Very Clinical: It's About Movement with Dr. Jessica Merhar

[00:00:01] This is a production of The Very Dental Podcast Network.

[00:00:16] Welcome to The Very Clinical Podcast. In about the time it takes to do an MO on three,

[00:00:21] we will entertain and amaze you with tips and tricks on regular daily dentistry. Here's Kevin

[00:00:27] and Zach. What is up Very Clinical Nation? Welcome back to yet another episode of our podcast. This

[00:00:33] is Zach Miners. I'm with you from Kansas City, Missouri. With me as always my trusty co host

[00:00:38] actor Kevin Hairfriar. Kevin, what's up man? I'm doing great Zach. I'm so happy to have my

[00:00:45] one and only friend that I only have one friend in life back on the podcast Jessica Merhar.

[00:00:50] I almost called Mayhar because that's a joke but I didn't do it.

[00:00:56] But Jessica, welcome back to the show. You're also in Cleveland. How many Cleveland guests

[00:01:02] have we had on the show? Quite a few. Quite a few I think. I mean, yeah, yeah, we have.

[00:01:08] Does Charlie count as a Cleveland guest? Charlie counts? He's in Utah. Let's see.

[00:01:14] Somebody else. I know we've had some. Rick DePaul. Rick DePaul. Yeah. So, Cleveland's

[00:01:20] leaving the nation. Once again, we're a sports dynamo and we have all the cool people for podcasts.

[00:01:28] Anyway, Cavaliers are still alive, right? Who's still? Cavaliers NBA? Cavaliers are still alive.

[00:01:33] Yeah, they're still going on right now. Who knows when this comes out? I don't pay attention

[00:01:37] anymore. Mid-May. Yeah. All right. So, Jessica, welcome back. Say hi to our listeners. Hello,

[00:01:43] hello. We had such good feedback from our last episode that they all said we should invite you

[00:01:48] back. So, we did. So, we're gonna go live. If you did not listen last week, Jessica is a doctor of

[00:01:54] physical therapy and is gonna help you heal your neck back, all your pains just in one podcast.

[00:02:00] Because we know that. This is all you need. All of you have back pain or have had back pain in

[00:02:06] their life but we're gonna go right to. You're probably in pain right now. Yeah. Your ears are

[00:02:11] in pain from listening to us on and on and you're now turning us off and listening to something else

[00:02:18] but anyway Jessica you are a runner. Yes, I am. So, tell us about running. When did you start

[00:02:26] running? Well, if you want to know the truth, I do. I started running in the third grade. Yeah.

[00:02:35] When these two boys beat me in gym class running around the track and I told myself

[00:02:44] next year I was going to train and beat them. Wow, I like this. Competitive. And from that point on,

[00:02:52] I've been a runner. I love it. Who's born out of spite. I love that. I love things that are born

[00:02:57] out of spite. It's a spite run. It's a spite run. Like a spite store. Yeah. That's great. So,

[00:03:03] Jessica have you ever run a marathon? I have. I ran the Columbus Marathon. I've run numerous

[00:03:11] half marathons but I've only done one full marathon. When was that?

[00:03:17] 2019. Okay, cool. So, I have a little marathon story that I will share with our listeners. Zach

[00:03:26] already knows this and Jessica you might know a part of this but anyway my son Charlie and my

[00:03:32] niece Alexis two Christmases ago were sitting around our Christmas table and they were

[00:03:37] trash talking each other that I bet you can't run a marathon that sort of thing and they're

[00:03:44] cousins right so they're really going at it and it was quite humorous and that evolved into we're

[00:03:50] gonna go we're gonna run a marathon. So, originally they were gonna run the Hawaii Marathon which I

[00:03:55] thought was cool because we'd all fly to Hawaii and they could run that and that did not happen

[00:04:00] for various reasons but two weeks ago they decided to run or not two weeks ago they decided to run

[00:04:08] the Salt Lake City Marathon which was two weeks ago. So, Alexis does CrossFit and is always doing

[00:04:17] some sort of exercise sort of stuff and Charlie you know is an athlete but he's not really a runner

[00:04:24] to that degree and his fiance's brother Omar also decided to join the marathon like three weeks ago

