Dr. Brenda Mondragon, DC

Morning stretches

Final spinal and rhomboids

Rick Grimes Hip Action 😂

Keeping the core nimble

Lower legs and the low back connection

Stabilizing the calves can actually help the low back by improving overall posture and reducing strain on the lower back muscles. When the calves are strong and stable, they can support the body weight more effectively, which in turn can help maintain proper alignment of the spine. This alignment reduces the likelihood of excessive arching or rounding of the lower back, which are common causes of low back pain. So, exercises that target calf strength and stability can indirectly benefit the l...

Half Locust Pose

The Half Locust pose, also known as Ardha Shalabhasana, has various benefits. It strengthens the lower back muscles, tones the buttocks, and can help improve posture. This pose also engages the core muscles and can aid in relieving mild back pain. This also massages the abdominal organs. Regular practice of the Half Locust pose can contribute to increased strength and flexibility in the back and lower body. What I find hinders most people from performing this pose is restriction in the forea...

High-Five Your Spine!

Back bends are like the ultimate high-five to your spine, giving it that much-needed stretch and flexibility boost while making you feel like a superhero in the process!

I don't use filters here....don't even know how....

the other platforms.... well...still...I don't even know what they do over there 😂 here, it is just me

Almost to 3 mil subs on YouTube 😳

Using my roller!

Stretching and rolling your mid back helps the low back. Stretching and rolling your quad helps the knee. It’s difficult to think outside the box, but working on regions OTHER than what the focus is often works.

Take the time to relax.

Relaxation is crucial for our well-being, everyone! Taking time to unwind and destress is essential for both our mental and physical health. When we relax, our bodies have the chance to recharge, our minds can clear, and stress levels decrease. It helps improve focus, productivity, and overall mood. Engaging in relaxation techniques such as meditation, deep breathing, or simply taking a walk in nature can have significant benefits on our overall quality of life. So, remember to prioritize rel...

This - when I’m the only chiropractor around for miles.

Cracking your own back and neck is done at your own risk! Don’t blame the chiropractor when you come in and nothing pops as it should 🙄

Posing and being goofy between patients

Next time your doing your foam roller exercises....

...lift your pelvis in the air and see what happens 😌 This is another way to apply MORE pressure on the back as you stretch.

Hanging around after working on patients all day….coming up with a master plan 🦹‍♀️

There is some debate of whether or not to perform inversions.

When I first started inversion techniques (hanging upside down) about five years ago I felt like my head was going to pop off! I remember being able to hang upside down though when I was a kid for hours. So I wondered if it was something I could get used to again. Turns out I can! Little by little I can make it up to about 20 minutes now. People with high blood pressure or people at risk for aneurisms and headaches should be particularly careful. The pain relief from decompressing the spine b...

Right and wrong ways to use a roller 😆

People always ask what I would have been if not a chiropractor…

Most likely a yoga instructor or Tae Kwon Do Instructor

Just a reminder to streeeetch 💙

Outtake from Saturday's video

Editing a roller video for tomorrow.. here are some angles you won’t see 😅 I’ll post bloopers later

Shoulder and Pelvis Opening

Being able to stretch isn’t achieved through magic. Takes a lot of hard work 😓

No caption weekend!

Just some weekend encouragement to STRETCH!

Doing my best Cindy Crawford impression

There were a couple of questions of what do to if your heels don’t touch the ground in a squat. There are two major and one minor reason for this. You can rule them out by supporting each structure as you perform a squat. Reason one is tight Achilles tendons in the calves. Reason two is tight hip flexors believe it or not (see previous post on how to stretch those with a foam roller). Reason 3 is low back or pelvic instability which is best addressed by your chiropractor 😎 Happy Rolling!...

Muad'Dib

Squatting like Paul Atreides. Getting my heals to the ground is the most difficult part 😆 If the voice-over audio sounds strange it is because I recorded it on an ultra -sensitive microphone and I had to speak very quietly so as to not create static. I think I’m going to use a regular lapel mic or my phone mic next time 😅

Stretching before or after working out?

There is lot of information on whether to do long stretch holds on muscle groups before or after working out. If you want my opinion, and for what works best for my patients - work a muscle group actively first , stop and do your long stretches on that area, then move on to the next muscle group.

No caption. Happy Sunday!

People often believe flexibility of the low back is key to spinal health…

The low back (lumbar spine) is designed to be inherently flexible. This is why it is often said, “strengthen the core” which helps to stabilize it! However, L4/L5, L5/S1 are the MOST often herniated discs of the spine (including two in the lower neck). Why is this? Hello! Because it is abused! It moves too much which causes PAIN- the most often complaint in my practice! So why are most YOGA practitioners, dancers, weight trainers, etc telling everyone to bend at the waist??? 😞 If you w...

TFL Relaxation

Patients frequently present with complaints of IT band contraction or hip pain. An often neglected muscle is this one right here! The TFL is the superior, muscular portion of the IT band, north of the hip socket, than can quickly be relaxed to relieve hip and leg symptoms of tightness. The IT band is fascia, the hip is a cartilaginous ball and socket which both take much longer to heal, and and more difficult to rehab. Start with relaxing the TFL and see what happens!

The Crazy Ways I use my Roller 😂 Blooper Foam Roller Reel

Photo dump!

Several honorable mentions that almost never make the cut 😂

More ways to use the Mondragon roller!

Being careful not to cross any joints (ouch) work both the interior and superior aspects of the iliopsoas (major hip flexor). When I’m laying on my back, knee bent, this helps to stretch the opposite hip flexor while working on the glute.