Instagram story viewer> @sunmyb> Posts

SunMyB | Back Pain & Movement

@sunmyb

238

followers

596

following

SIT A LOT? THIS PAGE IS FOR YOU.
Register Massage Therapist + former elite athlete
Back pain • Mobility • Strength • Movement
Move more. Hurt less.

POSTS STORIES REELS TAGGED

I left this out for a few days thinking it needed more time… big mistake.

Hold up, disappointed!

Anyone else’s avocados betray them like this? Drop a 🥑💔 if this is you. What do you do — save it or toss it?

The betrayal is real 😭🥑
What do you do when this happens?

#AvocadoFail #GuacGoals #FoodieProblems #RelatableContent #KitchenFails FoodTok ProduceProblems InstaFoodie TrendingReels taken in North Vancouver, British Columbia by @sunmyb

18

2

3 months ago

🫵 SIT A LOT 🪑sit a lot?
Maybe your job locks you into a chair 🪑 & you know the pain story:

👉 Upper shoulders tight
👉 Upper traps burning
👉 Neck feeling cooked
👉 Stretching nonstop… only for the tension to come back like it’s on repeat

⭐️ THE TRUTH ⭐️
You can stretch till the cows 🐮 come home but if you never strengthen the muscles that are fatiguing from sitting, you’ll NEVER get lasting relief.
ONLY Temporary SHORT LIVED relief? Sure.

Permanent 🛑 ✋ change? Nope 🙂‍↔️ 👎

You can hit up your MASSAGE THERAPIST, physio, chiro, OT, TCM, Osteopath, all are amazing. If you go right back to sitting in one spot for hours with zero strength in the support muscles…
the PAIN CYCLE JUST CONTINUES!

⸻

💥 The FIX = Strength

One of the simplest, most underrated moves?

FARMER’S CARRY
Grab dumbbells or kettlebells and walk. Yup — that’s it.

This one exercise improves the following:
• Grip strength
• Wrist + forearms
• Shoulder stability
• Upper + mid traps
• Core (big time) 💪🏽
• Glutes
• Hamstrings
• Calves

⭐️ ⭐️ YEAH IT IS THAT GOOD! 😌 😊

Strong body = stable posture = less trap “fake tightness.”

⸻

Start light. Stay consistent. Level up slowly.

Do this 2–4x/week, watch your shoulders stop screaming at you.

See you next time and remember…
Strength > Stretch for desk-pain forever.

#StandUpNow #SUNMYB #DeskPain #UpperTraps #FarmersCarry #StrengthOverStretch #MovementTherapy #RMT #MassageTherapy #NorthVancouver #WellnessCreator #SittingIsTheNewSmoking #MoveMoreLiveBetter #PostureFix #GenZHealth #HealthyHabits taken in North Vancouver, British Columbia by @sunmyb

14

0

a year ago

STRETCH vs STRENGTH who is the champion?

You Want long-term relief from that daily desk-chair beatdown?

• TRY Strengthen INSTEAD

• ENDURANCE, build that in the positions you grind in all day

• MOVE 🏃‍♂️ MORE (micro-breaks)

• Stretch to facilitate not as the main purpose

YOUR BODY WANTS SUPPORT SO GIVE IT THAT WITH STRONGER 💪🏽 💪🏽 💪🏽

Strong 💪🏽 MUSCLE HELP CALM THE NERVOUS SYSTEM. The there is ⬇️ FATIGUE

MORE TO COME

#StandUpNow #MovementIsMedicine #DeskPainRelief #FixYourPosture #StopSittingSoMuch #MobilityTraining #StrengthTraining #WellnessCreator #RMTLife #HealthySpine #OfficeErgonomics #MoveMore #SedentarySucks #GenZWellness #BodyAwareness #MassageTherapistTips #PainFreeLiving #SittingKills #PostureFix #StrengthOverStretch taken in North Vancouver, British Columbia by @sunmyb

15

1

a year ago

Something been brewing. It’s coming by @sunmyb

6

1

6 months ago

“Fall in Vancouver, or wherever you might be.

Autumn here usually means lots of

😔GREY 💨
😕GLOOMY
🙃⬇️ 🤩
😕 RAIN 🌧️ ☔️

& after a full day sitting, your body is probably screaming for movement.

