The 18STRONG Podcast
The 18STRONG Podcast
18STRONG.com / Jeff Pelizzaro (Golf Digest Top 50 Fitness Professional)
366. Dr. Kyle Richmond: Maximize Mobility, Strength Controls Movement, and Social Media Tips for Coaches.
55 minutes Posted Jan 23, 2024 at 4:04 pm.
) Successful Practice Through Social Media
) Golf Swing Improvement and Chiropractic Practice
) Mobility Training for Strength’s Importance
) Technology’s Impact on Back Pain
) Importance of Movement and Rehabilitation
) Neural Connections and Bypassing Muscle Guards
) History of REBUILT and Parting Questions
– Jeff PelizzaroThe 18STRONG Podcast, episode number 366, with Kyle Richmond from Rebuilt Strength and Rehab. What’s up guys? Welcome back to the 18STRONG Podcast, where we’re here to help you build a stronger game, because we know that every golfer deserves to play better, longer. This week we have Kyle Richmond from Rebuilt Strength and Rehab on the show, and Kyle’s a chiropractor up in the Chicago area that really I found by watching his Instagram videos. He’s posting a lot of great content in the world of chiropractic performance and especially mobility. He’s been talking a lot about the importance of being able to work on your mobility where it has a purpose and it’s going to help your athletic ability to play golf better, but really just to move better in overall life, and how you can do that with intent as opposed to just working on a bunch of stretching and flexibility exercises. Kyle’s posts are very popular in our world in the golf and fitness world and so it was cool to finally get to meet him and talk to him about his strategies, not just in the training facility, but also on how he built his Instagram account and how he built his following, how he has now turned that into a full brick and mortar business, that he’s starting to work with clients in his own facility. So you’re going to really enjoy this episode with Kyle Richmond.
– Kyle RichmondI appreciate that. That’s incredible. The whole thing about now social media is that the people I’ve met, the rooms I’ve been in and stuff that I didn’t even expect I was the guy coming out of school like I don’t need social media, that’s stuff. That’s kind of done. I don’t want to do all these things, but now it’s like it’s really what my practice is like, how it revolved around now, which is amazing.
– Jeff PelizzaroYeah. So give me a little bit of that story, because you were saying you’re just kind of recently out of chiropractic school the last two years. You’ve just opened your new practice, which we’ll get into that too, but tell me how this kind of snowballed into. You have a very big following on social media and you said your practice really revolves a lot around that.
– Kyle RichmondYeah, so I graduate in October of 21 from chiropractic school and I had an Instagram account that I just used to post like my crossbow workouts, family stuff, whatever it was. And then, as I’m getting towards the end of school, I’ve still not used it. I’m thinking, like I see people on there, I don’t think it’ll be that valuable. Whatever I graduate and over that year I start posting something. So, yeah, I worked for it was like, hey, you should post some things. You know. Really, the best way to show, or the best thing about it, was to show hey, yes, I’m a chiropractor and everyone has the predisposition of like I know what a chiropractor is. Yeah, been there, done that. I’m like well, I do things differently. Let me post and kind of show that. I post it for like a year on and off of, like maybe once or twice a week, whatever I have family stuff, my dog, gym, mobility, you name it.
– Jeff PelizzaroYeah.
– Kyle RichmondI had a reel that just started going viral and it started getting like hundreds of thousands of views and likes and my my follower counter from like 2000 to 10,000, like three days, oh my gosh. Oh, okay, I’m like this is this is really happening, like I saw the K after it and like this is this is crazy. Um, so I ran with it. I started doing more. I got people reaching out. I’m working with people virtually doing all these things. Um, fast forward to about June of 2023 and I have about 30,000 followers. I’m making money off social media in terms of like, ads and clients, all these things. Um, I was at the point where I was unhappy at my old job. I was ready to go on my own. Well, I was fortunate. I had an income that said, hey, if you go on your own, your overhead is all like you’re, you’re ready, you don’t have there’s almost no risk, which I know there’s risk going to get business, but that made it easy. And then everyone around here knew of me because of social media.
– Jeff PelizzaroThat’s awesome. So give us a little bit of your background. Even before Cairo school, like sports wise, would you? You know, did you play a bunch of sports? I know you, um, were in CrossFit and personal training and all of those things. So give us a little background on yourself.
– Kyle RichmondOkay. So growing up I played a little bit of everything, um, but gravitate towards soccer. Soccer was my everything from about early junior high through high school. I thought I was going to play in college. It was kind of always the goal. Um, I knew I wanted to be a chiropractor as early as like my freshman year of high school because I had an injury I separated my shoulder real bad playing soccer and it was a chiro PT mix that helped me rehab and I’m like, oh, this is awesome. So I knew I wanted to do that. I got towards the end of high school looking at colleges and I was like, well, I know, graduate school is very expensive, it’s very time consuming, and the team I was looking to play for is like, well, you can’t work or do anything, it’s just soccer. So I kind of, you know, I made the choice to give it up, um, but then I found CrossFit, which was a way to still be active and do stuff competitively.
– Jeff PelizzaroSo where you’re located, you’re Frankfurt, illinois, is that right?
– Kyle RichmondAnd so where is that in?
– Jeff Pelizzaroin relation to oh so Chicago.
– Kyle RichmondIt’s Southwest Chicago by about 30, 45 minutes, but I mean you are so close to everything, the city’s right there, all the North suburb, south suburbs, it’s just all meshed into one giant area probably similar to high state, probably outside of St Louis’s right. It’s just just city of hot city.
– Jeff PelizzaroYeah, Okay. Well, we got plenty of friends in the Chicago area that can help you with that golf swing. Hey. I need it, trust me.
– Kyle RichmondI can hit it far. Do I know where it’s going? Nope.
– Jeff PelizzaroYeah, I’m sure the swing speed isn’t an issue for you, it’s the. It’s the club face control, it’s getting that, getting that club on the ball.
– Kyle RichmondAll that? Yeah Well, cause, like, the best piece of advice I got was hey, let the club do the work for you, Cause I’m just going up there and just trying to just smash as hard as I can. You’re like you don’t need to do that. That helped me a ton, but I need I need some work.
– Jeff PelizzaroSo let’s talk a little bit about your practice kind of your mentality working with clients, because you mentioned, you’re not what people tend to think of when they think chiropractic. I think that’s really changing too. You actually just made a post recently about you know, should you go chiro or PT, and it was really like a you know end of the post was like no, it just depends on who you know, how that person treats you and what their philosophies are and everything so. But I really do think and I have a couple of great buddies, a lot of people that have been on the show here that are they’re not what you think of when you think chiropractic. I think the old school is yeah, come in, crack your neck, pop your back, but there’s so much to it. So when somebody comes in to see you, give us just an idea of what that might look like.
– Kyle RichmondOkay. So first I like to set the expectations, because either they’ve come in because they’ve heard a good referral that I’m different, or they’ll come in expecting chiropractic care, in a sense of like they just want the adjustment and go home. So I have to first sit down day one, take the entire history, kind of give them a little more of like what to expect in terms of treatment. Hey, like a lot of the education on it, I’m gonna send you home with some things and just make sure one were a good fit. I do get some people that aren’t happy with that because they do want to just get adjusted, go home, which can I do that sometimes.
– Jeff PelizzaroYeah.
– Kyle RichmondI know what that is. My please no.
– Jeff PelizzaroYeah, when somebody comes to to work with you, do you have some people that now just kind of come on a regular basis, more for almost kind of the training side of things, as opposed to you know not the the typical hey, come back, we got a cracky next week, but it’s it’s more like do you have clients that have been with you for a while. They’re really just coming in to get their training in.
– Kyle RichmondYes and more. Those are like my active people, right, they go to the gym every single day. They want to stay involved in what they’re doing and usually something comes up. My next visit, hey, I was doing shoulder press and I got this like just weird tightness in my shoulder. Awesome, let’s assess it, see maybe where you lack things, because, again, I’m not doing head to toe every single time. Someone comes in what their main can play as we focus on. But then people that do want to just have to be coached through things, hey, I know I lack in rotation my hip. Well, let’s keep working on that month over month and just keep improving it, because we know it’s going to take time. We know you’re always improving and, god, aches and pains happen all the time. And you know I do have more of the maintenance see based things and I think that’s something that’s really typical.
– Jeff PelizzaroYeah, I know I have. So you know, I started out in the more the physical therapy world, the clinical world, and now I’m more on the fitness side. We’ll call it performance side, right, because it? Because the PT always blends in, but it I’m not doing traditional clinical PT where a doc refers them over. It’s more on the fitness side. But you know, some people they just want that accountability, like oh no, I have an appointment with Kyle at this time every week and they know that they’re they’re going to get it done and that’s. That’s their way of keeping themselves accountable, which is awesome and it doesn’t mean like I’m going in to get readjusted every single week to get everything back in balance, right.
