Composite Rehab & Chiropractic

Composite Rehab & Chiropractic Promoting evidence-based musculoskeletal care. Educating and empowering you to a more resilient self.
- Joey Garrison, DC, Bsc Exercise and Movement Science

While there will always be variables that will be tough to truly "control" / understand and this may be a reductionist w...
08/03/2026

While there will always be variables that will be tough to truly "control" / understand and this may be a reductionist way of understanding pain I still do believe it can be quite helpful and ways to keep it simple for individuals.

The value here is understanding that pain does not always necessarily occur during workout sessions, and sometimes only following. It may feel currently unpredictable, but of course it is when you are doing something different every single session.

Finding strong anchors (controls) that are staples of your workout and mixing in a few novel exercises may help to isolate / identify adaptations or weak points that may help move individuals closer towards their goals.

07/30/2026

Maybe you don't have "weak glutes" / "tight hip flexors" / "weak core" maybe it's just the fact that you decided to go from doing 3 sets of squats to randomly hearing about German Volume Training and deciding to commit to doing 10 sets of 10 out of nowhere.

Congratulations, you've tripled your total work load... no wonder you might be in pain!

And maybe the easily accomplished banded exercises you have been given might have helped with your pain and you lucked out...but your pain probably decreased because you took out what you were already doing for something that doesn't stress you quite as much (you just effectively deloaded).

I'm all for helping to assess an individual's weak points or key performance indicators that they can work to improve to potentially make meaningful improvements, but there is a level of accountability at the individual level to make smarter choices about programming that are oftentimes low hanging fruit in comparison.

Individual came in with a pec major tendon tear and wanted some general guidance on how to proceed as they did not have ...
07/15/2026

Individual came in with a pec major tendon tear and wanted some general guidance on how to proceed as they did not have insurance & therefore both imaging & surgery were out of the picture.

The individual was educated on the different outcomes of the two options that could be going on (imaging would be the good standard as to differentiate between partial and full tears).

• Partial pec major tendon tears have pretty favorable outcomes and generally do not need surgical intervention.

• Full pec major tendon tears are generally understood to typically have a more favorable outcome with surgery versus conservative in peak torque and strength impairment in shoulder adduction. Though this is typically cited in studies with small sample sizes. More robust research is needed in the future to more strongly feel confident in saying that an individual could or could not get back to near 100% conservatively. (Always better when you can have a surgical consultation to discuss these things with a surgeon specifically).

Due to them having no pain, virtually full range of motion, and had already tried performing benchpress there were a few key things I have them to work on.

While they may have already performed a barbell benchpress with no weight, I wanted them to scale back by reducing the range of motion and pausing a few inches off their chest to avoid the stretched position. Secondly, was a landmine shoulder press simply to keep the arm & shoulder moving at full ranges of motion. Thirdly, was a cable resisted internal rotation exercise to work the pec major through more ROM in a 90 degree abducted position.

**IMAGE SHARED WITH PERMISSION

06/29/2026

As reflected on booking, this week will be a modified schedule due to a nasal surgery I will be having on Wednesday that I anticipate to be down for a few days. It has been an enduring past year (roughly) with poor sleep quality, recovery, and mental clarity. Thanks for everyone that has received care and advice through CRC to make this even possible.

Hoping to show up even better for you all on the other side of surgery! 💪🏻

Came for the pain relief 🙌🏻Stayed after realizing all the cool things you could do with your body 💪🏻This is the biggest ...
06/25/2026

Came for the pain relief 🙌🏻
Stayed after realizing all the cool things you could do with your body 💪🏻

This is the biggest distinction. CRC was created not just to give individuals temporary or short-lasting pain relief over and over again. It was always about going beyond that. It is about methodical exposure over time to movements / exercises to help you build capacity that lasts. A plan that builds confidence that it is safe and okay to move when done correctly. Care that actually moves you towards feeling ready to get back to whatever activity or demand you want to get back to doing!

Your comeback story is only a call, email, or text away! 😎

06/18/2026

Active people need active solutions 🙌🏻

You’ve heard the cue “shoulders down and back” and now that is all you do… the problem with this is that your shoulder has a high degree of freedom and range of motion that you are only confiding it to a small amount of. Think about how uncomfortable it would be if you clenched your first all day long. It would probably feel uncomfortable and tight over time.

The same is with your shoulder. So while “shoulders down and back” is a great cue in certain scenarios, it should not be the gym rule of thumb for ALL exercises and movements. Context matters. Your shoulder is meant to move, not be locked down constantly.

The landmine shoulder press can be a great way to add some movement variability to start to make the shoulder feel a little less tight and uncomfortable over time!

You have stretched nonstop to fix your tight hip flexor or shoulder but it has not helped move the needle for long term ...
06/04/2026

You have stretched nonstop to fix your tight hip flexor or shoulder but it has not helped move the needle for long term progress....because the muscle isn't actually "tight" or "shortened" in the sense that we think it is.

Rather than the muscle being physiologically "shortened", muscle tightness is a sensation that can be seen as a protective response from our nervous system to stabilize areas that need strengthening or exposure to a wider range of movement options.

An additional caveat (for active population) would be that if you find yourself always in the same positions (such as anterior pelvic tilt) this could lead to discomfort. Our movement strategies should broaden and should be strategically placed so that we are moving outside of the usual.

So while the stretching might help make it feel better in the short-term, it's time to build beyond this approach!

05/14/2026

TWO of my absolutely new favorite exercises that I have been incorporating with the landmine setup! They both have their use case scenarios - but what they both have in common is strategic set up to help bias and improve internal rotation of the hip.

If you want to move well - then all the more reason to find a clinician who practices what they preach & is constantly experimenting with movement!

Time is often a major consideration for individuals looking to consider changing health related behaviors and take that ...
04/30/2026

Time is often a major consideration for individuals looking to consider changing health related behaviors and take that step towards exercise. Some people may not even like exercise (although I would argue they may have just not found the right mode of exercise for them yet).

So what truly is the BARE MINIMUM that individuals have to commit to in order to still reap the benefits?

For strength
~1–2 hard sets per movement per week can see improvements for untrained
Currently recommended in trained individuals that performing above for 2-3x/wk
Heavy loads or near failure is key

For building muscle
~4–6 hard sets per muscle per week can produce growth
More volume = more growth, but not proportionally (diminishing returns)

Words matter. A lot.Call something “out of alignment” and suddenly people think they’re broken. Call it what it actually...
04/20/2026

Words matter. A lot.
Call something “out of alignment” and suddenly people think they’re broken. Call it what it actually is, and now we’re talking about a body that’s adaptable, responsive, and very much not falling apart every time you sit weird.

Because here’s the thing: you are not broken, and you don’t need fixing.
Your body isn’t a crooked picture frame waiting for someone to straighten it. It’s a living system that changes, adapts, and occasionally gets sensitive.

Despite what decades of catchy phrasing might suggest, adjustments are not about realigning bones.

If your spine were genuinely “out of place,” a quick thrust wouldn’t solve it. That’s not how anatomy works. Your joints are stabilized by ligaments, muscles, and discs that don’t just casually let things slip around and then politely snap back.

What adjustments actually do
🧠 They influence the nervous system
🔄 They can improve movement (temporarily)
📉 They help with short-term pain relief

When we tell people they’re “misaligned” or “out,” we:
Create fear around normal movement
Reinforce the idea that their body is fragile
Increase reliance on passive care

When we shift the language, we shift the outcome. No silly BS narratives that only hold you back around here 💪

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