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Biomechanics & Pain

"Aberrant biomechanics does not equate to pain."  We're all about assessing movement and making our patients better movers. However, movement and aberrant biomechanics does not necessarily equate to pain. And we’ll be the first to admit this. Pain is way more complex...

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It’s Not About Competition

It’s not about competition, it’s about collaboration. This is something we feel is very important in the rehab and strength training world. Strength coaches and personal trainers must collaborate with rehab and medical professionals. And vice versa! It works both...

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Training Workload

"If someone took 3x the recommended dosage of a medication and experienced side effects, the initial intervention would be to simply adjust the dosage. So why is it that when an athlete overdoses training workload and experiences side effects, we implement...

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Carries

Do you perform loaded carries of any sort? There are so many variations of carries that you can perform and they all have their each unique benefits. Front rack, farmers, suitcase, bottoms up, overhead carries, you name it. Carries, especially unilateral, are an...

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Spinal Flexion

OUR SPINES ARE MEANT TO MOVE! They're supposed to be able to move into flexion, extension, lateral flexion, and rotation. And a combination of those motions! Without the ability of our spine to move in these directions we'd be pretty stiff. We're not sure about you,...

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Balance

We had a request to make a post on balance and how to improve it. So we're honoring that request today. If you have something you want us to post about, drop a comment below or shoot us a message! There are a few things that need to be considered when it comes to...

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More Mobility Isn’t Always the Answer

More mobility isn't always the answer. This could be taken many ways, but we'll try to keep it short and to the point. If you have muscle or joint pain and jump to the conclusion that you just need more mobility, then you're doing your body a disservice. How did you...

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Rest & Pain

"In many cases, if the patient had the patient subjected themselves to the rest associated with the surgery, and skipped the surgery, the results would have been just as good." -Dr. Stuart McGill We find this to be so true! Sometimes rest is all you need to get to get...

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How Much Mobility Do You Need?

"Once you have enough range of motion and you can control it well, focus on building strength, capacity, and skill. Don't just focus on being more mobile." -Dr. Ryan DeBell Couldn't have said this better ourselves! Having normal joint range of motion is definitely...

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Treatment

"Sometimes the best treatment is not 'physical treatment,' but rather reassurance." Clinicians are often quick to treat patients physically with acute episodes of pain. The reality? The majority of these cases get better over the course of a few days/weeks. Sometimes...

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Pain

A note on pain. Many people, including clinicians think that when there is pain there is tissue damage. Or that there is muscular weakness. This is not necessarily true 100% of the time. You can be in pain and not have been injured. You can be in pain and have no...

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Medical Advice

"Don't ask social media for medical advice. Ask a medical professional." -Dewey Nielson This is a common theme we see day-in and day-out on the interwebs. Everyone wants free advice. And a lot of people on Instagram give away this advice as if they are 100% confident...

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Pelvic Floor: Leaking

ATTENTION ALL FEMALES! It is not normal to urinate or leak when sneezing, laughing, coughing, or exercising! "Leaking" is a very common issue that we hear as healthcare providers and strength coaches from our female clients and patients. However, common does not mean...

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Deadlifting Bad for Your Back?

Have you been told that deadlifting is bad for your back? If the person who told you this is your personal trainer, doctor, physical therapist, or chiropractor, then it's time to find a new one. Deadlifting is not back for the back However, it may be "bad" for your...

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Core Strengthening

There are so many ways to challenge your core strength other than sit-ups! Sit-ups aren't necessarily good or bad, but they may not be right for you. Dr. Jen had a patient the other day who had lower back pain for going on a year. This patient was doing a combination...

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Movement Options

"Instead of pointing out everything that is wrong, point out everything that is right." -Dr. Greg Lehman Our assessment isn't only about finding out what's wrong. It's also about finding everything that you're great at. Finding things that you're great at, as well as...

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Knees Past Toes

Have you ever been told your knees shouldn't go past your toes? Or have you said that to your clients/patients? Do you have any idea why that became one of the "Exercise Commandments" that we all must follow at all times? 1) Question everything you hear that is...

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Chiropractic vs Physical Therapy

Some patients schedule with one of us solely based on our license. While that’s totally fine, we wanted to make it clear that the way the two of us practice at Movement Upgraded is nearly identical. We believe the two professions should be the same profession. The...