– Kyle RichmondYeah, yeah. So hey, were you doing that stuff for your shoulder that we talked about three weeks ago? Like yeah, I know, dude, because I know I’m gonna come see you and I always think like they’re wasting their time and money. They’re like I don’t want to do that. So, yeah, the accountability. And that’s again going back to being a coach. Right, you are coaching these people, you’re holding them accountable, and that’s what a lot of people in fitness really want.
– Jeff PelizzaroYeah. So let’s talk a little bit about mobility, because it seems like you really hone in on a lot of mobility work in your posts. From you know, from what I’m seeing, and I have a feeling, you’re going to be able to give me a good definition of mobility versus flexibility, and you do a great job of saying like, hey, instead of doing this, which is what you know, this version of whatever, this is actually what mobility looks like. So what is the difference to you between mobility, flexibility, for our audience? And then we’ll dive a little deeper into that.
– Kyle RichmondYeah, that’s a great question. It’s funny because I’m known around here as, like, the mobility guy.
– Jeff PelizzaroSo when we’re working on different joints, we’re working on the ability to control those joints. Really, that’s what it boils down to, right. How does that relate to increasing strength? Because, you know, when we go to the gym, obviously everybody wants to go do something where they’re going to get stronger. I want a deadlift, I want a squat, I want a split squat but doing some of the things that you’re showing, some of these smaller single joint related things, but working on how to control those, can really be a huge boost to your end-all strength. When it goes back to those exercises, right, agreed.
– Kyle RichmondYeah, you break down the parts I like to look at. Maybe somebody doesn’t have a great spot as like an eye test. Well, let’s look at where your hip moves. Let’s look how your ankle moves. Let’s look how maybe your low back moves. If we see big deficits in that or places that you can’t control or really use those muscles to the best of your ability, well, let’s break it down, gain the mobility in that tissue, get stronger there, and then we bring you back to that exercise.
– Jeff PelizzaroAnd that’s where, when people go to places like Instagram and they think that that’s their education, right, they’re going to see a lot of the things that people like you and I we put it out there because it’s important stuff and you mentioned this too. But some of it is to catch an eye. You know it’s not something that you make up just to make up, but some of it is things that you may not see a normal person that doesn’t have any background in fitness or mobility or Cairo or whatever and it gives different ideas on ways to work through those things. But, yeah, like it’s not that sexy to post a split squat every, you know, all the time, or a deadlift, so you got to do some of those things. For those of you listening Know that that’s not the only piece, right, you have to do the other big things, the other big rocks, but these are the things that you can do to help kind of maximize and increase your efficiency in those joints, in those tissues.
– Kyle RichmondYeah, there’s two types of people that come to see me People that are in pain or people that know they need to work on something. Hey, I’m just really stiff in this joint. Like we can break that down, find a low hanging fruit, improve that, and if you have more stable, controlled, strong joints, the likelihood of injury is definitely reduced. Right, I like to say we can’t prevent injury. We can mitigate it, though.
– Jeff PelizzaroSo, as you’re working with different clients and you know you said you run with you run the gamut as far as who you end up working with, from professional athlete to, you know, those in their 80s, 90s. What are some of the things when you are helping somebody work through either an injury or let’s even kind of focus a little bit more on, maybe, mobility and gaining more control, what are some techniques that you can share with, just kind of, you know, the general public? Not something that needs real specific detail, but some techniques that are maybe something they haven’t heard of or they don’t really know or understand what the reason is that you’re doing them.
– Kyle RichmondOkay, so I love that because one thing you’ll see a lot of my page and maybe people have heard about this in terms of mobility is cars. Cars stand for controlled, articulate rotations. What it is is moving your joint to its maximum capacity in terms of range of motion. So it’s a full, it’s a joint circle in a sense. The reason I love that because you can take it from basic teaching someone how to move their joint, just learning where it is in space, to training it by loading it up, making it really difficult, taking out compensations. So a good example would be a hip.
– Jeff PelizzaroI love that, yeah, being able to, because we use cars a lot and in fact we here, at 18STRONG, we have what we call our EFDs are every F and days, and it’s mainly some cars I went through you know I’m FRC and functional range conditioning and so went through and so we implemented yeah, a lot of the cars just shoulders, necks, the scapular muscle, you know, are the scaps doing all those little things and doing them, the consistency of doing them to make such a big difference, especially for our population of golfers, where they’re constantly Well, most of them are probably sitting at a desk most of the week and then going out on a Saturday morning or Sunday or golf trip and they’re trying to play 18, 36 holes. And so speak to the importance of the consistency of getting your body moving and doing those things. And I love the fact that you said you can scale the cars and make them as hard as you want to.
– Kyle RichmondReally, yes, and I like to use the phrase like use it or lose it. A lot of people will be like hey, I have a hard time putting my coat on. Well, how often do you reach back behind you in the shoulder extension? They’re like maybe every time I put my coat on the winter but then six months go by and I haven’t put that on. Cars are a way to kind of maintain what you have. So for a lot of people who, as they’re aging, you can maintain your range of motion a lot simpler. But I ask people, how do you take your neck into a full range of motion extension, right? Almost nobody looks up like fully into cervical extension. You go, well, you wonder why you lose. Your body is going to start grading that and doesn’t want to. So cars are a way to maintain that range of motion.
– Jeff PelizzaroWhat are some of the most common injuries and issues that you’re seeing on a regular basis?
– Kyle RichmondWell, as a chiropractor, there’s a lot of back pain. I’ve been because, for whatever reason, like and I get it, people think spine, they go chiropractors. Yeah, people have to really tell them like, do you do ankle stuff? Like, of course I do?
– Jeff PelizzaroI hope that I make that apparent.
– Kyle RichmondBut low back pain. I think I’m seeing that even a lot more in the younger population and I don’t know if it’s because of postcode or just technology. In general, I have treated more 14 to 17 year olds with low back pain than I’ve ever probably seen before. Outside that, a lot of shoulders, a lot of hips from people being active. You do see it all. Maybe not as much hands and feet stuff, but the extremities low back pain, ridiculous, these down the arm. That’s very common for us.
– Jeff PelizzaroWhen you are looking at somebody’s back, are there some commonalities that you’re seeing? And actually, let’s talk about that 14 to 17 year old population, because you know many of us. We were all a 14 to 17 year old, but many of us have 14 to 17 year olds now. I’m thinking of my older son, and my daughter will soon be in that demographic too. What do you think? You mentioned technology. What are some of the things that you’re seeing that’s contributing to that back pain? Because, as you and I both know, typically when you have back pain, that doesn’t mean that you have a bad back. There’s something else, right?
– Kyle RichmondYeah, usually these kids are sitting in flexion, like excessive flexion or just sustained positions. All day long they sleep flex, which is no problem, right. But then we get up, we get ready for school, we’re sitting there for breakfast, we sit on the bus or in the car, we sit at our desk all day. We go back home. Most kids are now on their iPads or computers, even doing homework. For longer periods of time they’re sitting. If they’re not in extracurricular activities, which I do see a lot of, then they’re sitting even more.
– Jeff PelizzaroYeah, unfortunately, again, I’m picturing my two kids and you know those games the Fortnite, the you know watching the silly little videos and it is. It’s a shame that it’s not as normal for them to just go out and play. They have more structured times, like to go to practice, and you know the different structured activities where it’s run by adults, but there’s so much less just going out and goofing around and climbing trees and you know we played roller hockey day in and day out and everything, yeah, everything. And I think that, as much as we specialize in these different sports and, yeah, these kids are getting more narrowed focus and the coaching is getting better in those sports, but I really think that they’re missing out a lot of that athleticism and just overall human function by just going down one rabbit hole.
– Kyle RichmondI agree. I see that with it’s getting really bad in baseball, baseball, softball. These kids are all year round one sport, 100 miles an hour in that direction, and you want them to get exposed to different things. Guess what, if you’re not doing a lot of rotation, you’re not doing a lot of extension, whatever it is in that joint, you’re going to lose your. It becomes sensitive to that pain or that range of motion and you know, yes, I did a lot of just soccer and looking back, I wish I did other things. I wish I stayed more in basketball. I wish I did that I think. Correct me if I’m wrong.
– Jeff PelizzaroYeah, I mean the best athlete, the best soccer player I ever played with, because soccer is my sport as well Taylor Taylor Twelman, if you know who that is, was on my high school soccer team and, yeah, then went on to be the leading scorer in the MLS, played over in Germany, but I just I was.
– Kyle RichmondEven you see it in fitness too. Right, people are only doing bodybuilding, they’re only doing powerlifting. What we see over time is, if you don’t diversify your training, you run into more injuries, long term health issues, like I see. Power lifters are another one I treat a lot right Squat, bench, deadlift, some accessory but they are moving so just in a sagittal plane all day long. There’s no rotational capacity, there’s not that stuff, and we see them degrade a lot quicker. So it’s, it’s just that hyper specificity. There’s a time and place for it, but like you sound athletes, like there’s a lot of these guys with Patrick Mahomes baseball, football, like he was great, he was great at both. A lot of these guys can go to multiple sports. You can you ever see it? They drop football players and they can. They can shoot a basketball better than 90% of people and they don’t play basketball. But they’re just great athletes. They’re great movers.