A 15-minute reset:
Go outside & do brisk walk 🚶‍♂️🚶‍♀️🚶🚶‍♂️🚶‍♀️🚶🚶‍♂️🚶‍♀️🚶

⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ THAT IS IT ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ ⭐️

🔧 FUNCTION
✅ spikes your energy way more than another ☕️ .
✅ Open your stiff hips + low back from sitting.
✅ Boosts your mood because daylight — even on cloudy days
✅ charges your brain like a natural antidepressant.
✅ helps you sleep better at night

🌟15 minutes
🌟 No gear
🌟 No problem

Stand Up Now

#StandUpNow #SUNMYB #SittingKills #MoveMore #VancouverLife #FallEnergy #WalkFor15 #massage #exercise taken in North Vancouver, British Columbia by @sunmyb

29

1

a year ago

🟢 DO YOU SIT A LOT 🔴

Lower back barking at you?

Stand Up Now & fix it in 30 seconds:

Do this:
1. Standing tall slide one hand down the outside of your thigh as far as you can without losing posture and without lifting your feet. Slow. Controlled

2. Feel the side-body glide + the gentle stretch at end range.

5 reps each side. That’s it. It’s that easy

Then go back to whatever you were doing… but feeling way less jammed up, tired or sore in your back.

🔥 MOVEMENT IS FREEDOM SO GET MOVING NOW 🔥

Try it. It works. ✅

#StandUpNow #LowBackPainRelief #DeskJobProblems #SittingTooMuch #MobilityFix #BackPainTips #MoveYourBodyDaily #SpineHealth #RMTLife #WellnessForDeskWorkers #PainFreeLiving #MovementIsMedicine #PostureReset #OfficeAthlete #UnlockYourBody #LumbarRelief #SideBendStretch #FeelBetterFast #DailyMobility #GenZWellness taken in Toronto Canada by @sunmyb

16

0

a year ago

💥 SHOULDER TROUBLE? 💥

Got a rotator cuff issue?

DON’T LET IT stop ✋ 🛑 🫵 from getting stuff DONE ✅

Let’s talk rotator cuff reality 👇

🦴 There are 4 rotator cuff muscles:
1️⃣ Supraspinatus – top of the shoulder blade
2️⃣ Infraspinatus – just below it
3️⃣ Subscapularis – on the front (under the shoulder blade)
4️⃣ Teres Minor – outer edge of the scapula

Collectively they’re known as the S.I.T.S. muscles.

But they don’t work alone.
The Teres Major, Lats, and Long Head of the Triceps often join the dysfunction party getting sticky, tight, and limiting your shoulder glide.

That’s where discomfort and pain kick in. 😣

Other key players that can mess with shoulder mechanics:
👉 Serratus Posterior Superior
👉 Serratus Anterior
👉 Intercostals
👉 Trapezius

🌟 QUICK FIX 🌟
🧘🏽‍♂️ Place a foam roller under your armpit (side-lying).
Let gravity and pressure do the work this can help release those glued-up tissues and reduce discomfort over time.

🔴 REMEMBER pain doesn’t mean powerless.
Keep moving.

🟢 Keep working smart. 💪🏽

⸻

🔁 SAVE this post for later

💬 Drop a “ROLL” below if you want a demo video
#shoulderhealth #rotatorcuff #mobilitycoach #movementtherapy #RMT #standupnow #sunmyb #shoulderpain #wellnessjourney #fixyourshoulder #mobilitymatters #rumbleroller #shoulderpain taken in North Vancouver, British Columbia by @sunmyb

13

0

a year ago

Should you be able to assist or help in anyway here is some information how / THANK YOU 🇯🇲 🙏🏽

• Office of Disaster Preparedness and Emergency Management (ODPEM)
+1 876 906-9674

• Also, the Jamaica Information Service (JIS) can be reached at +1 876 926-3590 to 4
and +1 876 926-3740-6.

Office of Disaster Preparedness and Emergency Management (ODPEM) in Jamaica:
• Website: www.odpem.org.jm
• Emails: odpem@cwjamaica.com and info@odpem.org.jm
• Address: 2-4 Haining Road, Kingston 5, Jamaica taken in North Vancouver, British Columbia by @sunmyb

19

0

a year ago

MORNING RESET ON THE ROLLER 🌞🌀

Ever wake up and just don’t feel right? Head feels foggy, shoulders tight, back stiff like your body’s locked up overnight?

Here’s a quick fix:
👉 Grab a long foam roller
👉 Lay on it lengthwise (head to tailbone)
👉 Arms open like a cross or overhead
👉 Let gravity do its thing for 2–3 minutes

This decompresses your spine, opens your chest, resets your nervous system, and helps you feel human again before the day hits.

Give it a try next time your body’s in that morning slump — it’s simple, it works, and it sets the tone for a better day.