[00:04:34] like three weeks before the marathon with no training at all he runs like three to five miles

[00:04:40] like every other day but has never done anything of that distance. Okay, so the trash talking ensued

[00:04:48] and that was a lot of fun to watch and then you know Charlie's a skier. Charlie's been on the show

[00:04:55] and we've talked about skiing he hurt his knee skiing probably in February and took a little

[00:05:02] bit of time to recover and then about a month ago he ran 20 miles and called me and said I ran 20

[00:05:09] miles and I'm like great if you ran 20 miles you could walk six I mean you've practically done it

[00:05:16] and he said yeah but my knee is killing me I'm not sure I'm going to be able to do this.

[00:05:21] So, we get to race day and they take off and at mile six they happen to be running past Charlie's

[00:05:29] apartment like that's the course of the race so Missy and my sister who's my niece's mother

[00:05:38] and Charlie's fiance were just standing on the sidewalk watching everyone run by so Charlie runs

[00:05:43] by first he has a big smile on his face gives us all a high five he's off and running. Alexis pops

[00:05:48] up next he gives us a high five and she's off running. Omar is chugging along and looks like

[00:05:56] he wants to die. So, they all went by we went to breakfast so that lasted like an hour or so

[00:06:03] of breakfast and we were trying to track them on the app and we couldn't find them the app wasn't

[00:06:08] working right and we paid our check and all of a sudden Charlie texts and said my knee is killing

[00:06:15] me I'm not sure I can do this and Alexis texts and says I think I'm gonna puke and then also

[00:06:22] I think I'm gonna poop. So, that was great so Charlie texted he had some sort of tape on his

[00:06:31] knee he said if someone could bring me some tape I'll love you forever because I'm not sure I can

[00:06:37] do this. So, we set off to find Charlie on the race which is not easy to do because all the roads are

[00:06:43] shut down and all that sort of stuff but we finally reached a spot where we were ahead of him

[00:06:47] where he could run into us at around mile 19 and he ran up and I know my son very well and I looked

[00:06:54] at his face I'm like you don't have to do this right you know you quit I'm not quitting I'm like

[00:07:00] well I'll go with you because my fraternal wait paternal instincts kicked in right so I just took

[00:07:09] off walking at that point I have vans on I have a sweatshirt on and I don't have running gear on at

[00:07:16] all and so we sort of jogged around the corner to mile 19 and then he said I can't do this I got to

[00:07:22] walk so we walked like a half mile and then we ran for a little bit and then we walked for a little

[00:07:27] bit and the second time we slowed down to walk all of a sudden Alexis and Omar appeared out of

[00:07:32] nowhere behind us and scared the crap out of us so the three of us walked for about a half mile

[00:07:38] and then ran for a little bit and then walked for another half mile or so and the whole time the

[00:07:45] boys are complaining like not gonna be able to do this Alexis is being very stoic and at one point

[00:07:51] she just says I'm gonna run so she took off running and for all the trash talking that had

[00:07:59] occurred in the background to Charlie's credit he said go ahead and run run your race you know

[00:08:06] in other words like go do it and so she took off running they tried to keep up with her for a

[00:08:13] little bit I was walking and they turned a corner and everyone sort of disappeared and then that's

[00:08:18] when I realized I've made a really dumb mistake because I have to finish this now because I can't

[00:08:26] call anyone to come pick me up because they want to see everyone finish so long story short I know

[00:08:31] this has been long I walked nine miles that day because I'd walked two miles previously I walked

[00:08:37] seven miles in the course race I felt like a poser the whole time stolen valor and I did cross the

[00:08:45] finish line because it got you know funneled into that and I couldn't really get out of it

[00:08:51] and so they tried to hand me a medal and I said no because I didn't want to you know be a faker

[00:08:57] and uh anyway my knee was killing me uh Charlie was walking like Frankenstein for two days his

[00:09:04] knees were really messed up Omar was really messed up and um for the most part Alexis was fine except

[00:09:10] for some asthma problems that she we resolved so anyway that is my story and uh today got a lot of

[00:09:18] steps that day that was a record steps for me yes and I think it uh I can't remember it was