– Jeff PelizzaroYeah, it’s funny. A lot of those guys cannot swing a golf club, though, which is which I find very interesting. You watch some of the NBA guys. Steph Curry is in it, definitely an exception. He’s a very good golfer, but if you’ve ever seen LeBron swing a golf club, it’s it’s worse than. Charles Barkley, I think.
– Kyle RichmondIt’s funny, I never even thought of that.
– Jeff PelizzaroOkay, yeah, so have you worked with many golfers in your clinic at all. I mean, do you have any?
– Kyle Richmondcome through A lot of just you know your day to day, your office workers that love to golf, and a lot of them, you know I see a lot with neck issues. They can’t rotate their neck very well and they go in there. Here they go and they go through it and they end up getting the huge spasms or low backs too, because they can’t even control their lumbar spine and not just rotation but flexion extension. I see a lot of that and that’s more of your maintenance. He kind of people like, hey, you want to go golf, make sure you’re still doing these things because you might feel great. But guess what, you go out there, play 18 holes. You haven’t played a while and things are going to light up on you. So golfing is. I do treat a lot of golfers.
– Jeff PelizzaroYeah. So so that population right there, I think, is really, aside from a lot of the golf fitness professionals that listen to the show, I think the population you’re talking about is really who’s listening to the show too. You know a lot of guys that are my age mid forties, you know, maybe late thirties to mid fifties. They are now like really diving into. I want to play more golf. I’ve got family stuff I’ve. You know I’m limited for time, so you mentioned a couple like the neck, the low back. What are a couple things? If a, if a golfer comes in to you, what are a couple things that you look at and say like, hey, these are the big rocks that we need to kind of look at, because I know you’re going to be swinging a club and rotating and doing all these different activities.
– Kyle RichmondSo I always go full assessment spine, cervical, thoracic lumbar. The biggest thing with cervical is make sure they have rotation more than anything, because they’re spotting that ball. They’re not just moving their whole upper back with everything as they go, they’re keeping that there and they have to be able to look over their shoulders. So I’ll ask these guys hey, can you look over their shoulder? They’re like that’s about it.
– Jeff PelizzaroYeah, the rotation component is it’s such a big deal in golf, right, but when your body’s not moving properly, your back is naturally going to rotate in the wrong spot. So what are some of the things that you help them do with the thoracic spine? Because really you mentioned getting more extension. If the thoracic spine so for those of you listening, you know basically your rib cage, the area of your rib cage but on the backside of your body if that can’t extend backwards a little bit, it definitely it can’t rotate well too, right? So are there any little tips or drills that you could kind of talk through? I know it’s hard to do on a, on a podcast, but a couple of things that they could think about doing on either daily basis, weekly basis, just for some of that maintenance piece.
– Kyle RichmondYeah, I think a big one is sprinkling that in throughout their day. A lot of them who are desk workers. I typically have them do some sort of thoracic extension at their desk. I take them hey, put your hands behind your neck, bring your elbows in front a little bit and lean back over that chair into extension. Let’s do maybe a set of 10 every couple hours throughout your day to help loosen that.
– Jeff PelizzaroYeah, let’s take a second to thank our sponsors over at 1st Phorm, and this week I want to highlight their Formula One post workout protein shake.
– Kyle RichmondYour interpretation on your hip is maybe one of the most important, especially rotating the pelvis in relationship to the hip right. A lot of them can move femur on pelvis the other way around. It’s really difficult. So I’ll put them in a lot of like block positions. Hey, can you keep this block here against the wall? Will you open up your hips Just seeing how they can move? But I do start with just looking at the hip joint in general, external to rotation, seeing where can they actually passively get there, so flexibility, and then can they actually move there. And then I just haven’t break down their swing, like let’s just go watch you swing and see where you’re super limited on. And there’s a bunch of tests on that. But I think the hip internal rotation gets missed a lot. Obviously, external still important. Having a hip that rotates is very important, but I think the pelvis on top of the femur is one of the most important.
– Jeff PelizzaroThat’s a good point, because we do tend to see people doing internal rotation drills where they are so moving the foot, moving the leg, and the pelvis is staying stable, but you’re saying, you know, almost fix the leg and then move the pelvis on top of that, which is really how you’re moving when you’re in the golf swing.
– Kyle RichmondRight, and then you can actually give them a. Hey, can you control your lumbar spine on top of this? Because usually you lock in the lumbar spine or anything else and then you just move the foot. Well, yeah, the femur is where we’re getting rotation, but it almost isn’t the same. Well, it’s not. It’s not the same rotation you are when you’re in a golf swing. You’re moving everything else relatively because your feet are still staying there and you’re moving everything on top of it. So I like to give them both.
– Jeff PelizzaroSo you talked a little bit about the cars earlier. I would also assume that you and I know this because I’ve seen on your page you do a lot of what’s called pales and rails and some of those different you know, kind of FRC related kind of movements and techniques, what is going on when you’re doing, and if you could explain kind of pales and rails and layman’s terms, what’s going on when you’re doing those and why are those so important as opposed to just the cars which you were talking about before?
– Kyle RichmondRight, so that’s a phenomenal question. So cars I think of as a way to maintain your range of motion or at least like a little check to see how you’re feeling and how you’re moving. We don’t use cars to gain more range of motion, right? We have to have some sort of really more aggressive or maximum contraction strength effort to gain range of motion. Okay, so that’s why it’s important. So a pales and rails it’s a way to do isometrics and you can get more control on that range of motion. And you can get more control on that range of motion and get stronger. You can produce force in those motions.
– Jeff PelizzaroCan you take it, take a joint and give us an example of what it would look like to do a pale versus a rail.
– Kyle RichmondOkay. So I think a very easy one to do is the shoulder joint. I think a lot of people understand if you’re in extra rotation so you’re trying to bring your wrist back behind your shoulder. I usually put people on the ground. They may have a block under their wrist and they’re trying to push that hand down into the block for the pales and then they’re trying to pull that away for the rails. So they’ll feel all the anterior stuff and stuff in the front of the shoulder work on that first contraction and we’re trying to pull that away. They’ll feel the backside of their shoulder pull themselves in extra rotation and they’ll notice how much harder it is. One, they probably can’t move there. Two, they’ll cramp up like no other and then they’ll just get a lot more range of motion. The hip is a little hard to explain if people understand like 90-90, but I think that’s always an easy one for people to understand.
– Jeff PelizzaroNo, that’s a great one. So for those of you listening, basically like your hands up in a pitcher’s position, like you’ve got the ball getting ready to throw but you’re lying on your belly and then you’re trying to keep your elbow on the ground or might be elevated a little bit, but then you’re trying to lift your hand so it’s going up towards the ceiling. So when you’re doing the pushing into the block, why is that part important too?
– Kyle RichmondSo that’s the tissue that is lengthening. We have to also make sure that can contract in that range of motion. We don’t want useless I hate to say useless, but range of motion. Let’s go back a second. Yeah, the rule specificity says if you do something passive you will get passive results. If you do something active, you’ll get active results.
– Jeff PelizzaroThat’s such an important part and I’m so glad you went there, because any most golfers are looking for. I need more rotation. I need more rotation. Give me a rotation stretch. Give me something that’s going to make my back swing bigger. But what you just said is so crucial that you could stretch all day long and you could get yourself to be like Gumby. But if you don’t then build strength with some resistance in those new ranges, you’re almost putting yourself at risk for injury, right? 100%, 100%, yeah. So being able to find those positions and I highly recommend you guys go check out Kyle’s post, because he does a good job of showing many of these where you’re putting yourself in a position and then you’re creating force, you’re putting tension and stress through whatever that joint is, whatever tissue that is because that’s then going to build that strength in that new range of motion that you just gained. So stretching is great, but if you’re just stretching to stretch, like you said, you’re not really going to get the benefit. Ultimately, you want to be stronger in that range of motion.
– Kyle RichmondYeah, and that’s really important. People think mobility work like it should be challenging. You shouldn’t want to do a ton of it. If you’re doing an hour worth of mobility, you’re probably not doing it with the right intent. I coach a class over here on Thursdays and it’s a mobility-based class and I was like, oh, we’re going to do stretching. I’ve got them doing lift-offs at the point where their hips are cramping and they’re struggling. You know people get very like I’ll give them mobility programs right. Like there’s only three or four things in here to do that day I go.
– Jeff PelizzaroYeah, I would venture to say that a true mobility program like you’re talking about could be the most brutal thing that a person could go through, because they don’t expect it to be hard, right? My clients know, like if I grab just a little bit like a one-pound weight, they’re like, oh shit, something bad’s coming. You know, like this is going to be hard If I don’t grab anything. You know you put them in a postural position and they have to hold it like you’re talking about. Those are the things that can be like super, super frustrating because they’re so hard and they don’t seem like they should be and sometimes they have that neural component where your body’s not really connecting with what’s going on, they steer at it.