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Lacrosse Ball Smashing

"Insanity is doing the same thing over and over again, yet expecting a different result." -Albert Einstein Are you constantly smashing your tissues with a lacrosse ball? Do you always find yourself rolling out your entire body with a foam roller? While there's...

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Training is a Pendulum

Don't swing too far to either side. Find a balance. Find what works for you, what you enjoy, and what makes your body feel awesome. It's that simple. There was a point in time that we thought biceps curls were dumb and old school. A time when we thought that olympic...

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Principle-Based Training

"The world of fitness is very confused, and what I attempt to do is bring principle based training. So when you understand the principles, the applications are many. And the applications are easy." -Pavel Tsatsouline If you understand the principles, the applications...

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Follow-Up Visits

What should you expect at your initial and follow-up visits with us at Movement Upgraded? 1) Expect one-on-one sessions! You will receive individual care from Dr. Jen or Dr. Ryan. 30-60 minutes for follow-ups, and 90 minutes initially. This is rare! Most physical...

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Core Training

Some coaches argue that core training isn't necessary. Their reasoning is often because heavy squats, deadlifts, and other compound lifts challenge the core enough. While these lifts definitely utilize the core and impose great demands on the musculature, we couldn't...

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Patient Education

We take pride in educating all of our patients. Or should we say, re-educating our patients?! So many patients come to us thinking that they're broken or doomed. They may be afraid of certain movements or exercises. They may think that deadlifting is bad for their...

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Stretching

Do you really need to stretch every day?! If you have a flexibility/mobility limitation, then stretching daily may be beneficial. But eventually you should normalize your joints' ranges of motion through this stretching. And once you have normalized those ranges, do...

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Initial Assessment

Our initial assessment is 90 minutes. It's a head to toe movement assessment that assesses every joint in your body. This includes how you're able to control your joints actively throughout all of their ranges of motion, as well as isolated joint assessments comparing...

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What’s the Best Exercise For…

"Ill-defined problems lead to ill-conceived solutions." -Dr. Michael Chivers What’s the best exercise for my lower back? What’s the best stretch for my shoulder? You will find hundreds of thousands of blog posts out there talking about the best exercises and stretches...

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Perfect Movement?

You don't need to have perfect movement or "perfect form" to be injury and pain-free. We're not saying do stupid shit, we're saying don't let something minor hold you back from lifting heavy shit. Yes, movement and form matter. Yes, there's always optimal. And yes, we...

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Functional Movement

What's functional about any movement if you don't have properly functioning joints? Sure, the Turkish Get-Up is a very functional exercise. But if you don't have adequate (insert joint here) functional mobility, it may not end well. This is true for every "functional"...

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Fear of Movement

"Fear of movement is a symtom of chronic pain." -Dr. Joe Gambino Are you afraid of doing a certain movement or exercise? If so, why? Does it hurt to do it? Did you hurt yourself the last time you did it so now you avoid it? Or is it something else? Did you know that...

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What is Pain?

Pain occurs when our brain perceives damage or threat of damage to our body. Pain is meant to be a motivator. Pain is supposed to warrant change or action to protect our body.  Yet, so many people ignore pain. Or they play pain off as a "discomfort" or "ache" or...

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Assessing Movement with Movement

"Coaches have a habit of asssessing movement...with movement." -Dewey Nielson Chiropractors and physical therapists are guilty of this as well. Assessing movement with movement only gives you part of the picture. If you only look at global movement, you may have an...

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What’s In A Name?

Why the name Movement Upgraded?! While we are definitely a chiropractic and physical therapy clinic, we didn't want to be bunched in with all the other local chiro and PT businesses. We didn't want to have those terms in our business name. We didn't want to be equated...

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Hip Pain & Squatting

Do you have pinching or pain in the front of your hip (or hips) when squatting? If so, you're not alone. This is a very common complaint we hear and see. And probably one of the most common dysfunctions clinicians treat with crossfitters. So why does this happen? It...

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Your Muscles Are Not Turned Off

Your muscles are not turned off! Common things we hear in the chiropractic/physical therapy field AND fitness field: Your glutes aren't "firing." Your glutes are "turned off." Your transverse abdominis is "turned off." Your lats are "inhibited" or "turned off." These...

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You Are Not Broken

"You are not broken. You just have opportunity." - Dr. Joe Lavacca Don't get down on yourself, you're not broken. Shit happens. Injuries are sort of a non-negotiable part of being a human. We'll all have experienced an injury or some sort of ache or pain at some point...

