Light + Bone Chiropractic

10/20/2026

Added new 1.25 lb clubs from Wave Chi Hawaii to the rotation.

Started off with some super slow heart-shaped pattern in the frontal plane… progressing with three loads. Light club, my trusted 5 lb, then the 25 lb Mudgar.

The light club teaches the pattern. Also grateful for brain activation… Moving meditation… And Chi flow. The heavy club tests it. The 25 lb exposes every leak... ribs flaring, neck taking over, spine bending to cheat the range.

Heavy tools don’t build alignment. They reveal it.

Overhead reach feel pinched or compensated? Hit me up I’ll point you in the right direction.

10/19/2026

Adjustments for vitality.

T11….. T12….. L1.

The thoracolumbar junction.

It’s one of the best mimics of low back and hip pain I know.

Pain at the base of the spine?

Sometimes the problem is just a little higher.

I found this zone taking care of CrossFitters and Olympic weightlifters.

Pulling heavy weight off the floor….. this area blocks up….. and the low back pays for it.

One of my clinical secrets.

Now it’s yours.

Prone….. supine….. side posture.

Flexion or extension….. you have to read it right.

That’s the art. In this movie, I started out slightly lower than my final contact just so I could slide inferior to superior to land on the desired bone. It was exquisite.

If your body’s been trying to tell you something and nobody’s listening….. that’s what we do here.

Scarlett Bentley (Scarlett Bentley)….. powerhouse human. “So good”

10/16/2026

Every bone in the spine has a story.

C2 and C4… this is Lorenzo Lorenzo Diaz getting adjusted.

Let’s talk chiropractic for surfers…..

Prone. Neck in extension. That’s your paddle position.

C2 works with the atlas to give you rotation. Check your wave. Check your line.

C4 doesn’t move… you can’t extend your head and look up. Period.

C2 feeds the nerve supply that connects to your traps. The muscles that hold your head up and your shoulders back when you’re paddling.

C4 is the heart of the phrenic nerve….. the nerve that drives your diaphragm. Your breath. Your power.

Stuck here… and the whole paddle suffers.

Great adjustments. Clean. Specific. Prone.

Lorenzo teaches skating and surfing to all ages. If you want to tap into the beginner mindset… go check him out. Lorenzo Diaz

My skating days are behind me…..

But my 1986 Hosoi Hammerhead still hangs on the wall.

If your body’s been trying to tell you something and nobody’s listening….. that’s what we do here.

10/14/2026

Week 1 Mudgar Club Homework

Four sets of 27. That’s the math.
360 swing- downward direction.
108 each way. 216 total.

Steady spine, organized trunk, shoulder traveling the full circle.

First time ever doing this swing. 🔥

10/11/2026

Clubs. Lifting weights is great... but swinging them? Different animal 🔥

Just signed up for a six week Mudgar Club course. I’ll be tracking progress here so you can follow along.

Back in 2019, my brother from another mother Yahel Sharabi of Soul Pump Fitness taught me five different swings with the Indian clubs. Now I’m ready to take it to the next level and expand my movement vocabulary.

This is my current warm-up progression. Not the Mudgar progression, that comes next:

🖤 2 lb black clubs: wrist mobility, shoulder openers
💪 5 lb clubs: the first real swings
⚙️ 10 lb steel club: smaller, different arc... didn’t make the cut today
🔥 25 lb Mudgar club: the new one. Heavy.

Everybody waits for January 1 to start fresh. It’s cold. It’s dark. It takes way more willpower. Unless you’re in the southern hemisphere and then the opposite applies. Go crush it.

Fall and spring are the real launch windows. Energy is already moving. Use it.

Six weeks. Let’s go 🙏

10/11/2026

SCIATICA + CONSTIPATION + FEELING UNGROUNDED

THE OVERLOOKED ROOT: YOUR SACRUM

If you’re stuck with sciatica... sluggish digestion... and you just don’t feel connected to your core... you need to get this checked. Your low back and sacrum.

You’ve probably done the work. GI doctor. Fiber. Magnesium. Stretching. Core work. Maybe imaging or physical therapy. And you’re still wondering what’s next.

Here’s what often gets missed. Your sacrum is the foundation of your spine. It’s where your lumbar spine meets your pelvis.

The sciatic nerve roots exit right here (L4 to S3). And the nerves that supply your lower colon and pelvic floor come from the sacral segments (S2 to S4).

So when the lumbosacral junction or SI joints are stuck, restricted, or unstable... it can affect how that region moves, loads, and communicates. Nerve signaling. Pelvic floor tone. Core stability. Even how grounded you feel in your body.

Your symptoms may not be random. There may be a pattern.

Here’s a quick filter. Do you have:

🫣 A history of falls on your tailbone, wipeouts, car accidents, or sports injuries?
🫣 Long hours sitting?
🤩 Pregnancy or birth history?
☹️ Low back stiffness that flares with stress or sitting?
😫Sciatica that comes and goes, plus digestion that feels slow?

If that’s you, get your low back and sacrum evaluated. A chiropractor who looks at the whole structure, not just where it hurts.

📍 Light + Bone Chiropractic - Encinitas

10/10/2026

Still stiff….. still guarded….. still not right?

You’ve done the work… the imaging
Stretching. Strength. Massage. Yoga. Your medical doctor says nothing’s wrong.

Maybe nobody checked the architecture with motion Xrays coupled with a hands-on motion palpation. 🤷🏼‍♂️ Especially the upper neck … the anonymous call it the mouth of God, the cave of the soul, the center of life… where the skull meets the spine…..
one of the most neurologically dense junctions in the body.

When the structure is off, the system compensates.
Jaw. Shoulders. Hips. Sleep. Energy. Recovery. Performance.

Compensation isn’t random….. it’s a pattern.

A neck that’s always a little aching.
Relief that never lasts.

If that’s you….. get your spine checked. I got you.

In Encinitas? Come see us at Light + Bone Chiropractic - Encinitas .

10/09/2026

10/08/2026

New tool for longevity just landed... 🔥

The Mugar Club 10-12 kg (22-26 lbs) from Mudgar Club just arrived from India!

Heavy. Rotational. It loads the shoulders, upper back, and trunk through big ranges most people never touch. Your spine has to organize and stabilize under load while the shoulders move free.

First learned a handful of moves from my friend and movement teacher Yahel Sharabi of Soul Pump Fitness . Now I’m going deeper with new weight and a 15 video course.

They even engraved my name on it 🙏

Lifelong learner. Always.

10/07/2026

First, we got special lights for our front desk from Chroma . Why? Because I want the person serving our people to be energized, especially indoors. We do have great natural light, which is a plus. But the Chroma Sky Portal 2.1 was one of our early non-negotiables.

Next up was the rest of the office. First we had to establish the right temperature: about 2700 to 3000 Kelvin.

We got premium lights. But after about two months in the space, it didn’t feel right.

So we reinvested back into the practice. We’re about to replace them. Coming this Friday, so when you walk into our space on Monday... it’s a new game.

Circadian lights from The Healthy Home Shop : completely flicker-free, blue-light-free, shifting from clean daylight to a warm campfire glow.

Stay tuned.