– Kyle RichmondThey’re like I had a guy who, if he could squat 500 pounds, he can’t pick his foot up off the ground and hip interrotation to save his life and he’s just steering at it. Yeah, I’m all the way down to his side. He’s like a half inch off the ground. You’re like, wow, okay, so there’s something you can work on it. And again you could find a low hanging fruit and find untrained tissue. We know something that’s untrained progresses very quickly and can get stronger very fast, and then you can just make the whole system better.
– Jeff PelizzaroTalk a little bit about the neural connection of our bodies. Sometimes are protecting ourselves right, so like keeping us from going into positions that we shouldn’t be in, even though we’re trying to. But the brain is sometimes that circuit. Can you explain that a little bit? And how do we almost bypass that circuit? Are there ways that you’ve found to kind of get past that?
– Kyle RichmondYeah, so the biggest thing if you’re trying to gain range of motion and your body is guarding it right you people who say I’ve really tight groin or hamstrings typically it’s guarding something Well, instead of saying we’re going to stretch as aggressively as we can, I get them in a position or stretch where it’s maybe a four out of 10 intensity, something they can breathe and relax into, right, you have to have control in terms of your own nervous system. If you’re fighting that thing and like, oh, I’m stretching, but it’s an eight out of 10 and I can’t even bear to be here, well then you’re just reinforcing that negative stabilization strategy from that muscle. So, get them in something they can relax into. And then we start adding in those isometrics, because now we’re teaching the brain to actually use that in terms of its own control and you can start ramping that intensity. But that’s where pales come in as like one of my greatest rehab tools, because I can start putting them in positions that feel more safe to the body. They can get stronger in there and then the brain lets them have that.
– Jeff PelizzaroYeah, that’s where that consistency comes in so much because somebody could go see you and this is really so the traditional model of just straight up manual therapy. You know, somebody can go get manual therapy and then get sent out the door, not be given any kind of an exercise, not be given anything that they’re going to then strengthen, and they come back and they’re like well, it’s tight again. It’s like well, yeah, no, kitten, it’s tight. We loosened it up because literally, heated up the tissue, moved it around a little bit, I stretched you out and then I sent you on your way and so, yeah, moved well for an hour and but then the next day nothing’s changed.
– Kyle RichmondThose are my favorite posts. A lot of clinicians do. They go oh, look at their solar reflection. We started and here they are when they left. But then, like I want to see what happens when they came back three days later were they right back to it? Because, yeah, you can get more range of motion temporarily, but we got to be able to keep that and that’s why I tell people you’re going to do this exercise when you leave here a few times a day or whatever every other day, whatever it might be to help progress you. So when you come back in, we’re not doing the same song and dance. If I’m doing the exact same treatment every single time, then I’m not doing my job or you’re not doing your job. Someone’s at fault here.
– Jeff PelizzaroYeah, have you ever seen that video that Dr Spina did and it was kind of showing like that snake oil salesman kind of stuff, where he’s like hey, look, I know exactly which one. Yes, here’s a guy, here’s the high, on a table stretching out a hand, you know, you know lifting the leg up, stretching the hamstring look how tidy he is and then bring him down and I forget what he does.
– Kyle RichmondHe like, he like rubbed his shoulder or something he’s like oh, here you go.
– Jeff PelizzaroAnd then smacks him on the face, he’s like I could literally do anything here, and the second time I lift your leg it’s going to go further. So if you have a clinician that says, oh look, look, how much better you’re moving after that Sometimes that’s for show, sometimes it’s to get people to buy in, and you know so they can’t. So then it’s like, oh wow, that really does work. But just know that that’s not fixed right.
– Kyle RichmondRight and that’s why, like as a chiropractor, I use manipulation for a lot of my golfers. I’ll manipulate their T spine and then say, hey, now let’s go move that and strengthen it. Get you, because we just opened up new range of motion temporarily. You’ve got some more stuff to work with here. Let’s go and use that and hopefully try to keep some of that gets stronger there. And you know, that’s why you can do stretching or soft tissue. I have a massage gun, I have copying and taping all these things that do have benefit as long as you’re still doing the active stuff on top of that.
– Jeff PelizzaroYeah, which is a very it’s an extremely valuable skill, right, like that’s what most people are coming for Help me get out of pain. Then it’s taking that next, taking the next step, to then help them get onto that path of keeping it where it is moving forward, getting better, getting stronger Awesome, can you. Can you explain to me cupping? So I don’t really know that much about cupping. What is the mechanism that that you’re looking to get? What’s it? What’s it good for? What does it help people with?
– Kyle RichmondOkay. So I think a lot of people think it’s breaking up like fashion all the soft tissue stuff. Do I think that’s the case and does literature support that? Probably not, do I think it’s great to help reduce pain temporarily, gain some more range of motion. It feels good. I think that’s the end of the day. If it feels good, it’s going to help them just get some movement in whatever area. Awesome. Is it going to bring down inflammation? No, because we’re probably increasing inflammation.
– Jeff PelizzaroOkay, good, Because that’s kind of where my mentality was and I just wanted to understand a little bit more about it. All right, so now that the clinic’s open, rebuilt, is there a background behind the name or just cool name?
– Kyle RichmondYou know it was a cool name, but I’m sitting there and it was like, hey, it’s June and I want to open this thing up as soon as I can. I was like I got to start. I was just on Google every day like looking for words that sounded cool. I’m said to people what do you think about this? I was very adamant it was rebuilt strength and rehab because I wanted not to say chiropractic. I think I already would pigeonhole myself because people are still like oh, you’re a chiropractor. I didn’t know that, because strength is super important. I think a lot of doctors are even telling their patients that you need to get stronger here, you need to be stronger as you age. So it doesn’t just say it’s just for younger people, it’s for everybody. I’m going to rehab showing it.
– Jeff PelizzaroI love the name and the colors are good. I’ll have you know, I was doing my research on you and my 10 year olds like ooh, I like how his letters are, like those lines, like that, so your logo looks good, yeah, so I appreciate that.
– Kyle RichmondI was on a website looking at things. I’m like, oh, I like this. I need someone to design that for me because I didn’t own what that was, but I was. I mean, I was on that. I was online like three, four hours a day just looking at things trying to figure this out. No, I’m happy at how it all turned out.
– Jeff PelizzaroVery cool. All right, my friend, before we close up, I got some questions that I got to ask you, that we ask everybody that comes on the show. I know you’re not a big golfer so some of these might not totally apply, but I think you could probably hand them Caddy Shack or Happy Gilmore.
– Kyle RichmondLots of Happy Gilmore. It’s all in the hips.
– Jeff PelizzaroI love that. If you could pick a walk-up song to the first T-Box when you’re playing a little golf, what’s your walk-up song going to be?
– Kyle RichmondOoh, all right, I’m a big like low weight guy from all those things, probably a belly. I love that one that just gets me hyped up.
– Jeff PelizzaroExcellent, all right, is there a book that you tend to like to recommend to people, or a book that’s really meant a lot to you over the years and maybe you’ve read a couple times or given out as gifts? It doesn’t have to be anything related to fitness, cairo, whatever, just something that means a lot.
– Kyle RichmondSo at first I would always recommend Atomic Habits For most people. I loved it. One recently, though, that I almost value even more is called the Dip. Caddy really talks about when to keep going, when to not keep going, when are you just driving to something that’s really not worth your time? And I find that very valid with what I’m doing, Because there’s certain paths I’m going down, it’s like hey, don’t continue, Keep doing that. Maybe you’re wasting your time. Quit the thing that won’t get you a lot right now to put effort in the thing that’s going to get you a lot more over time. So I found that super valuable. And again, books like that can go to any sort of field, any sort of lifestyle. A lot of people resonate with that.
– Jeff PelizzaroExcellent If you could pick a celebrity foresum to go play golf with. Who’s going to be in your celebrity foresum Could be past or present people, a debtor life.
– Kyle RichmondOh, you know I’m already from soccer. I love Ronaldo, messi. Those are the ones too. I would just love to see how they interact, and I think that’s a different soccer. We don’t see a lot of their personality as much as we do with professional football and basketball. You see these guys all the time. I feel like we don’t know who a lot of these guys are, especially with the language barrier. But if you had to pick four I don’t know, those are my two, though, for right now I think that would just be incredible.
– Jeff PelizzaroYeah, that would be interesting to see how those two work together on the golf course too.
– Kyle RichmondI’d just love to see it because we know how it is on the pitch. It’s just so. They’re friendly, but you know they see it.
– Jeff PelizzaroYeah, All right, if you could pick any place in the world. We’ve got the 18STRONG jet fueled up, ready to roll. You get to play golf at any place in the world. Where are we taking you? I honestly somewhere war, Somewhere war after being this ex-poker like a true Chicago guy.