[00:09:25] a lot of 40k yeah it was over 30 for sure you know and um today in the group text they said

[00:09:31] they're all going to do it again someday so oh yeah so okay right on exactly the way Charlie

[00:09:36] looked in that picture with the taped knee I was like that dude is never gonna do this again

[00:09:41] so they may have been joking I'm not sure anyway uh let's move on with the show

[00:09:45] Zach I'm just assuming that you're not a marathoner no no okay all right I don't think

[00:09:52] I mean run 5k you know all right so uh last episode we talked to Jessica about backs and

[00:10:00] prevention sort of and treatment of back pain that um happens to all of us as dental providers

[00:10:08] so what we really wanted to do in this episode is talk a little bit about prevention but also

[00:10:13] sort of get a little personal about what Zach and I have been doing sort of it's all kind of happened

[00:10:19] organically but you know there's some stuff that we've been doing for our health in the background

[00:10:26] over the past year at least for me and yeah you're in some change for Zach so Zach I'll let

[00:10:31] you go first since I've been talking for 10 minutes now straight oh uh let's let Jessica

[00:10:37] talk first let's all right let's let her hit the prevention side of things like I want to hear like

[00:10:41] give us like what are like five or six moves that like dentists should be doing

[00:10:46] there for their backs and necks what are like some good preventative like strengthening

[00:10:52] um stiffening whatever kind of moves we need to be doing to resist the kind of motions that

[00:10:57] the average one of us does on a day-to-day basis give us a few give us a few moves we can look up

[00:11:02] on YouTube so before I even start I think one of my biggest pet peeves I have is the recommendation

[00:11:16] for always core stabilization or core strength it is like every PT order I get core stabilization

[00:11:27] and truly yes our muscles the stronger they are the more support they're able to give our joints

[00:11:33] but if your joints aren't moving how they should then you're gonna have pain and I see it when I

[00:11:40] was in Montreal I first off that city is very fit and I saw some uh professional MMA and boxers

[00:11:51] who had back pain who had knee pain who had neck pain so those should be the strongest people on

[00:11:57] earth yeah they don't have a they don't have a core issue their core muscles are stronger than

[00:12:00] heck you got it and if I were to give them a core exercise they would laugh at you yeah yeah

[00:12:08] but they still had back pain why they have the strongest core right but it's because they're in

[00:12:14] this bent over hunched over position all day long and it's a movement issue so when I think about

[00:12:21] what dentists do uh in your guys's profession you guys do a lot of repetitive movement in one

[00:12:28] direction so when I'm talking about prevention it would be doing the opposite doing some back

[00:12:33] bends doing some upper back bends or neck tucks with the head back to keep things moving

[00:12:42] how many elderly people do you see who are bent over hunched over this oh yes that's my I look at

[00:12:50] those people I'm like what do I have to do to not ever become that person you know and I feel like

[00:12:55] I could as a dentist I feel like I'm setting myself up to and I think you can pick the dentist

[00:12:59] out in the crowd like um you know I'm going to uh if you go to a ce event every one of us has that

[00:13:06] little bit of a hunch it's this sure it's this head forward head down posture and the hard part

[00:13:12] with the neck and the head compared to the lumbar spine the lower back is it's a combined movement

[00:13:17] of head forward head down that you're doing a lot of so you need the chin tuck head roll back to kind

[00:13:24] of reverse that movement the the issue also is our upper back stiffens up especially as we age

[00:13:31] so keeping that movement you know doing some seated back bends over a chair or I like to do

[00:13:38] you know you can do a press up and if you put your hands a little bit more forward you can hit the

[00:13:42] upper back or I'll do like back bends over the armrest of a couch or over a ball you know to

[00:13:48] get some of that movement that without a doubt is my biggest prevention advice is to get that

[00:13:56] moving because you could have the strongest muscles there was even a study they did with

[00:14:00] olympic athletes how long they could sit with good sitting posture what do you think what's the

[00:14:08] average these are the people who have the best core 10 minutes 10 minutes 10 10 10 5 10 minutes 20

[00:14:17] total yeah you can have a six pack or an eight pack and still sit with horrible posture and what

