Chiro X

Chiro X Mobile Fitness Trainer & Chiropractor

12/14/2025

⭐️⭐️ Sacroiliac Joint Pain ⭐️⭐️

✅ This post focuses on prehab ideas one can perform in relation to to Sacroiliac (SI)Joint Pain

🔪 SI Joint dysfunction is often characterized as a sharp/stabbing pain within the low back & is usually localized unilaterally (one-sided)

🔎 However, it can also radiate into the glute / back side of thigh and can result from diverse factors.

🦴 The SI joint connects the hip bone (ilium) to the sacrum.

🛑 One of its primary functions is to reduce the magnitude of force loads distributed from the lower extremities.

💎The SI joint also serves as a shock absorber for the spine and is responsible for transmitting forces between the upper and lower body.

💥 The SI joint is reinforced by strong ligaments; however, movement within this joint is minimal.

⚠️ Issues that may be responsible for pain within this joint may include: muscle imbalances, poor posture, ligamentous sprains, inefficient energy transfer between muscle subsystems, etc.

🔍 In relation to SIJ pain, I usually focus on strengthening all of the surrounding muscles while also addressing specific muscular subsystems.

📚 The Posterior Oblique Subsystem (POS) & Anterior Oblique Subsystem (AOS) both assist in transmitting forces across the SI joint.

📗 In relation to the POS, both the Gluteus Maximus and Latissimus Dorsi are connected through thoracolumbar fascia which connects to the sacrum - which then crosses the SIJ.

🔄 So when the contralateral Glute Max and Lat contract, they transmit a force through the thoracolumbar fascia that simultaneously stabilizes the SIJ.

🚶 This is demonstrated when one is walking.

♾ As a result, both the AOS and POS provide pelvic stability across the SI joint.

😳 Deficiency within the POS may even contribute to SIJ instability and low back pain as well.

💥 Programs that address hip / back mobility may also be beneficial in reducing this type of discomfort.

🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

08/20/2025

⭐️ ⭐️⭐️ Hamstring Activation ⭐️ ⭐️⭐️ ✅ This Post focuses on strengthening exercises for the hamstring complex. 🐖The hamstrings are a group of 4 muscles: Biceps Femoris -Long head, Biceps Femoris - Short head, Semimembranosus, & semitendinosus. ➡️ The main functions of the hamstrings include: knee flexion, hip extension, & tibial external/internal rotation. 💎 Eccentric hamstring exercises can be successfully implemented into most individuals training regiments. 💪This can also give an edge to athletes looking to improve in their respective fields of performance by improving power, explosiveness, and can help to reduce the risk of leg injuries - such as with hamstring strains. 🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

08/06/2025

⭐️⭐️⭐️ Hip Hinge ⭐️⭐️⭐️✅ This post focuses on exercises one can perform to improve their hip hinge.🔄 The hip hinge is an essential lifting pattern to learn & master in order to lift objects optimally - while also decreasing potential injury. 🔎 The hip hinge consists of maintaining a neutral spine throughout one’s overall range of motion within the spine & hips. 📏One cue to help maintain alignment is to imagine your head, neck, & spine as a straight rod going through your entire back. 🍑 Another cue to focus on is to drive your pant pockets backwards towards the wall behind you.🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

08/01/2025

⭐️ ⭐️ ⭐️ Rotator Cuff ⭐️ ⭐️ ⭐️ ✅ This post focuses on movements to help develop the rotator cuff➡️ The Rotator Cuff group consist of 4 muscles: infraspinatus, supraspinatus, subscapularis, & teres minor. 🔎 Teres minor & Infraspinatus = shoulder external rotation; Supraspinatus = Glenohumeral abduction; and Subscapularis = shoulder internal rotation. 💪However, training the rotator cuff muscles should be more than just simple banded movements; it should be challenging multidimensional strength through all planes of movement of the shoulder (Along with open & closed chain exercises). ⚠️ Posture (which results from one’s lifestyle & repetitive movements) can have a significant impact towards one’s overall shoulder health. ➡️ As a result, these videos focus on promoting strength & mobility while working through a full range of motion. ‼️ These videos may also be beneficial for any throwing sport athletes ⚾️🎾🏈🥎🏐 🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