– Kyle RichmondAnd it’s literally all I want right now. It’s all I could think about. I’ve never really played golf anywhere outside of the Midwest, so I would love to even just Arizona or Florida, whatever it is Somewhere warm and be able to see something actually look nice. Dude, you’re out here. The greenery is not really there until maybe two weeks out of the year. It’s really nice, but I know it’s not the answer I was hoping for, but just somewhere warm.
– Jeff PelizzaroThat’s right, somewhere warm. I like it. What’s, given the fact that you have done really well with your social media account? You’ve got a ton of followers. What’s an account that you like to follow, that you’d like to share with our audience? And again, it doesn’t have to be fitness related at all.
– Kyle RichmondGot to show us this guy named Brock. He’s got like 600-something thousand followers. I can look up the exacting later. He’s the one that really taught me how to use social media and kind of ins and outs. Gives me some things to do, not to do. He’s the one that made me do that 30 day not made me, but told me to do this 30 day challenge and got me being consistent, got me comfortable being front of camera. So I kind of like that. If you’re looking to grow your social media, that was my favorite one Because there’s all these people that can give you all sorts of great fitness advice. Like I want to know how to grow this, and he was the number one.
– Jeff PelizzaroOK, cool. I know that a lot of the fitness professionals that are listening and watching this will want to know that. So, guys, we’ll make sure that we link up that in the show notes. I want that.
– Kyle RichmondWe’ll get that on there for sure. I’ll tell you.
– Jeff PelizzaroYeah for sure. And then last thing well, I’m going to ask two versions of this what’s the best piece of golf advice you’ve ever been given? That’s going to be the first one. And then I’m going to say what’s the best piece of personal fitness advice that you’ve ever been given.
– Kyle RichmondOK, golf I kind of knew this earlier is let the club do the work. I was the guy who was just trying to go up there and hit as hard as I could, no matter what, realizing like you don’t have to absolutely hit it as hard as you can. The club will do a lot of it for you, especially when you’re driving it Fitness-wise, oh boy. I think the biggest thing is that intensity is the driver of most things. You have to have intent behind what you’re doing, and this goes for anything mobility, strength, flexibility. Have a reason for what you’re doing, and I think that can go to any sport, any type of fitness.
– Jeff PelizzaroAwesome. Well, kyle, this was super fun. Great to finally meet you, and thanks for taking the time to come on. We really love what you’re doing. We’re going to keep reposting your stuff, for sure, and just keep going. That means the world. Congrats with the new facility, with Rebuilt, and good luck to you.
– Kyle RichmondI appreciate it, Jeff. Thank you.
– Jeff PelizzaroThanks for listening to the 18STRONG Podcast and if you found this episode helpful, don’t forget to share it with your friends. And, of course, go follow us over on Instagram at 18strong. Thanks again. We’ll catch up with you next week. Stay great hard, practice smart and play better golf.
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Show notes
Guest: Dr. Kyle Richmond (Founder: REBUILT Strength & Rehab)Host: Jeff PelizzaroEpisode Number: 366Podcast: The 18STRONG PodcastPartners: Linksoul, 1stPhorm
Summary
Listen in as Kyle Richmond from Rebuilt Strength and Rehab joins us to unfold his transformative journey from a chiropractic student to a social media sensation and savvy entrepreneur. Discover how Kyle’s dedication to mobility and athletic performance, carved out a unique niche in chiropractic care. He shares the pivotal role Instagram reels played in expanding his reach and the surprising ways his online surge propelled his practice into virtual consultations and impactful partnerships. Kyle’s story is a testament to the boundless potential of social media in nurturing a business and connecting with clients in today’s digital landscape.
During our conversation, Kyle and I exchange thoughts on modern chiropractic practices and the shift in public perception from pain relief to wellness and performance. We emphasize the critical importance of patient education and self-management, providing insights into comprehensive treatment strategies that transcend traditional adjustments. We also delve into the integration of mobility training in fitness regimes, clarifying the distinction between flexibility and mobility, and advocating for its role in enhancing movement control and injury prevention across various demographics.
Wrapping up, we tackle the emerging issue of back pain among the younger generation, attributing it to the sedentary habits linked with technology use. Kyle and I highlight the benefits of incorporating simple mobility exercises, like Controlled Articular Rotations (CARS), to counteract these lifestyle patterns. We also touch upon the nuances of soft tissue therapy in clinical practice, debunking common myths and underscoring its genuine merits. Plus, don’t miss out on the lighter side of our discussion, where we share personal favorites and envision hypothetical celebrity golf matches, adding a personal flair to the professional discourse.
Main Topics
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Dr. Kyle Richmond shares his journey from chiropractic school to social media influencer and entrepreneur, leveraging Instagram reels to grow his practice and connect with clients.
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Improving golf swing, modern chiropractic care, education, maintenance, and shift in public perception of chiropractic services.
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Mobility is crucial for fitness, as it involves active control and strength, benefits all ages, improves joint stability, and complements other forms of training.
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Mobility, specifically Controlled Articular Rotations, is crucial for joint health in aging populations and athletes, while sedentary habits contribute to back pain in youth.
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Strategies for desk workers and golfers include thoracic extension exercises and hip mobility techniques.
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Nature’s protective mechanism, moderate stretching, and consistent exercise can improve mobility without extensive pre-workout routines.
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Benefits of soft tissue therapy, clinic branding, and personal insights on movies, golf, and books.
Follow Kyle Richmonds
Instagram: @drkyle.richmond
Links Mentioned
Atomic Habits – James Clear
The Dip – Seth Godin
@Brock11Johnson
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Want the full episode transcript? (click the “+” )
0:00:04 – Jeff PelizzaroThe 18STRONG Podcast, episode number 366, with Kyle Richmond from Rebuilt Strength and Rehab. What’s up guys? Welcome back to the 18STRONG Podcast, where we’re here to help you build a stronger game, because we know that every golfer deserves to play better, longer. This week we have Kyle Richmond from Rebuilt Strength and Rehab on the show, and Kyle’s a chiropractor up in the Chicago area that really I found by watching his Instagram videos. He’s posting a lot of great content in the world of chiropractic performance and especially mobility. He’s been talking a lot about the importance of being able to work on your mobility where it has a purpose and it’s going to help your athletic ability to play golf better, but really just to move better in overall life, and how you can do that with intent as opposed to just working on a bunch of stretching and flexibility exercises. Kyle’s posts are very popular in our world in the golf and fitness world and so it was cool to finally get to meet him and talk to him about his strategies, not just in the training facility, but also on how he built his Instagram account and how he built his following, how he has now turned that into a full brick and mortar business, that he’s starting to work with clients in his own facility. So you’re going to really enjoy this episode with Kyle Richmond.
Our partners over at Linksoul have been providing us with the best apparel for both on the course and off the course, from polos to t-shirts like the one I have on right now. Everything that they have is meant to be worn from the golf course to wherever you’re going next, whether that be casual, whether that be to the beach there’s all different options over there. So go to 18STRONG.com slash Linksoul. You’ll get 20% off of anything in your cart over on Linksoul’s website. So again, 18STRONG.com, slash Linksoul for our favorite brand of apparel for anything on the golf course and off. So let’s get to this week’s interview.
Kyle Richmond, welcome to the 18strong podcast. Yeah, for sure. So this is cool. This is the first time we’ve ever met connected, really, and one of the things that I love about what we do here. One of my favorite things at 18strong is like trying to find people that we really respect. We see them doing great things online, and your post just kept coming up in front of me on Instagram. You’ve posted quite a few of your things, and so it’s great to connect. It’s cool to see what you’re doing, and I like to think of us as kind of a lens that our golfers can go to, as like a trusted resource, because we know that if whatever’s on our page, if it’s us posting somebody else, it’s because it’s stuff that we like, it’s stuff that we trust, so you can do an awesome stuff. So first, thanks for doing that, thank you.
0:03:07 – Kyle RichmondI appreciate that. That’s incredible. The whole thing about now social media is that the people I’ve met, the rooms I’ve been in and stuff that I didn’t even expect I was the guy coming out of school like I don’t need social media, that’s stuff. That’s kind of done. I don’t want to do all these things, but now it’s like it’s really what my practice is like, how it revolved around now, which is amazing.
0:03:26 – Jeff PelizzaroYeah. So give me a little bit of that story, because you were saying you’re just kind of recently out of chiropractic school the last two years. You’ve just opened your new practice, which we’ll get into that too, but tell me how this kind of snowballed into. You have a very big following on social media and you said your practice really revolves a lot around that.
