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Dr. Will Valdes, DC, CSCS

@doc.willvaldes

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👨🏽‍⚕️Chiropractor + Strength + Conditioning
🇺🇸Marine Vet
💪Guiding you through fitness
🚀Co-Founder @adaptrecharge

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➖𝐐𝐮𝐚𝐝𝐫𝐚𝐭𝐮𝐬 𝐋𝐮𝐦𝐛𝐨𝐫𝐮𝐦💪

🧐The quadratus lumborum or QL muscle is a low back muscle that runs from the iliac crest (top side of pelvis) to the 12th rib and the transverse processes (lateral projections) of the lumbar vertebrae.

🔎The QL acts to move the spinal column through extension and ipsilateral (same side) sidebend and is considered a major postural muscle as it also acts to stabilize the low back and pelvis in the frontal plane of motion.

🧠Discomfort in the QL region is associated with many cases of low back pain and is typically reproduced with palpation of the muscle between the 12th rib and pelvic crest.

✅If you have pain in this region, a combination of stretching and strengthening of the muscle is often helpful. Give the following exercises a try and let me know if you have any questions.
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1️⃣Active Lumbar Side Bend
2️⃣Standing Active QL Stretch
3️⃣Side Plank
4️⃣Dynamic Side Plank
5️⃣Dynamic Side Plank
6️⃣Unilateral Loaded Carry
7️⃣Unilateral Loaded Carry w/high step
8️⃣Dumbbell Loaded Sidebend taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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5 years ago

➖𝐑𝐨𝐭𝐚𝐭𝐨𝐫 𝐂𝐮𝐟𝐟 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄𝐒 💪⁣
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👯‍♂️ TAG or SHARE this post with a friend who could benefit from a stronger ROTATOR CUFF! 💪🏼⁣
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🧠 The rotator cuff is a GROUP of 4 small muscles that attach from the scapula (shoulder blade) to the humerus (upper arm bone), and act as dynamic stabilizers of the shoulder joint when it moves⁣
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🏋️‍♂️ Just like other tendon issues, the rotator cuff is susceptible to becoming injured if OVERLOADED, so building up the STRENGTH and endurance of these muscles is important for overall shoulder health⁣.
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🤹‍♀️A strong and healthy shoulder girdle requires adequate mobility, coordination/stability, and strength of the rotator cuff and scapular muscles, which must work together with the primary movers of the shoulder (deltoids, pectorals, lats, etc) for strong and efficient movement⁣
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🎥 Today's exercises demonstrate some simple yet effective options that utilize a single resistance band in order to accomplish this goal:⁣
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1️⃣ Banded External Rotation⁣
2️⃣ Banded T⁣
3️⃣Banded Y⁣
4️⃣Banded A⁣
5️⃣ Banded Pass Through⁣
6️⃣ Banded Diagonals⁣
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💥 Pick a few of the above exercises to incorporate into your own warmup, training, or shoulder rehab program to help build strong shoulders⁣
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📋 A solid goal set and rep range would be 2-4 sets of 10-15 reps, although this can vary depending on the situation and/or goal⁣
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🚨 Also, if the variations at the higher ranges of shoulder elevation bother your shoulder at the moment, perform the variations in the lower ranges of elevation. You can always progress to a variation at a higher range of elevation at a later time 👌🏼⁣
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⁉️ Questions? Comments? Send me a message or leave a comment below⁣

#shoulderrehab taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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5 years ago

➖𝐁𝐚𝐜𝐤 𝐏𝐚𝐢𝐧 & 𝐒𝐢𝐭𝐭𝐢𝐧𝐠 🦧⁣
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📚Back pain following bouts of prolonged sitting is a common complaint. ⁣
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🎮Something that I’m too familiar with growing up playing video games…..I obviously have not outgrown this but I digress…..💁🏽‍♂️⁣
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🕵️While we recognize that pain is complex and influenced by numerous variables, there are a few simple strategies that can be utilized to lessen back pain associated with sitting.⁣

🔎I believe the best antidote to this situation is to spend less time sitting, but this is not realistic for many people who must sit to do their work. So, besides trying to take more frequent breaks to get up and move around, try these simple strategies next time your back is acting up.⁣
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1️⃣𝐋𝐮𝐦𝐛𝐚𝐫 𝐄𝐱𝐭𝐞𝐧𝐬𝐢𝐨𝐧: While in a seated position, the low back (lumbar spine) is held in flexion. So, stretching into the opposite direction (extension), can be relieving for many people. This can be done on the ground as shown here or in standing. Extend your back 5 times and hold for a couple of seconds each time.⁣
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2️⃣ & 3️⃣ 𝐋𝐮𝐦𝐛𝐚𝐫 𝐑𝐨𝐭𝐚𝐭𝐢𝐨𝐧: Besides extension, rotation is often very effective for reducing low back tension and pain. Twist a few times each direction as shown here and hold for a couple of seconds.⁣