08/01/2025

⭐️ ⭐️ Thoracic outlet syndrome ⭐️ ⭐️ ✅ This post focuses on thoracic outlet syndrome (TOS). ❗️TOS occurs due to the blood vessels or nerves within the thoracic outlet - space between the collarbone and 1st first rib - becoming compressed.💥 Symptoms can include pain, tingling, and /or weakness in the shoulder and arm - such as with raising an arm or even loss of grip strength. 🦴 This area is susceptible to compression due to the numerous anatomical components that reside within the area: Scalenes (anterior/ middle), clavicle, 1st rib, pec minor, brachial plexus, subclavian artery, and subclavian vein. ➡️ Causes of TOS may be diverse with Influential factors such as: Repetitive overhead movements & postural habits, traumatic injuries (i.e whiplash, car accident), cervical rib, abnormal scalenes, heavy loads on shoulder (i.e backpack), weight gain, lymh nodes/tumor, etc. There are 3 different types of TOS 1. Neurogenic 2. Venous 3. Arterial ⚡️ Neurogenic (95% of all TOS):- Numbness, tingling, burning in hand/fingers - Pain or weakness in the shoulder/arm - Peripheral Muscle waisting / atrophy 🔵 Venous (4-5% of all TOS)- Edema, - discoloration - swelling 🔴 Arterial (0-1% of all TOS) - Coldness, paleness - Peripheral weakness (i.e loss of hand/grip strength)🔎 Focal points that may be beneficial include: Nerve mobility, Neck mobility, thoracic mobility, posterior shoulder strengthening, Serratus anterior strengthening (for better scapula positioning / control), postural emphasis/changing positions often, pec mobility, etc.🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

07/27/2025

✅ This post focuses on exercises for the ankle dorsiflexors 🦵🏼 Specifically, the ankle dorsiflexors consist of: Anterior Tibialis, Extensor digitorum longus, extensor hallucis longus, & Peroneus tertius (in some cases). ⬆️ The dorsiflexor muscle group is responsible for concentrically lifting the foot upward toward the shin (against gravity) - which is known as dorsiflexion.🟩 Tibialis anterior is the main ankle dorsiflexor that is located on the front of the shin. It also assists the foot in inversion. 🚶‍♀️ These muscles are important for walking, running, and balance - they control foot clearance during the swing phase of gait and stabilize the ankle during landing. 🦶🏼 They originate on the tibia or fibula and insert on the foot’s bones via tendons. ⚡️ These muscles are Innervated by the deep peroneal nerve (L4-S1). 🔺These muscle groups can also be weakened by injury, nerve issues, or conditions like foot drop. 🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

07/27/2025

✅ This Post focuses on prehab exercises for plantar fasciitis. 💥Plantar Fasciitis is inflammation of the fibrous band on the bottom of the foot that connects the heel to the toes; however, this is becoming challenged/argued as more of a fasciopathy (due to lack of inflammation actually present)🌉 This fibrous connective band of tissue is similar to the suspension ropes on a bridge; it connects both regions of the foot while also providing support and gives the foot its natural arch. ⚠️ In many cases, plantar fasciitis is most intense at the bottom of the heel but can also extend into the arch. ➡️ Lack of Dorsiflexion, Tightness in the Calves, Excess Foot Pronation, limited big toe extension, & increased BMI have all been associated with the potential development of Plantar Fasciitis. ⚡️ Entrapment of the medial plantar nerve is another cause for plantar fasciae symptoms. 🦶 Strengthening the intrinsic foot muscles & arch of the foot can also be beneficial (i.e flexor digitorum brevis, posterior Tibialis). 🔵 Foam rolling the plantar fasciae with a ball may help stimulate blood flow within the area and temporarily decrease pain / discomfort. 🔎 Focusing on improving overall load tolerance within the plantar fasciae will be key for long term solution. 🍪This content is for educational purposes only and is not medical advice. If you have pain, discomfort, or medical conditions, consult a healthcare professional before attempting any exercises to see if they are appropriate for you.

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