0:03:48 – Kyle RichmondYeah, so I graduate in October of 21 from chiropractic school and I had an Instagram account that I just used to post like my crossbow workouts, family stuff, whatever it was. And then, as I’m getting towards the end of school, I’ve still not used it. I’m thinking, like I see people on there, I don’t think it’ll be that valuable. Whatever I graduate and over that year I start posting something. So, yeah, I worked for it was like, hey, you should post some things. You know. Really, the best way to show, or the best thing about it, was to show hey, yes, I’m a chiropractor and everyone has the predisposition of like I know what a chiropractor is. Yeah, been there, done that. I’m like well, I do things differently. Let me post and kind of show that. I post it for like a year on and off of, like maybe once or twice a week, whatever I have family stuff, my dog, gym, mobility, you name it.
October 22 comes around. I’m like All right, I saw this challenge post the reel every single day for the whole month. I’ll try. Um, learned a lot that month, got really efficient at it how to post, when to post, do all these things. I still just continue to do that every day until mid February happens. I’m, we’re out to dare. I pick up my phone and there’s like 2000 misnotifications like this. I don’t ever get that. I get like 30 likes a day maybe, and that’s like a big deal.
0:04:53 – Jeff PelizzaroYeah.
0:04:54 – Kyle RichmondI had a reel that just started going viral and it started getting like hundreds of thousands of views and likes and my my follower counter from like 2000 to 10,000, like three days, oh my gosh. Oh, okay, I’m like this is this is really happening, like I saw the K after it and like this is this is crazy. Um, so I ran with it. I started doing more. I got people reaching out. I’m working with people virtually doing all these things. Um, fast forward to about June of 2023 and I have about 30,000 followers. I’m making money off social media in terms of like, ads and clients, all these things. Um, I was at the point where I was unhappy at my old job. I was ready to go on my own. Well, I was fortunate. I had an income that said, hey, if you go on your own, your overhead is all like you’re, you’re ready, you don’t have there’s almost no risk, which I know there’s risk going to get business, but that made it easy. And then everyone around here knew of me because of social media.
Like you said, I said, people said man, I’ve seen your videos all over the place and now I’m following you or I come in as a patient, um, but that was really what kind of kickstarted things. And from there I’ve used it to meet incredible people, um, companies, all these things I can get into but it’s been nothing short of absolutely just amazing.
0:06:02 – Jeff PelizzaroThat’s awesome. So give us a little bit of your background. Even before Cairo school, like sports wise, would you? You know, did you play a bunch of sports? I know you, um, were in CrossFit and personal training and all of those things. So give us a little background on yourself.
0:06:17 – Kyle RichmondOkay. So growing up I played a little bit of everything, um, but gravitate towards soccer. Soccer was my everything from about early junior high through high school. I thought I was going to play in college. It was kind of always the goal. Um, I knew I wanted to be a chiropractor as early as like my freshman year of high school because I had an injury I separated my shoulder real bad playing soccer and it was a chiro PT mix that helped me rehab and I’m like, oh, this is awesome. So I knew I wanted to do that. I got towards the end of high school looking at colleges and I was like, well, I know, graduate school is very expensive, it’s very time consuming, and the team I was looking to play for is like, well, you can’t work or do anything, it’s just soccer. So I kind of, you know, I made the choice to give it up, um, but then I found CrossFit, which was a way to still be active and do stuff competitively.
Um, I did CrossFit for 10 years all the way up through COVID. Um, I personal trained, did all these things and that’s where my love for fitness and exercise kind of blended with the chiropractic Cause I treat very similar to I hate to always say like more, like a PT, it’s not just coming to get adjusted, there’s. I do manual therapy, I love it time and place. But a lot of this stuff is, hey, exercise base. So if it wasn’t for CrossFit and personal training and learning how to coach people, I think, is also another huge skill that helped me as a chiropractor. You’re coaching people all day long, you’re not just sitting there, hey, how are you Crack, crack, crack, you know out the door. But so it was soccer and then CrossFit.
Um, I’ve dabbled in other sports growing up and it’s funny, cause golf is not my sport. Uh, I am, I am so bad. It was hand-eye coordination stuff, like extension of the hand, baseball, hockey, golf. I just was uncoordinated. In that I’ve gotten better, but it’s still a long ways away. Do you play a little bit? Uh, not as of recently, well, when I was in graduate school, like I wanted, but it was like, do I buy groceries or do I go play golf? Yeah, right, it was. It was really like that’s what it was for a while. Um, I need two more. I’ve done just some indoor stuff here, but uh, that is on my list. I have the golf clubs in my garage from my dad, like that is the next big thing, now that I have a little more disposable income, in a sense, and a little more time. You know, owning a business you don’t have that much time when you start, but I have a little more now so it’s on my list.
0:08:24 – Jeff PelizzaroSo where you’re located, you’re Frankfurt, illinois, is that right?
0:08:27 – Kyle RichmondAnd so where is that in?
0:08:29 – Jeff Pelizzaroin relation to oh so Chicago.
0:08:32 – Kyle RichmondIt’s Southwest Chicago by about 30, 45 minutes, but I mean you are so close to everything, the city’s right there, all the North suburb, south suburbs, it’s just all meshed into one giant area probably similar to high state, probably outside of St Louis’s right. It’s just just city of hot city.
0:08:46 – Jeff PelizzaroYeah, Okay. Well, we got plenty of friends in the Chicago area that can help you with that golf swing. Hey. I need it, trust me.
0:08:53 – Kyle RichmondI can hit it far. Do I know where it’s going? Nope.
0:08:57 – Jeff PelizzaroYeah, I’m sure the swing speed isn’t an issue for you, it’s the. It’s the club face control, it’s getting that, getting that club on the ball.
0:09:03 – Kyle RichmondAll that? Yeah Well, cause, like, the best piece of advice I got was hey, let the club do the work for you, Cause I’m just going up there and just trying to just smash as hard as I can. You’re like you don’t need to do that. That helped me a ton, but I need I need some work.
0:09:15 – Jeff PelizzaroSo let’s talk a little bit about your practice kind of your mentality working with clients, because you mentioned, you’re not what people tend to think of when they think chiropractic. I think that’s really changing too. You actually just made a post recently about you know, should you go chiro or PT, and it was really like a you know end of the post was like no, it just depends on who you know, how that person treats you and what their philosophies are and everything so. But I really do think and I have a couple of great buddies, a lot of people that have been on the show here that are they’re not what you think of when you think chiropractic. I think the old school is yeah, come in, crack your neck, pop your back, but there’s so much to it. So when somebody comes in to see you, give us just an idea of what that might look like.
0:09:57 – Kyle RichmondOkay. So first I like to set the expectations, because either they’ve come in because they’ve heard a good referral that I’m different, or they’ll come in expecting chiropractic care, in a sense of like they just want the adjustment and go home. So I have to first sit down day one, take the entire history, kind of give them a little more of like what to expect in terms of treatment. Hey, like a lot of the education on it, I’m gonna send you home with some things and just make sure one were a good fit. I do get some people that aren’t happy with that because they do want to just get adjusted, go home, which can I do that sometimes.
Sure, it’s not my favorite, it’s not what I wanted to show people, so they’ll come in, go through the history a lot of test exams, get baselines, get assessments, which they’re also like. This is new. I’m moving around doing things, maybe trying to elicit pain, seeing what happens if we do this, and by the end of it, they’ve been moving and doing things for almost an entire hour. But it’s a mix of exercise. It’s a mix of yeah, their soft tissue, manual therapy, adjustments, or usually later in treatment care.
If I got some of the ridiculous fear, some sort of like referral based pain, I’m not even manipulating the spine half the time, it’s just showing them. You know, self education, what can you do outside of here? How can you get back to your fitness? How can you get you know people think they can’t go to the gym because they’re they have back pain, like, hey, you know this might be gone in a couple weeks, but let’s still get you doing things.
And I think that is the most valuable thing of what I do is making sure they have the confidence and the tools to go and do things outside of here, because very few cases probably do require a ton of rest and a ton of like hey, let’s be careful. You know those are here and there, but a lot of it’s just self self management. Really, you know I want to see a handful of times I do get more of the maintenance based stuff, but then you know they come through my door three, four, five visits and then guess what? Now they’re referring for other people and they go hey, this is different, it’s a chiropractor I get people don’t even know I’m a chiropractor because I’m a little hesitant on it. You know my parents friends won’t come in here. It’s like, oh, your son’s chiropractor.
0:11:48 – Jeff PelizzaroYeah.
0:11:49 – Kyle RichmondI know what that is. My please no.
0:11:51 – Jeff PelizzaroYeah, when somebody comes to to work with you, do you have some people that now just kind of come on a regular basis, more for almost kind of the training side of things, as opposed to you know not the the typical hey, come back, we got a cracky next week, but it’s it’s more like do you have clients that have been with you for a while. They’re really just coming in to get their training in.
