The Inbox Blog
Keep up with the latest health and fitness tips and insights from inbox rehab.
5 Questions to Ask
This article was published by the ACA (American Chiropractic Association) in regard to information that you, the patient, needs to understand during the course of your musculoskeletal care. It is very enlightening that we do these things already in the office at InBox, by educating as much as we possible can about your injury. Without further ado, here we go: Do not obtain spinal imaging for patients with acute low-back pain during the six (6) weeks after onset in the absence of red flags. Do not perform repeat imaging to monitor patients’ progress. Avoid protracted use of passive or palliative… Read More.
What does recovery meant to you? Recovery seems so simple. “I’ll just take the day off.” How do you know if today is the best day to rest? What if it should have been tomorrow? Or worse, yesterday? The answer to the question, “What day(s) should I take as a recovery day?” can be answered in 2 ways. 1. Every day 2. Consistently That answer would have given you a C+ on a test as they are very vague. But C’s make degrees, right? Let me elaborate. 1. Every day: We need to recover every day to maintain proper progress… Read More.
Low Back Tightness? How to recover..
There’s been a lot of talk about the CrossFit open workout 17.1 in past 18 hours on how to PREPARE.. What’s the best game plan? How to strategize the movements standards? How to pace to make it all the way through the reps? When to rest? How to breathe? But what about the after? There’s not been much talk on the RECOVERY afterward. After you collect yourself, and retrieve your soul that you left in a pool of sweat by the dumbbell, what should you do to make sure the rest of your day and the next day(s) aren’t… Read More.
Tight Hamstrings Part 2: Neural Tension
After the original post of Tight Hamstrings, I got some great feedback and some questions regarding the topic. The question we have to ask ourselves, “Is the tightness that we feel coming from a truly SHORT muscle?” The answer to this question is: 1. multi-faceted 2. a hard one to nailed down in a black/white sense. However, most often, the answer is ‘No’. The muscle is not anatomically short. This video does a good job at explaining some other variables that can contribute to the sensation of tightness. High amounts of neural tension will facilitate the muscle to sub-maximally contract.… Read More.
Tight Hamstrings? Part 1
“Why are my hamstrings so tight?” is a frequent topic of conversation among people everywhere, clinic, running groups, local gyms, etc. Tightness in the hamstrings is very common in today’s society. Because of the increased amount of sitting, we are essentially smashing the groups of muscles together causing tension to build up into the fascia and common muscular connections. This tension hinders the muscle’s ability to contract and relax properly. Thus we have the feeling of “tight hamstrings” Like the peanut butter and jelly sandwich in the bottom of a 3rd grade lunch box; everything was smashed together. If the above scenario… Read More.
Can you move your pelvis like Elvis? If you can’t, you may not win any dance-offs, but you could set yourself up for lower back pain. Your hips are designed to be mobile. Your low back is designed to be stable. The skinny is that if your hips and pelvis don’t move like they are designed to, your low back will move more to pick up the slack. #1 problem for tight hips? Sitting. And we as a society sit…A LOT. So with the increased NY resolutions upon us, let’s set ourselves up for success for the New Year. The… Read More.
Front Squat Mojo
Do you have cringe when front squats are programmed? Do you suddenly start grabbing your wrists and rolling them in clockwise and counter-clockwise circles in and OCD pattern? The good news is that you’re not alone. Even more good news is the problem is more than likely not in your wrist. (Air fist pump). Let’s look at 3 big culprits. Lats Tricep Wrist flexors First, The biggest problem that I see in clinic with a #frontsquatproblem is an overactive latissimus dorsi (lat. for short). If the lats are overactive the ‘elbows up’ cue is nearly impossible the achieve. The muscle… Read More.