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Running & Knee Pain

We hear it often from runners. They don't have knee pain until they start running. Or the pain doesn't start until a certain point within their run. It's frustrating, we totally get it. But there's often simple solutions to the aggravating pain. What are they? 1. Make...

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Accessory Work

We're happy to see that the strength & conditioning/personal training professions have moved more towards "functional training" and movement-based training. But don't neglect your accessory work! Don't completely throw out "isolation exercises." There's a definite...

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Foam Rolling

Focus more on mobility work and less on rolling out and smashing "work." It's time to start focusing more on what's going to create long-term changes. Rolling out on a foam roller and smashing your tissues feels good. And it increases your range of motion. But there's...

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You Know More Than You Think

You know more than you think! "If more information was the answers, then we'd all be billionaires with perfect abs." - Derek Sivers Start applying what you currently know CONSISTENTLY. Once you become consistent with that, THEN start learning more. One of the biggest...

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Toes & Feet

How often do you go barefoot? Are you able to move your toes around individually on command? As humans who walk around on our feet all day, our feet and toes are kind of important. They need to be able to function well. With both motor control AND sensory input. Our...

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You Are Only Prepared For What You Prepare For

Holding yoga poses can make you flexible. It can increase your strength and improve your balance. It's also a great exercise for the mind and for relaxation. But do these poses transfer over into specific daily tasks or sport-specific tasks/movements? They don't. "You...

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Unilateral Training

Do you train unilaterally? Also known as single arm and single leg work? If not, you should think about adding it into your programming. There are several reasons why we should be doing it, but let's touch on two. 1) As dynamic humans, we are mostly on one leg...

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Sitting Isn’t Bad For You

SITTING IS NOT BAD FOR YOU Sitting isn't bad. Standing isn't bad. Not moving isn't bad. When it comes to movement and static positions, not many things are actually "bad" for us. Our bodies are BADASS. We're so much more resilient than we think. The problem occurs...

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Squatting & Knee Pain

There is a lot that goes on within the squat movement. Movement at the hips, knees, and ankles. Stabilization of the spine. Balance. The list goes on. The point? Why guess what the problem is? Your best solution is to get a thorough assessment. One that looks at not...

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What’s Holding You Back?

Are you in pain? Do you have nagging muscle/joint problems? What's holding you back from seeking treatment? Is it money? Not enough time? Your ego? Are you afraid? What's the reason? You don't have to live in pain. Living in pain isn't normal. Pain is literally a sign...

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Perfect Posture

There is no such thing as perfect posture. We have said it before, and we will say it again, posture is often viewed as a static position. We as humans, however, are dynamic. We shouldn't care about "perfect" static positions. Is there a perfect static position? Yes....

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Exercise & Play

Exercise needs to be fun! Not all of it of course, but you need to include things you enjoy. Why? Because working out/training/exercising is not just a temporary answer to losing weight or achieving whatever short-term goal you are after. It needs to be a lifelong...

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Improving Flexibility

What are you currently doing to improve your flexibility? 5-30 second stretches? Getting your joints manipulated/mobilized by a chiro or PT? Banded mobilizations because you saw a cool Instagram video and thought they were right for you? Passive stretching by a chiro,...

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Pull-Ups

Do you struggle with pull-ups? They are not an easy exercise, but dang they sure are great for your body. (If you are prepared for them.) There are many components to a pull-up, but there are 2 things that often get overlooked. We consider these "exercise...

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Exercise & Movement

Everything we do requires movement. Movement allows us to walk, run, cook, procreate, and communicate. Movement is even required at the cellular level. Without movement, we would cease to exist. Movement helps keep us healthy. A variety of diseases are actually...

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Make Shit Work Nice

Are you in pain? Do you have limited mobility or flexibility? Do you have achy, stiff, or sore joints or muscles? Even if you don't have any of this, you will still benefit from making your shit work nice. What does "making your shit work nice" mean? Simply put, it...

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Back to the Basics

Coaches, chiropractors, physical therapists, you name it, often get caught up in screens for "functional movements" and sport-specific movements. While this is great, it's not the only answer. One must realize that a screen is just that: a screen. A screen is not an...

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Movement & Pain

Do you have: Nagging lower back pain? Off and on shoulder problems? Knee pain with squatting and/or running? Joint pain of any kind? Or any other musculoskeletal problem? Have you been to a chiropractor, physical therapist, massage therapist, or acupuncturist, but...

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