0:12:11 – Kyle RichmondYes and more. Those are like my active people, right, they go to the gym every single day. They want to stay involved in what they’re doing and usually something comes up. My next visit, hey, I was doing shoulder press and I got this like just weird tightness in my shoulder. Awesome, let’s assess it, see maybe where you lack things, because, again, I’m not doing head to toe every single time. Someone comes in what their main can play as we focus on. But then people that do want to just have to be coached through things, hey, I know I lack in rotation my hip. Well, let’s keep working on that month over month and just keep improving it, because we know it’s going to take time. We know you’re always improving and, god, aches and pains happen all the time. And you know I do have more of the maintenance see based things and I think that’s something that’s really typical.
Chiropractic is maintenance care. So people already see chiropractic go. I got to go for my monthly maintenance. I think it’s a blessing in the curse, sometimes obviously for business. You know you want to have your recurring, you know patience, but then again too, I don’t want them to become fully reliant. If they’re not getting value for me on that maintenance visit, then I don’t want them to feel like they have to come in. I’m very, you know, I really like to communicate that with people that you know you don’t have. You’re not forced to come in just because you’ve been under my care. It’s not a lifelong sentence, but if you find value, then we can make things work.
0:13:19 – Jeff PelizzaroYeah, I know I have. So you know, I started out in the more the physical therapy world, the clinical world, and now I’m more on the fitness side. We’ll call it performance side, right, because it? Because the PT always blends in, but it I’m not doing traditional clinical PT where a doc refers them over. It’s more on the fitness side. But you know, some people they just want that accountability, like oh no, I have an appointment with Kyle at this time every week and they know that they’re they’re going to get it done and that’s. That’s their way of keeping themselves accountable, which is awesome and it doesn’t mean like I’m going in to get readjusted every single week to get everything back in balance, right.
0:13:54 – Kyle RichmondYeah, yeah. So hey, were you doing that stuff for your shoulder that we talked about three weeks ago? Like yeah, I know, dude, because I know I’m gonna come see you and I always think like they’re wasting their time and money. They’re like I don’t want to do that. So, yeah, the accountability. And that’s again going back to being a coach. Right, you are coaching these people, you’re holding them accountable, and that’s what a lot of people in fitness really want.
0:14:13 – Jeff PelizzaroYeah. So let’s talk a little bit about mobility, because it seems like you really hone in on a lot of mobility work in your posts. From you know, from what I’m seeing, and I have a feeling, you’re going to be able to give me a good definition of mobility versus flexibility, and you do a great job of saying like, hey, instead of doing this, which is what you know, this version of whatever, this is actually what mobility looks like. So what is the difference to you between mobility, flexibility, for our audience? And then we’ll dive a little deeper into that.
0:14:45 – Kyle RichmondYeah, that’s a great question. It’s funny because I’m known around here as, like, the mobility guy.
You’re the guy who posts all the little stuff. At first I did it because it you know, yes, it’s a little flashy, there’s some things that not everyone needs to do, but it caught attention, it showed it was just something different. But I do like to preach that flexibility, mobility. Flexibility is like your passive range of motion, how far I can move you, how far you can maybe stretch into something. Mobility that’s the control part, the strength, the actual training stuff. Mobility work should be challenging. Like you should get sore, you should. There should be some strain and some effort. If you’re just sitting in a stretch, you know that we have to define the goals and I think that’s what I like to show people is you have to go. I’ve done mobility work and you see them over there with a banded distraction. They’re just kind of sitting in a stretch. I’m like, well, how about we do a lift off instead? And now you’ll see the change. So I preach a lot of mobility.
I think it’s very scalable. I don’t think everyone has to do it. I think a lot of people can benefit from it. I think it’s a low level entry for even just exercise. I can have someone doing a hip car or a hip mobility piece that might be scared of even doing an RDL or a squat. Well, hey, let’s just start super low level basic stuff and then I can progress you to more fitness. So I think the scalability I can train athletes at the pro level to. My 90-year-old grandparents come in here and just need to learn how to move their leg. They don’t even know where the control is. So, yeah, there’s the big thing, that kind of discern, you know, flexibility and mobility for people.
0:16:05 – Jeff PelizzaroSo when we’re working on different joints, we’re working on the ability to control those joints. Really, that’s what it boils down to, right. How does that relate to increasing strength? Because, you know, when we go to the gym, obviously everybody wants to go do something where they’re going to get stronger. I want a deadlift, I want a squat, I want a split squat but doing some of the things that you’re showing, some of these smaller single joint related things, but working on how to control those, can really be a huge boost to your end-all strength. When it goes back to those exercises, right, agreed.
0:16:39 – Kyle RichmondYeah, you break down the parts I like to look at. Maybe somebody doesn’t have a great spot as like an eye test. Well, let’s look at where your hip moves. Let’s look how your ankle moves. Let’s look how maybe your low back moves. If we see big deficits in that or places that you can’t control or really use those muscles to the best of your ability, well, let’s break it down, gain the mobility in that tissue, get stronger there, and then we bring you back to that exercise.
I think maybe a lot of people don’t understand that too, as they think they see the mobility and that’s all they ever have to do, that’s the only thing you can do. Well, no, let’s use it to get you back to where you need to. And guess what? The best thing now is the full range of motion squats, full range of motion, lunges, whatever that is. It doesn’t just mean the mobility is like the only thing. And I think a lot of people get surprised when they see my training and go well, you’re doing like bodybuilding and deadlifts and yeah, I show that I do mobility I integrate with all my training because I do like to do it, but it’s not the end-all be-all. So I like to really tell people that it’s not the only thing you have to do, but it helps.
0:17:35 – Jeff PelizzaroAnd that’s where, when people go to places like Instagram and they think that that’s their education, right, they’re going to see a lot of the things that people like you and I we put it out there because it’s important stuff and you mentioned this too. But some of it is to catch an eye. You know it’s not something that you make up just to make up, but some of it is things that you may not see a normal person that doesn’t have any background in fitness or mobility or Cairo or whatever and it gives different ideas on ways to work through those things. But, yeah, like it’s not that sexy to post a split squat every, you know, all the time, or a deadlift, so you got to do some of those things. For those of you listening Know that that’s not the only piece, right, you have to do the other big things, the other big rocks, but these are the things that you can do to help kind of maximize and increase your efficiency in those joints, in those tissues.
So obviously you deal a lot in the world of injury too, right, and doing these types of exercises, especially when you’re working on some of the specific strength in the joints, that’s what’s really building some resiliency to right to help you prevent some of those injuries 100%.
0:18:49 – Kyle RichmondYeah, there’s two types of people that come to see me People that are in pain or people that know they need to work on something. Hey, I’m just really stiff in this joint. Like we can break that down, find a low hanging fruit, improve that, and if you have more stable, controlled, strong joints, the likelihood of injury is definitely reduced. Right, I like to say we can’t prevent injury. We can mitigate it, though.
I can’t guarantee, just because you’ve been doing ankle mobility, you’re not going to spray your ankle, but that you know grade three sprain might only be a one or two then because you’ve gotten stronger there. So there is benefit in that.
0:19:21 – Jeff PelizzaroSo, as you’re working with different clients and you know you said you run with you run the gamut as far as who you end up working with, from professional athlete to, you know, those in their 80s, 90s. What are some of the things when you are helping somebody work through either an injury or let’s even kind of focus a little bit more on, maybe, mobility and gaining more control, what are some techniques that you can share with, just kind of, you know, the general public? Not something that needs real specific detail, but some techniques that are maybe something they haven’t heard of or they don’t really know or understand what the reason is that you’re doing them.
0:19:58 – Kyle RichmondOkay, so I love that because one thing you’ll see a lot of my page and maybe people have heard about this in terms of mobility is cars. Cars stand for controlled, articulate rotations. What it is is moving your joint to its maximum capacity in terms of range of motion. So it’s a full, it’s a joint circle in a sense. The reason I love that because you can take it from basic teaching someone how to move their joint, just learning where it is in space, to training it by loading it up, making it really difficult, taking out compensations. So a good example would be a hip.
Most seniors or older adults lack rotation in their hip One. They don’t use it. We don’t train that very often, so it degrades a little quicker. I can start to one very basic, just learning how to rotate their hip. Now, the professional athlete that can move their hip phenomenal. Well, let’s make you stronger, better in that. Let’s wait it, let’s take out any low back compensation. So cars is like that, super scalable. It could be a very small range of motion, a larger range of motion, and I can be as nitpicky as I want, or hey, I just use it. You’re moving your body every day. It’s a low barrier to entry for exercise. I’m not going to tell someone go home and do RDLs every like every morning for your low back and hips, because as an 80 year old they go. I don’t know what that is, I don’t care. But if you show them just how to move their hip and rotation, they’re more likely to buy in on that, and then again you can scale it to being very difficult for some people.