[00:14:25] do we do all day and we're not the only ones you know but I mean what do we do all day sit and

[00:14:30] a sit and a lean yeah a lot you know it's like we double down on it and usually like a head down

[00:14:36] unless you know let's do one of those ergo loops people they say for every one degree forward your

[00:14:42] head is so if you're down looking at a phone or with a patient for every one degree puts one pound

[00:14:46] of pressure through your neck so if you're down looking at a phone and you're at a 45 50 degrees

[00:14:52] that's 45 to 50 pounds of pressure you can strengthen all you want but that's still not

[00:14:58] going to create that balance of undoing the movement now a healthy spine is one that goes

[00:15:05] forward and back so my next step of my prevention is some strengthening right we again the stronger

[00:15:12] our muscles are the more they're able to absorb some of those forces and it all depends on what

[00:15:16] you do for a living or recreational things uh you know types of things you do throughout your

[00:15:22] house what you need to do is very specific to a person I have some there's from that one video

[00:15:31] that you had sent like there's McGill core stabilization there's Sarman stabilization

[00:15:36] exercises that people can do I personally find a more functional type movements like if you're

[00:15:43] doing lunges or squats you're working your core you know if basically the older we get the more

[00:15:50] we want to do weight-bearing exercises and we just need to keep moving so step ups step downs

[00:15:58] deadlifts squats I really like bridges laying on your back lifting your yes or you can combine it

[00:16:06] into a hip thrust yep you know we are very I say like front loaded or anterior dominant so we want

[00:16:12] to strengthen a lot of our upper back and our low back and our butt and our hamstrings you know from

[00:16:19] sitting a lot there's something called sleeping glute syndrome our glutes don't fire up how they

[00:16:23] should one you can get the pressure off that by doing some press-ups but two getting those muscles

[00:16:29] on the backside to to fire up so whether it be um upper back working your mid trap low trap

[00:16:37] your glutes your hamstrings you know those are going to be your your heavy hitters to kind of

[00:16:43] create that balance there are there are millions of exercises out there and this is the part no

[00:16:48] like I tell my patients all the time you don't need millions of exercises you need to find a few

[00:16:53] then you're going to stick to that you find interesting and that would benefit from and

[00:16:57] that's going to be different you know from Kevin's you know you might do you two might do the same

[00:17:03] but you know some of it is going to vary from person to person in what you do for living or

[00:17:08] what your goals are I also have to say does everyone need to sit with good posture all the

[00:17:13] time no we say poor posture is reserved for the pain-free you know our it is important for you to

[00:17:21] bend over and not have pain and so if you've done all these back bends and you avoid forward bends

[00:17:28] or I have just the opposite I have patients who do tile work or electricians and they're doing all

[00:17:35] this backward movement they need forward movement to create that balance and that's all it is about

[00:17:40] creating a balance so Kevin you would you would go into like what you've been up to then yeah so

[00:17:48] I mean Jessica knows a little bit of it but before I get into that kit I kind of get we've talked

[00:17:56] about sauna before too just at TRC so can you talk about that a little bit well I actually just

[00:18:06] went to a sauna yesterday not the one I have in my house but in Canandaigua I ran a 77.7 relay race

[00:18:17] around Seneca Lake which was amazing during that I actually had knee pain while I was running my

[00:18:23] second leg was able to get my knee pain to go away with doing knee straightening with some

[00:18:29] overpressure reversing the movement of my knee bends just putting that out there but we went to

[00:18:35] a barrel sauna that had steam but is this the same place you talked about before just because

[00:18:44] it's so beautiful it is it's called the lake house in Canandaigua

[00:18:49] New York it is so beautiful but they do a sauna where you go in and every 15 minutes you come out

[00:18:58] and take a cold shower and then you go back in you come out take another cold shower you put some like

[00:19:04] mask on and it's for an hour it's the best it's the best thing ever but saunas have been shown

[00:19:11] especially infrared saunas you know have been shown to help muscle recovery detoxification for

[00:19:21] you know I use it for anti-aging benefits they're aging backwards you know so yeah Benjamin button

[00:19:32] all right right on all right so Zach and I sort of independently organically have been sort of

