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Dr. Shannon Hatfield

@evolvesportandspine

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Let’s talk about shoulders💥

The serratus anterior plays a major role in healthy shoulder movement.

It helps control the shoulder blade, supports upward rotation, and allows the arm to move overhead with better stability and less compensation.

This kneeling slide challenges the patient to maintain band tension while reaching up, out, and back down with control.

When the serratus is weak or not activating properly, the shoulder may compensate with excessive shrugging, poor mechanics, or added stress through the neck and rotator cuff.

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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2 days ago

Hip airplanes are one of my favorite exercises for improving:

• Single-leg balance
• Hip stability
• Glute strength
• Pelvic control
• Coordination for running, lifting, and sports

If balancing is difficult during hip airplanes, hold onto a stable surface for support. Focus on control and proper form first—the balance will improve with practice.

Give these a try and let us know

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9 days ago

The gastrocnemius crosses both the knee and ankle, so it’s best stretched with the knee straight.

The soleus sits underneath it and is targeted more effectively with the knee bent.

If either muscle is tight, it may limit ankle dorsiflexion and cause compensations such as:

• Excessive forward torso lean
• Difficulty reaching full squat depth
• Increased stress through the knees or lower back

Try both variations:

Straight-knee calf stretch: Targets the gastrocnemius
Bent-knee calf stretch: Targets the soleus

Hold each stretch for 30–45 seconds and repeat 2–3 times per side.

Better ankle mobility can help improve your squat mechanics—but remember, tight calves are only one possible cause. Proper assessment matters.

#chiropractor #sportschiro #losalamitos #orangecounty

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12 days ago

If you’ve ever had an MRI and felt defeated after reading the report, this is for you.

Those are all words that showed up on my MRI too.

For a moment, I could have let those findings convince me that my best days were behind me. That I should stop lifting weights, avoid certain movements, or accept pain as my new normal.

But I didn’t.

Don’t let fear keep you from moving. Don’t let a report convince you that you’re broken.

Use it as information

📲 Send us a DM if we can help

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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12 days ago

This quarter’s mantra: Some roads will have roadblocks.

The road isn’t closed. It just might ask a little more of you.

Thank you, Dr. Shannon, for helping me remember that roadblocks are temporary, strength is built by showing up for the small, gritty details, and getting back to moving well is always worth the work.

Here’s to the return to the roads. 👏🏽

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15 days ago

Chronic pain has become one of the biggest public health challenges in the U.S. At the same time, our reliance on pain medications has contributed to an ongoing opioid crisis.

That made me want to pursue a career focused on helping people move better and manage pain by addressing the root cause whenever possible.

Part 2 coming soon 🔋

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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15 days ago

The Bulgarian split squat is already one of the best exercises for building single-leg strength, improving balance, and increasing hip stability. But adding a controlled torso twist at the end can take it a step further.

✅ Challenges your core to control rotation
✅ Improves hip and thoracic spine mobility
✅ Increases single-leg balance and stability
✅ Trains movement patterns used in running and rotational sports
✅ Helps improve pelvic control during functional movements

The key is to make the twist slow and controlled—not forced. Your hips should stay stable while the rotation comes primarily from your upper back (thoracic spine).

#chiropractor #sportschiro #chiropractic #losalamitos

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16 days ago

One of the biggest misconceptions in fitness is that you need thousands of dollars worth of equipment to see results.

The truth? Your body doesn’t know the difference between an expensive machine and a well-executed movement.

A pair of dumbbells, some resistance bands, or even just your bodyweight can be enough to:

✔️ Build strength
✔️ Improve mobility
✔️ Increase endurance
✔️ Reduce pain

Don’t let a lack of equipment become the reason you don’t start. Focus on quality movement, progressive overload, and showing up regularly. That’s where real progress happens.

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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17 days ago

Let’s talk about why strength training should be part of every marathon training plan.

One of my patients is currently training for the New York City Marathon, and while the long runs get most of the attention, strength training is what helps support those miles.

Running alone builds endurance. Strength training builds the foundation that allows you to keep running consistently.

If you’re training for a marathon, don’t think of strength training as “extra.” Think of it as part of your training plan.

#chiropractor #sportschiro #chiropractic #newyorkmarathon

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18 days ago

The Dead Bug Isometric Hold is one of my favorite exercises because it teaches your deep core muscles to brace while keeping your spine and pelvis in a strong, neutral position.

✅ Improves core stability
✅ Reduces unnecessary stress on the low back
✅ Helps improve hip control

The goal isn’t to hold your breath or squeeze as hard as possible. Instead, keep your ribs down, gently brace your core, and maintain normal breathing throughout the hold.

Start with 5 second holds, 10 on each leg

Remember: Pain doesn’t always mean you’re weak—it often means your body needs better control.

Save this exercise and give it a try if you’ve been dealing with nagging low back or hip pain.

#chiropractor #sportschiro #chiropractic #losalamitos

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19 days ago

Your hamstrings play a huge role in every step you take. They help propel you forward, stabilize your knees and hips, and absorb the impact of each stride.

If they’re weak, you may notice:
• Tightness in the back of your legs
• Knee discomfort
• Hip or low back soreness
• Feeling like your legs fatigue quickly

Building strength before increasing your mileage can make running feel easier and reduce the risk of common overuse injuries.

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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25 days ago

Hip flexor strains are one of the most common injuries in running, soccer, football, and field sports—but they usually don’t happen because the hip flexors are “too tight.”

More often, they happen because the muscles are overloaded.

The hip flexors have to rapidly accelerate the leg forward during sprinting, cutting, and kicking while also helping stabilize the pelvis. When they aren’t strong enough to handle those demands—or when training load increases too quickly—the risk of a strain goes up.

If you’ve strained your hip flexor:

• Don’t just stretch it aggressively.
• Restore pain-free range of motion.
• Gradually build strength.
• Progress to explosive exercises, sprinting, and sport-specific movements before returning to full play.

The goal isn’t just to get rid of pain—it’s to make the tissue resilient enough to tolerate the demands of your sport.

#chiropractor #sportschiro #chiropractic #losalamitos #orangecounty

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a month ago