#StandUpNow #FoamRollerReset #MobilityMatters #MorningRoutine #PostureFix #MovementTherapy #WellnessSimplified #SpinalDecompression #ChestOpener #RMTApproved #BodyAwareness taken in North Vancouver, British Columbia by @sunmyb

15

0

a year ago

🟢 🏃‍♂️ 💥 HIP JOINT DECOMPRESSION 💥 🏃‍♀️ 🟢

Ever feel like your hips are jammed or locked up from sitting too long?
This long-axis band traction drill literally pulls the femur away from the hip socket — creating space, circulation, and relief.

💡 What It Does (Biomechanically)
👉 Creates joint space and reduces compressive load on the labrum, cartilage & capsule.
👉 Improves synovial fluid flow — better joint nutrition + waste removal.
👉 Helps reduce that “pinchy” anterior hip feel from sitting too long.
👉 Boosts overall hip capsule mobility.

⚙️ Musculoskeletal Benefits
⭐ Frees up tight hip flexors (psoas, iliacus).
⭐ Realigns hip joint mechanics.
⭐ Decompresses the lumbar spine indirectly.
⭐ Improves blood flow and recovery.

🧠 Neuromuscular Effects
🔁 Resets proprioception — teaching your nervous system where neutral actually is.
🚀 Quick gains in hip flexion, rotation, and abduction.
🔥 Perfect for athletes, lifters, and desk warriors dealing with tight hips or anterior tilt.

#hipmobility #hiphealth #movementtherapy #mobilitydrills #jointdecompression #hippainrelief #hiptraction #biomechanics #mobilitytraining #functionalfitness #movebetter #fixyourhips #mobilitycoach #rmtlife #movementtherapist #standupnow #sunmyb #wellnessmovement #sitlessmovemore #posturecorrection #bodymechanics taken in North Vancouver, British Columbia by @sunmyb

8

0

a year ago

🏃‍♂️ ⭐️🔴 WALL BACK STRETCH 🔴⭐️ 🏃‍♀️

A standing version of Child’s Pose it is perfect for when you cannot or do not want to kneel.

Feeling tight,
restricted, or
compressed through your back?
This move helps lengthen, decompress, and open up your entire posterior chain from your lats and teres to your spine and even the front of your torso.

How To Do It ✅

👉 Stand about arm’s length (or slightly more) from a wall.
👉 Place your palms roughly 6 inches above your head — adjust for comfort.
👉 Relax your shoulders and engage your core.
👉 With straight arms, begin hinging at your hips — lean your torso forward as your hips move back away from the wall.
👉 Think of your spine elongating in both directions — chest reaching forward, hips reaching back.
👉 You should feel a deep lengthening through your lats, back, and under the armpits.
👉 Hold for 20–30 seconds (or as long as it feels comfortable).
👉 To deepen the stretch: slowly walk your fingers higher or move your hips slightly further back.

⚠️ Proceed gently — this stretch can feel intense.

When finished, engage your core and carefully return to standing.

This WALL BACK STRETCH is your go-to when you want the benefits of Child’s Pose without getting on the floor. It’s simple, accessible, and works anywhere there’s a wall.

⸻

#wallstretch #backstretch #posture #mobility #flexibility #wellness #movementtherapy #yoga #pilates #massage #deskjob #sitting #lats #teresmajor #spinehealth #standupnow #massage #run #climb taken in North Vancouver, British Columbia by @sunmyb

14

0

a year ago

GOT TIGHT HIPS 🍑
GOT TIGHT GLUTES 🙁

Here’s a super easy, super fast stretch you can do right from your chair 💺 Great for right after your workstation grind.

How to do it:
1️⃣ Sit up tall, spine straight.
2️⃣ Slide your bum toward the front of the chair.
3️⃣ Cross one leg so your ankle rests on the opposite thigh (outside of heel on quad).
4️⃣ Hold your top leg gently at the knee and ankle.
5️⃣ Lean forward slowly from your hips.

🔥 You’ll feel a deep stretch in your glutes and hips. The more you lean, the deeper it hits.

This stretch is gold for releasing tightness caused by long sitting hours.

Perfect for unlocking those stiff hips and getting your mobility back.

⏱ Hold 30–60 seconds per side.
Try it anytime your hips feel locked up

#HipStretch #GluteStretch #DeskRelief #MobilityMatters #mobility #fast #stretch #yoga #StandUpNow #SUNMYB #MoveYourBody #Wellness #SittingTooLong #PostureReset #RMTApproved #OfficeStretch #TightHips #ChairStretch #life #massage taken in North Vancouver, British Columbia by @sunmyb

12

0

a year ago