[00:19:40] working on our health over the last year or two so this was all brought on to me from reading Peter

[00:19:48] Atiyah's book Outlive talking about health span versus lifespan in other words as your age being

[00:20:01] able to enjoy those years with health and not be debilitated by what he would call the four horsemen

[00:20:08] of poor health which would be diabetes heart disease alzheimer's and cancer so

[00:20:18] you know I think out of all you know the risk we can't predict the risk for alzheimer's

[00:20:29] diabetes is I don't think is going to be a problem for me heart disease who knows there's a lot of

[00:20:35] stress in dentistry and all that sort of stuff but the the thing that really stuck out to me is

[00:20:42] that part of the prevention for alzheimer's and also sort of this sort of functional health as

[00:20:50] you get older is lifting weights and grip strength and grip strength which Zach and I joke about a lot

[00:21:00] but it's true and also doing cardio so since last July since I read the book I've been committed to

[00:21:08] doing my doing kettlebell routines and writing my peloton and switching that off every other day

[00:21:14] which is basically what I've been doing Jessica's seeing my kettlebell routine on my app which she

[00:21:20] critiqued so you want to talk about that that's okay I switched it up since then but that was

[00:21:27] only like two days ago so okay yeah but what was your critique of that my critique was you should

[00:21:36] be lifting heavier yeah I'm not sure I'm not sure that I can right now that's that's the thing right

[00:21:43] because your muscles adapt and it's like okay like with a kettlebell and squats like you could

[00:21:48] probably be lifting more 100% it could with that yes yeah then like what you could do with like

[00:21:54] arms or you know yeah and every so many weeks you want to increase your loading or your reps

[00:22:01] or changing it up but and that makes sense because I mean what what was one of the one of the uh

[00:22:07] Atiya things in that book is you got to build up more strength now because inevitably no matter

[00:22:13] what you do you're gonna lose it it's it's going down once you get into decade seven you know eight

[00:22:18] you know all that like you're you're gonna you're gonna come down so you better start at a high

[00:22:23] enough level to accept the decline there is this huge movement going on about the benefit of

[00:22:33] lifting heavy and I feel like it's very empowering for women especially because we're always told oh

[00:22:40] you don't want to lift too heavy you don't want to look like a man you don't want to get big right

[00:22:43] you don't want to be too bulky and now it's like hey we kind of had the thought process all wrong

[00:22:51] like lifting what you lift for females what you lift in your 30s and 40s is the most

[00:22:57] preventative and beneficial thing that you can do to prevent osteoporosis

[00:23:03] it's going to help with bone density for sure right yep and I taught at Tufts University

[00:23:08] uh last week in Boston and I was an adjunct faculty in their uh doctor of physical therapy program

[00:23:16] and there was 80 students and let me tell you more than half of those students were able to do a

[00:23:23] single leg pistol squat like they were super fit but they all lift heavy and I'm like our bodies

[00:23:30] can handle that but it's kind of not what we've grown up you know learning or doing

[00:23:37] I in my generation it was like if you lift heavy you're gonna you're gonna hurt yourself

[00:23:42] you know you're good and that in that'll be you know that's not smart you know it's like lift

[00:23:47] kind of heavy not heavy heavy you know so that's what we were always taught I I can see where

[00:23:53] there's some some flaws to that for sure and females especially I feel like yes great lift

[00:24:00] besides five or ten pounds I'm like come on we can do better than that yep what's your routine

[00:24:06] these days Zach okay so let me let me talk about the kind of some of the the back stuff so I I

[00:24:12] alluded in the last episode that I hit a I hit a wall when I started getting like a sciatica pain

[00:24:18] in addition to the back it was one thing to get the back pain I take my ibuprofen you know and

[00:24:23] do my biofreeze and which was all a mistake but that's what I did and I'm not and like Jessica

[00:24:27] said I would get I would heal but I wasn't thriving I was like just living in like in between pain and

[00:24:34] then not moving that was a bad place to be so when I finally had the sciatic problem I had to

[00:24:40] get everything fixed up it started with you know what I didn't know was McKenzie kind of metheset

