Shoulder MASH

We are so pleased to see all the feedback that the H.I.A.H. (Health in a Heartbeat) segments have been generating. Here at HPC, we know that going the extra mile makes all the difference, not only as a practice, but with the relationships we form with each patient. By enabling human communication and interaction to take place in ways that go beyond traditional face-to-face interactions, we hope to inspire and instill positive energy through these videos because inevitably, when bad things happen, HPC can help you stay on top of them and keep you moving.2 The last segment focused on low back, hip and knee type scenarios, where this segment is a bit more specific to the neck and shoulders.

“They are a large percentage of our total body weight and have a corresponding impact on our health. When all is in working order, muscles allow us to perform normal activities with ease. When our muscles harbor trigger points, we experience pain, stiffness and tension, physical limitation and loss of normal function. Factors commonly cited as predisposing to trigger point formation include, but are not limited to de-conditioning, poor posture, repetitive mechanical stress, mechanical imbalance (e.g. leg length inequality), joint disorders, non-restorative sleep and vitamin deficiencies” 1


Dr. Jared uses a lacrosse ball as an orb for a more “self-controlled” myofascial release (Technical Term = Self-Myofascial Release (SMR)) or “mashing.” When using light to moderate pressure, mashing helps to loosen the tissues in your neck and shoulders, driving blood flow and warmth into tissues that consistently get beat up, regardless of who you are.


If you’re training in the gym, you probably have experienced just how much those tight muscles can affect your movements, causing you to be more susceptible to injury—pay attention to and manage these tissues with the mashing technique, as it is highly effective in treating and preventing injuries.


Even with the everyday actions like sitting or driving in a car for long periods of time, our shoulders tend to roll forward, creating technological-posture. Use mashing to treat those tissues, drive blood flow and awareness, and to build on top of your posture.


In the next HEALTH IN A HEARTBEAT, we will link this segment with a new Connection Session where we will go over stretching and exercise techniques that you can incorporate into your routine.

In the meantime, KEEP ON MASHIN’, KEEP ON MOVIN’

00:00 – HEALTH IN A HEARTBEAT—”Shoulder MASH” / 00:06 – Develop & Maintain Physician-Patient Relationship to Keep You Moving / 00:45 – Dr. J Demonstrates Shoulder MASH w/ Lacrosse Ball / 01:40 – EVERYONE Can Benefit from Mashing / 02:17 – Next on H.I.A.H—Connection Session—Posture Building Stretch & Exercise Techniques / 02:26 – KEEP ON MASHIN’, KEEP ON MOVIN’


Myofascial Therapy. (2018). In National Association of Myofascial Trigger Point Therapists. Retrieved from

Nikiphorou, E., & Bernenbaum, F. (2018, January 9). Patient–Physician Interaction on Social Media: The Physician’s Point of View. European Medical Journal, 2(1), 40-42. Retrieved from

Health in a Heartbeat – E3

Connection Session – Sit to Stand

Merging the information from each of the previous HIAHs gives you more lifelike, more tangible knowledge that you can use as a guide to live a healthier lifestyle.

We want to recognize all our patients for taking the time to care about their bodies. The body contributes far more to our lives than just physical attributes such as strength and endurance; those of you who have labor intensive jobs—your body is your money-making device, anyone who has kids and/or grandkids—spending more quality time with them should be an incentive to keep your body in good health.

If you’ve been in the office recently, you’ve probably noticed Miss Colleen’s weekly quotes on the whiteboard and are also posted on Facebook. Not only do these quotes capture the importance of chiropractic’s, she encompasses the whole system—the mind body connection. Whether you’re in the office or on Facebook, look for Miss Colleen’s newest inspirations and you can count on a little extra weekly motivation.

Featured Patient—Ryan Barr

Ryan is a CrossFit athlete and has had issues with flexibility. Ryan came to HPC and learned that “ultimately, everything is connected;” poor flexibility could mean more difficulty when performing daily activities and could cause joint stiffness, muscle tightness, lower back pain and other postural, and health related problems. HPC patients become more balanced as they improve both their mental & physical well-being & learn that living a truly “pain-free” life, is possible!

Table of Contents:

  • 00:00 – Explaining Health in a Heartbeat; A Special: “Connection Session”
  • :35-Dr. J Demonstrates HIP STRETCH
  • 1:00-Dr. J Demonstrates HIP MASH / We Only Get One Body; HPC Focuses on Root Causes
  • 1:26-Ayla Demonstrates SIT-TO-STAND Mechanics
  • 2:09-Acknowledging Miss Colleen & Miss Kristina
  • 2:14-Miss Colleen’s Weekly Wellness Quotes
  • 2:56-Featured Patient: Ryan Barr
  • 5:57-People Like You!

Good Luck and #keepmoving

Health in a Heartbeat – E2

Hip Mash

The hip stretch can be incredibly valuable for many reasons.

  1. It is easy to do because most of us sit quite a lot.
  2. It doesn’t require a lot of equipment.
  3. Our body will naturally remind us to do it (we may have a tendency to cross our legs anyway).

The list could go on, but it is easy to see why the hip stretch is a critical starting point in much of our low back and knee rehab.

Unfortunately, not everyone does well with the hip stretch right off the bat. In fact, they need a little assistance just to get into a somewhat acceptable position.

One of those mechanisms is the HIP MASH. Regardless of your capabilities, the Hip Mash is either a great catalyst to creating more range of motion in the hip stretch or maintaining the range that you have by thwarting life’s attempt to sabotage your awesomeness.

Regardless of where you “sit” on the spectrum… enjoy!

Good Luck and #keepmoving


Health in a Heartbeat


Welcome to the first edition of a new segment entitled “Health in a Heartbeat”. Today’s topic is the Hip Stretch.

The Hip stretch is a very common at-home exercise for our patients and we want to take this moment (Heartbeat) to cover its importance, as well as the fundamentals of the exercises. Enjoy…

Hopefully this helps you continue your health progression or restarts your your journey toward living pain-free and fully capable.

Don’t forget to subscribe to the blog, like the Facebook page, and share this with your friends, family, and coworkers. They need your help to get better and we want to help more people LIKE YOU!

Good luck and #keepmoving


CrossFit Open 19.5

An Epic Grind

The first phase of the 2019 CrossFit Open comes to an end with an epic grinder that many of us have never tested.

But don’t worry, you will survive.  Albeit with a new appreciation for the depths of suffering.  But you will survive to progress towards greater levels health and capability.

This video will give you some clues on what to avoid, what to maintain, how to prep, and a sneak peak at the grind that awaits.

Good Luck and #keepmoving,