4️⃣𝐊𝐧𝐞𝐞𝐥𝐢𝐧𝐠 𝐇𝐢𝐩 𝐅𝐥𝐞𝐱𝐨𝐫/𝐐𝐮𝐚𝐝 𝐒𝐭𝐫𝐞𝐭𝐜𝐡: Stretching muscles that connect the spine to the hip region also tend to work well. Additionally, the hip is held in flexion during sitting, so moving it in the other direction is likely to help. As the video eludes to, squeeze your abs and glutes to increase the intensity of the stretch. Shoot for 2-3 reps and hold for 15-30 seconds.⁣
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5️⃣𝐇𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐒𝐭𝐫𝐞𝐭𝐜𝐡 𝐰𝐢𝐭𝐡 𝐒𝐜𝐢𝐚𝐭𝐢𝐜 𝐌𝐨𝐛𝐢𝐥𝐢𝐳𝐚𝐭𝐢𝐨𝐧⚡️: Again, stretching hip muscles that strongly influence the lumbar spine can be helpful. Try the standard hamstring stretch and add a sciatic nerve mobilization for a bit of extra help. The sciatic nerve originates from the low back, so mobilizing it gently can work to aid in keeping things loose and pain-free. Hold the stretch position and move your ankle as shown 10-15 times to mobilize the nerve and its branches.⁣ taken in Hyrule Castle by @doc.willvaldes

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5 years ago

Runners, this one’s for you.🏃🏻🌟⁠
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Dr. Will is breaking down 3 things he wishes he knew when he first started his running journey, one lesson at a time.⁠
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Here’s 1st. Save it, try it, and stay tuned because 2nd is coming next week. ⁠
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Want to go beyond general tips and understand what your body needs?⁠
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🔗 Book an assessment at ADAPT Recharge and get a more personalized approach to your training and recovery.⁠
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#wellness #training #running #fitness #gym taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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23 days ago

Looks like we’re doing this again. 😂🤍

Swipe to the last photo for the big reveal 👀💙🩷 taken in Hialeah Gardens, Florida by @doc.willvaldes

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a month ago

The best recommendation we could ever receive is a happy client. 💙⁠
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Thank you, Maria, for your thoughtful words and for trusting Dr. Will and the RECHARGE team to be part of your wellness journey. It’s an honor to help our clients move with confidence, reduce pain, and get back to doing what they love.⁠
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If you’ve been thinking about taking the first step toward better movement and recovery, we’d love to help you too.⁠
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📲 Book your RECHARGE Assessment today through the link in our bio!⁠
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#community #testimonial #experience #wellness #recovery taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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3 months ago

Do you feel limited when you do certain stretches? That doesn’t always mean you lack mobility.👀⁠
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We’re all built differently — your structure, joints, and anatomy play a big role in how your body moves. Sometimes it’s not a mobility issue… it’s just the wrong exercise for your body.⁠
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Start training based on how your body actually moves.⁠
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🔗 Book a mobility assessment and get a personalized plan built for you.🫵🏼⁠
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#recovery #mobility #fitness #gym #assessment taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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6 months ago

If you want to run faster… you need more than just miles 🏃🏻🔋⁠
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Plyometrics can be trained in two ways:⁠
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• Extensive → lower intensity, focused on rhythm, control, and efficiency⁠
• Intensive → higher intensity, focused on power, force, and explosiveness⁠
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Both matter. One builds your foundation… the other unlocks your speed.⁠
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🙌🏼 Liked this video and want to learn more? Book your assessment today.⁠
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#recovery #plyometrics #assessment #fitness taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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6 months ago

Love is in the air… and so is relaxation 🙌🏼🩷⁠
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Buy one 60-minute relaxation massage and get the second 50% OFF — keep it for yourself or gift it to someone who deserves to feel amazing.⁠
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Limited availability → don’t wait. 🔗 Book now through the link in our bio!⁠
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#valentine #valentinesday #promo #massage #recovery taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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8 months ago

This is the video you’ve been waiting for!!!👀⁠
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In the last reel, we called out that common shoulder “stretch” — this is what actually works. ✅ These 3 drills build real shoulder control and stability that carry over to training.⁠
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Want more guidance like this? 🔗 Book a RECHARGE assessment today in our Link in Bio.

#recovery #wellness #fitness #stretch #assessment taken in ADAPT - Athletic Development Performance Training by @doc.willvaldes

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9 months ago

April - 25’

“First find out what you are capable of, then decide who you are.” - Tara Westover

This month was all about depth.

Depth with my loved ones.

Depth with my team.

Depth with myself.

Self development and business growth go hand in hand. Continuing to push yourself into positions that you might not feel capable of but that is the point. To have grace with the fact that hard tasks are hard for reason.

The sooner you can embrace the fact that you’re trying to become someone that you have never been is “the journey”.

Push, fall on your ass, dust off, reflect, eat a cookie (this isn’t need but, wifey makes FIRE), and keep going.

At the end we all come to the same conclusion, this thing called life comes to an end and how far can we take our story.

Make memories, push yourself, laugh, cry, EAT, travel, embrace it….we only have now.

#aprilrecap taken in Miami, Florida by @doc.willvaldes

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a year ago

It is time to focus on recovery. Here at RECHARGE we can help you prioritize YOU!

Today, over 100 North Miami wellness warriors got RECHARGEd at @platinum_padel ‘s wellness event.

It’s your turn. DM us today to reserve your time.

#recover
#recharge
#repeat taken in The Gardens Residences by @doc.willvaldes

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2 years ago