[00:24:46] it started with press-ups and it kind of progressed Jessica mentioned the McGill big three that was

[00:24:51] helpful to me like there it wasn't like the end all be all but it was it was helpful to me that's

[00:24:55] something you can YouTube and and see a video on that I think that's a nice thing the bridges were

[00:25:00] helpful but then when I got to at least a kind of pain-free point I was like okay now I want to get

[00:25:08] this back and neck and all these things and and I tell you what also like tight hamstrings will

[00:25:13] kill your lower back to man flexibility and stretching needs to be a component of it and

[00:25:18] I know that's not what we're talking about right now but like there's some things that in there

[00:25:22] that need to be do need to be discussed that could be a whole other show we can bring Jessica

[00:25:25] back to me I'm sure she has stretches she likes this too but the best thing I bought for myself

[00:25:31] was a was a Roman chair to do back extensions because that was reversing out the dental pain

[00:25:39] and I use that back extension machine that's just a machine that just like you kind of hook

[00:25:43] your legs into and your your upper body kind of is free above it and you can go then down and up

[00:25:51] you can also do lateral movements with it you can also hold weights up like above your head to get

[00:25:58] your lower trap three muscles but strengthening my neck my lower back and those lateral muscles

[00:26:07] that was what changed my life now I don't now even if I have I'm in a horrible position doing a D.O.

[00:26:15] on fifteen on someone with a terrible cheek I'm standing up practically to do it or packing

[00:26:21] cord around the back of a you know number fifteen prep I know it's a horrible posture if someone

[00:26:27] that was in charge of ergonomics was watching me do this they'd be like dude you're gonna be hurting

[00:26:31] in the next morning you know what now I have the like ability the strength to resist that enough

[00:26:38] that I'm not gonna hurt after that it's horrible posture it's bad I'm sure I could do better but at

[00:26:43] least I can do it now so we and we've got in the game changer for me we talked behind the scenes

[00:26:48] about let you know that difficult position or you know that I had I had the other day in a surgery

[00:26:55] that I felt like I was holding a yoga pose that again if some ergonomic professor walked by they

[00:27:03] would slap you on the wrist but I had to do it to get the job done and in the middle of it I'm

[00:27:10] thinking about you and holding this pose and I don't know it I don't know how long it was 20 30

[00:27:18] seconds but also in the back of my mind I'm like I can do this because I know my back is stronger

[00:27:23] now and it's not gonna affect I can do this for 20 or 30 seconds it's not gonna ruin my day

[00:27:29] two two years ago doing something like that though would be like oh yeah that's it you know I'm gonna

[00:27:33] spasm out um you know it's gonna be a bio freeze night you know like I now I don't I don't have

[00:27:39] that but that took it's a lot of different movements but if I tell you if you're a dentist

[00:27:44] that has back pain that roman chair for 100 bucks off of amazon was the single best thing I've ever

[00:27:51] bought it's not everything I also incorporated some walking like Jessica alluded to just motion

[00:27:56] is lotion movement that's good I also have a pull-up bar you know I'm like I'm like doing

[00:28:01] some dead hangs and some other things uh but the but above all I think of all the things I've done

[00:28:07] the the backwards back motions with the with the roman chair and the you know ql side raises and

[00:28:14] the and the the trap three holds man that has made my back the strongest back I've ever had like

[00:28:21] it worked well for me during like water ski season last summer and skis I don't have pain after all

[00:28:27] those things now and it's that is it's a blessing and it's it's almost a joy to talk about I want

[00:28:32] to like shout it out to dentists that have this problem because it's solvable it's it's also helped

[00:28:38] your skiing right oh it has oh very much it's definitely helped my skiing and also I'm thinking

[00:28:44] you know how we all complain about that patient that can't lean back yeah because we know in the

[00:28:49] back of our mind we're going to have to get in an awkward position because that's I'm gonna have to

[00:28:53] get hurt to help this person right now I'm more willing to do that now I'm not saying that I'm

[00:28:59] superman or anything like that but I'm more willing to do that because I don't feel like in

[00:29:05] the back of my mind I'm going to get hurt doing that if I also because I think these doing these

