parallel is ok!
▫️stand up in a fluid motion with your knees and hips extending simultaneously.
▫️keep your weight evenly distributed through your feet (not on your toes or heels)
🟠 swipe left for a demonstration of the squat and again for a quick exercise to improve your hip, ankle, and thoracic spine mobility.
WORLDS GREATEST STRETCH
1️⃣ step forward into a deep lunge with your back leg almost fully extended. Place the opposite hand (to the foot in front) on the floor for support.
2️⃣ reach your other elbow towards the floor, hold for a few seconds before opening up and reaching for the ceiling, eyes following your hand.
3️⃣ repeat on each side 5x and incorporate into your warmup routine!
Tune in every Friday for more exercises, tips, and functional movements!
Happy Friday!
Employees who bike to work get the best parking spots!
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Patients who bike/walk to their chiropractic appointment get $5 off! 😉
🤔 Wondering what it's like to work with a dietitian?
It may seem a bit daunting at first because yes, it will be a bit more work than seeing an RMT.
When working with a dietitian, most of the work is done outside of the office, and your sessions are a time for you and your RD to re-group, set some goals, and for her to help you figure out a strategy that works for you.
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In-office sessions with dietitians can sometimes be a bit overwhelming, especially if there is a lot of new information to be learned. Sessions with dietitians also require an open relationship that is mutually respectful and trusting.
We encourage you to take time to have a discovery call and get to know the RD a bit more before starting to work with them. Talking about food and eating habits can be a very personal thing, it is important to have someone that you can open up to.
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Initial sessions are often longer and consist of a ton of personal information sharing - mostly about your health and current eating habits. During the initial session, you and your dietitian will collaborate to create some realistic goals related to your health and nutrition, and from there we strategize on how we will get you there. Don't worry - you won't be sent off on your own! Sandra likes to give her clients tons of support between sessions to make sure that they feel that we are in this together.
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Have any questions on what it might be like to work with Sandra or want to get to know her a bit better? Schedule a FREE discovery call in the link in our bio and have a chat!