[00:29:12] exercises and stuff increases just your blood flow to the area yeah tissue tolerance if I do

[00:29:18] if I am sore like for instance today I had two of those upper molar preps is my back is just a tiny

[00:29:26] bit sore right now like as I'm sitting here I'm like I can kind of feel it but in years past that

[00:29:31] would mean that tomorrow was going to suck for me when I wake up tomorrow I'm going to be fine

[00:29:35] because my capacity to heal is significantly improved because of that increase in flexibility

[00:29:41] tissue tolerance and blood flow so Jessica you've just heard two dental professionals I think we can

[00:29:47] call ourselves dental professionals sort of we at least got that going so I guess I'd love to

[00:29:53] what is your comment on what we just talked about yeah so I feel what Zach mentioned is what he's

[00:30:02] doing for his back and overall I think that's beautiful like you're doing the right strengthening

[00:30:09] that I feel like is going to carry in the long run my only advice would be the movement advice

[00:30:17] so for example you did all the strengthening right in and when you do do those exercises

[00:30:23] you're right you're increasing oxygen oxygen and blood flow to the area that's one gonna help get

[00:30:28] you healed quicker but those muscles are gonna be able to absorb those forces versus the the force

[00:30:34] is going to the discs to the nerves yeah locking up those joints and when people have muscle spasms

[00:30:41] they think oh like let's dry needle it and let's do bio freeze well yes yes I've done all those

[00:30:47] things right what we find is if we move the joint it's like a trickling effect the muscles will

[00:30:53] start to relax they're doing that because they're guarding it and what happens you're putting that

[00:30:58] bio freeze on it's like you're putting a band-aid over a splinter you need to take the splinter out

[00:31:02] you need to restore that movement so if you are feeling sore today from doing that position my

[00:31:09] advice would be you need to what I say for people who have a profession that requires the sustained

[00:31:14] movement and it's whether it be forward or backward for you guys for forward is preventative like you

[00:31:21] should be at before you go to bed knocking out a set of 10 of press-ups maybe oh yeah planning on

[00:31:27] it yes I guess I know those I know those help if I if I have a day where I'm sore I know that I

[00:31:31] you have to go back to the basics I go back to the original press-ups or the or some of the just

[00:31:37] light bridges or the or even the McGill moves those are very comforting those will not hurt me

[00:31:42] you know if I went and did a set of back extensions right now with a slightly sore back that would

[00:31:46] probably be a mistake from exam I'm going to double down on it but you know yeah so yes I

[00:31:51] agree with the press-up idea I love that that's like I said that is a great that hip glides I'm

[00:31:55] sure you like those two those are those are good all those are good all those are good all right

[00:32:01] Kevin we're getting we're getting close do we need anything more from anything uh I think there's

[00:32:07] Jessica while we got her here this is we need to have her back for the you know what we need to

[00:32:10] have her back for the stretching thing that that needs to be part of it I'm sure you she's got

[00:32:13] stretches but that's a whole other show I'll have to catch let's catch back up later so I've

[00:32:18] got some stretching ideas too I want to hear about what she thinks about those so Jessica

[00:32:23] thank you for making time out of your day thanks for doing this thank you guys so much this is great

[00:32:29] if uh if someone wanted to dabble in some of these you know McKenzie moves is does the is there a you

[00:32:38] does McKenzie have a YouTube page of just show displaying some like press-ups or some of their

[00:32:43] moves or do you just you just YouTube but basically the some of the moves I'm sure if you YouTube

[00:32:48] McKenzie you know back bend or cervical chin retraction some videos will come up um they have

[00:32:57] on Amazon it's like a ten dollar book like treat your own back or treat your own neck and those are

[00:33:02] for anyone and it gives you some nice patient friendly or you know common language that can

[00:33:08] help people understand kind of what's going on and with some exercises but also they discuss

[00:33:13] prevention functional return benefit of strengthening all that kind of stuff

[00:33:19] excellent Kevin what app are you using if someone wants to do if someone's like you know what I want

[00:33:24] the I want the physique and hair of Kevin Fryer what uh what app do I need for that uh so right now

[00:33:31] I'm I'm using the Apple Fitness Apple Plus Fitness app okay Fitness Plus and and the Peloton

[00:33:39] so and what is there like a particular I'm using this like uh I can extra like a particular exercise

[00:33:45] within that app I'm using the strength with dumbbells app except using my kettlebells instead

[00:33:50] of the dumbbells okay so okay it's different that's as of last week so I I mentioned I mentioned this

[00:33:59] on the the show we did uh last week but uh since then my my back guy that I follow called uh low

[00:34:05] back ability he uh actually released a website that you can join that has the list of all the

[00:34:11] moves that and I do every single one of them every single move he's got in there save one

[00:34:17] you'll have to figure out which one it is uh I I do them all and I love them so that that's

[00:34:22] that's my guy but I also am a big fan of the McKenzie press-ups and the Miguel stuff

[00:34:26] I do want to make one other comment I I do think that uh reading that Peter Attia book whether you

[00:34:34] buy into that or not I think it's worthwhile I was talking to a a friend over the weekend

[00:34:41] I do have another friend Jessica oh this holy smoke you're breaking her heart and uh we were

[00:34:47] talking about that we do kind of live in a time where we have access to this stuff or like our

[00:34:53] parents didn't because my friend I grew up with his uh friend in high school and his father was

[00:35:00] uh a really good guy but he died of colon cancer because you know people that age you know didn't

[00:35:08] really take care of themselves so well we have so much access to so much information

[00:35:13] um it it would be a shame for your children to not be able to live as long as you possibly could

[00:35:19] in a healthy way so I really recommend that outlive book and anything else that you can get

[00:35:26] your hands on to do something for your health as someone that's like a third of the way through

[00:35:31] that outlive book and had listened to Attia on numerous other shows to have a gist of what he

[00:35:36] was going to talk about before I even got into the book I would say that yeah as dentists like

[00:35:40] we spend so much time thinking about bonding agents or thinking about some of our like

[00:35:45] you know business ideas or investment strategies and like man there is no there's no you're not a

[00:35:51] hero to be a multi-millionaire in your 60s who can't like hike run ski invest in your whatever

[00:36:00] whatever your passion is like don't be the kind of guy who can't do anything with that because you

[00:36:08] have ignored your diet and your body so you know amen worthwhile just for that just if he gets you

[00:36:16] some religion on that front for sure so have you read this Jessica are you has Kevin got you into it

[00:36:23] no he mentioned it but I feel like it is uh definitely worth the read yeah check it out

[00:36:29] shirts at the library even zero dollars I'm sure your husband's heard him on a particular podcast

[00:36:34] before yeah I'm sure I'm sure but there is so much without even reading the book there is so

[00:36:40] much to say about gut health we are what we eat yeah inflammatory foods you know and I see it

[00:36:46] all day long with patients you know um having all this inflammation and pain and how we're trying to

[00:36:53] heal and sleep what a difference it can make but really our bodies are meant to move and the

[00:36:59] American Heart Association mentions how like sitting is the new smoking right yes I've heard

[00:37:04] that yep we just need to get get going yeah but and you're right about the inflammation too like I

[00:37:10] said you dive enough down that book you're gonna realize that like you know eat enough ultra

[00:37:15] processed foods it's gonna be harder for your body to heal from anything but there is pie at

[00:37:20] there is pie and I would definitely that's that's worth the ultra processed calories but

[00:37:25] but for real I mean Jessica and I have talked about our patients and what they appear to be

[00:37:30] eating and all that sort of stuff and what that has done to their health and you know

[00:37:34] and their teeth yeah and they're too sure yeah for sure uh rude pie sometimes comes with a little

[00:37:40] uh container of bee pollen so that's true it has to be great for you now it's healthy that undoes

[00:37:45] everything yeah all right again thank you Jessica for joining us thanks for taking the time out of

[00:37:49] your day Kevin thanks for getting Jessica your one and only friend to come on our show we

[00:37:54] appreciate that all right uh hey if you guys haven't joined the very clinical facebook page

[00:37:59] check it out Kevin still isn't charging but he's seriously thinking about changing his mind on that

[00:38:03] so hurry while it's still free thank you for listening and we will see you next Tuesday