0:21:18 – Jeff PelizzaroI love that, yeah, being able to, because we use cars a lot and in fact we here, at 18STRONG, we have what we call our EFDs are every F and days, and it’s mainly some cars I went through you know I’m FRC and functional range conditioning and so went through and so we implemented yeah, a lot of the cars just shoulders, necks, the scapular muscle, you know, are the scaps doing all those little things and doing them, the consistency of doing them to make such a big difference, especially for our population of golfers, where they’re constantly Well, most of them are probably sitting at a desk most of the week and then going out on a Saturday morning or Sunday or golf trip and they’re trying to play 18, 36 holes. And so speak to the importance of the consistency of getting your body moving and doing those things. And I love the fact that you said you can scale the cars and make them as hard as you want to.
0:22:07 – Kyle RichmondReally, yes, and I like to use the phrase like use it or lose it. A lot of people will be like hey, I have a hard time putting my coat on. Well, how often do you reach back behind you in the shoulder extension? They’re like maybe every time I put my coat on the winter but then six months go by and I haven’t put that on. Cars are a way to kind of maintain what you have. So for a lot of people who, as they’re aging, you can maintain your range of motion a lot simpler. But I ask people, how do you take your neck into a full range of motion extension, right? Almost nobody looks up like fully into cervical extension. You go, well, you wonder why you lose. Your body is going to start grading that and doesn’t want to. So cars are a way to maintain that range of motion.
0:22:48 – Jeff PelizzaroWhat are some of the most common injuries and issues that you’re seeing on a regular basis?
0:22:54 – Kyle RichmondWell, as a chiropractor, there’s a lot of back pain. I’ve been because, for whatever reason, like and I get it, people think spine, they go chiropractors. Yeah, people have to really tell them like, do you do ankle stuff? Like, of course I do?
0:23:05 – Jeff PelizzaroI hope that I make that apparent.
0:23:06 – Kyle RichmondBut low back pain. I think I’m seeing that even a lot more in the younger population and I don’t know if it’s because of postcode or just technology. In general, I have treated more 14 to 17 year olds with low back pain than I’ve ever probably seen before. Outside that, a lot of shoulders, a lot of hips from people being active. You do see it all. Maybe not as much hands and feet stuff, but the extremities low back pain, ridiculous, these down the arm. That’s very common for us.
0:23:38 – Jeff PelizzaroWhen you are looking at somebody’s back, are there some commonalities that you’re seeing? And actually, let’s talk about that 14 to 17 year old population, because you know many of us. We were all a 14 to 17 year old, but many of us have 14 to 17 year olds now. I’m thinking of my older son, and my daughter will soon be in that demographic too. What do you think? You mentioned technology. What are some of the things that you’re seeing that’s contributing to that back pain? Because, as you and I both know, typically when you have back pain, that doesn’t mean that you have a bad back. There’s something else, right?
0:24:10 – Kyle RichmondYeah, usually these kids are sitting in flexion, like excessive flexion or just sustained positions. All day long they sleep flex, which is no problem, right. But then we get up, we get ready for school, we’re sitting there for breakfast, we sit on the bus or in the car, we sit at our desk all day. We go back home. Most kids are now on their iPads or computers, even doing homework. For longer periods of time they’re sitting. If they’re not in extracurricular activities, which I do see a lot of, then they’re sitting even more.
Sitting isn’t bad. It’s not moving your spine as the issue. So I see a lot of people who are, you know, flexion intolerant. As kids and I remember being that age and you were going outside, you were doing things, You’re in every single sport you weren’t sitting on your phone when you were bored, you were going around the house and doing things or playing games. Now there’s no reason They’ll just sit there for hours and hours on end and I see that even to my adults, all the desk workers there’s a lot of similarities. It’s sitting and it’s an unfortunate thing.
0:25:05 – Jeff PelizzaroYeah, unfortunately, again, I’m picturing my two kids and you know those games the Fortnite, the you know watching the silly little videos and it is. It’s a shame that it’s not as normal for them to just go out and play. They have more structured times, like to go to practice, and you know the different structured activities where it’s run by adults, but there’s so much less just going out and goofing around and climbing trees and you know we played roller hockey day in and day out and everything, yeah, everything. And I think that, as much as we specialize in these different sports and, yeah, these kids are getting more narrowed focus and the coaching is getting better in those sports, but I really think that they’re missing out a lot of that athleticism and just overall human function by just going down one rabbit hole.
0:25:55 – Kyle RichmondI agree. I see that with it’s getting really bad in baseball, baseball, softball. These kids are all year round one sport, 100 miles an hour in that direction, and you want them to get exposed to different things. Guess what, if you’re not doing a lot of rotation, you’re not doing a lot of extension, whatever it is in that joint, you’re going to lose your. It becomes sensitive to that pain or that range of motion and you know, yes, I did a lot of just soccer and looking back, I wish I did other things. I wish I stayed more in basketball. I wish I did that I think. Correct me if I’m wrong.
But the Super Bowl, I think it was like maybe last year or two years ago they said, hey, high percentage of these guys in the Super Bowl played multiple sports in high school and college. Well, that’s super important. And I think that now you get the coaches at the high school and college level that almost demonize it if you’re not full time. I wasn’t allowed to kick a football in high school because you need to only play soccer. You weren’t allowed to do that, even though it would have been probably for college. Great, if you got good at kicking, you could open up a lot more doors that way, but they’re just getting more narrow minded in terms of sports.
0:26:52 – Jeff PelizzaroYeah, I mean the best athlete, the best soccer player I ever played with, because soccer is my sport as well Taylor Taylor Twelman, if you know who that is, was on my high school soccer team and, yeah, then went on to be the leading scorer in the MLS, played over in Germany, but I just I was.
St Louis has this cool thing at the History Museum right now. It’s a. It’s a display all about St Louis soccer history, and so I was reading a little background on Taylor that I didn’t know. But he was offered, I believe, a full ride to play baseball and was invited to try out for I forget what professional baseball organization, but turned it down to go play collegiate soccer. And it’s like here’s a guy you know that played at the highest of levels and, yeah, he was going through both sports, all through high school or all through grade school, all through high school and you golfer wise, some of the best golfers out there, some of them the most powerful golfers, were all multiple sport athletes. It’s just kind of crazy that everything has become so specialized.
0:27:53 – Kyle RichmondEven you see it in fitness too. Right, people are only doing bodybuilding, they’re only doing powerlifting. What we see over time is, if you don’t diversify your training, you run into more injuries, long term health issues, like I see. Power lifters are another one I treat a lot right Squat, bench, deadlift, some accessory but they are moving so just in a sagittal plane all day long. There’s no rotational capacity, there’s not that stuff, and we see them degrade a lot quicker. So it’s, it’s just that hyper specificity. There’s a time and place for it, but like you sound athletes, like there’s a lot of these guys with Patrick Mahomes baseball, football, like he was great, he was great at both. A lot of these guys can go to multiple sports. You can you ever see it? They drop football players and they can. They can shoot a basketball better than 90% of people and they don’t play basketball. But they’re just great athletes. They’re great movers.
0:28:35 – Jeff PelizzaroYeah, it’s funny. A lot of those guys cannot swing a golf club, though, which is which I find very interesting. You watch some of the NBA guys. Steph Curry is in it, definitely an exception. He’s a very good golfer, but if you’ve ever seen LeBron swing a golf club, it’s it’s worse than. Charles Barkley, I think.
0:28:54 – Kyle RichmondIt’s funny, I never even thought of that.
0:28:56 – Jeff PelizzaroOkay, yeah, so have you worked with many golfers in your clinic at all. I mean, do you have any?
0:29:02 – Kyle Richmondcome through A lot of just you know your day to day, your office workers that love to golf, and a lot of them, you know I see a lot with neck issues. They can’t rotate their neck very well and they go in there. Here they go and they go through it and they end up getting the huge spasms or low backs too, because they can’t even control their lumbar spine and not just rotation but flexion extension. I see a lot of that and that’s more of your maintenance. He kind of people like, hey, you want to go golf, make sure you’re still doing these things because you might feel great. But guess what, you go out there, play 18 holes. You haven’t played a while and things are going to light up on you. So golfing is. I do treat a lot of golfers.
0:29:39 – Jeff PelizzaroYeah. So so that population right there, I think, is really, aside from a lot of the golf fitness professionals that listen to the show, I think the population you’re talking about is really who’s listening to the show too. You know a lot of guys that are my age mid forties, you know, maybe late thirties to mid fifties. They are now like really diving into. I want to play more golf. I’ve got family stuff I’ve. You know I’m limited for time, so you mentioned a couple like the neck, the low back. What are a couple things? If a, if a golfer comes in to you, what are a couple things that you look at and say like, hey, these are the big rocks that we need to kind of look at, because I know you’re going to be swinging a club and rotating and doing all these different activities.
0:30:20 – Kyle RichmondSo I always go full assessment spine, cervical, thoracic lumbar. The biggest thing with cervical is make sure they have rotation more than anything, because they’re spotting that ball. They’re not just moving their whole upper back with everything as they go, they’re keeping that there and they have to be able to look over their shoulders. So I’ll ask these guys hey, can you look over their shoulder? They’re like that’s about it.
And then you expect them to take all their force and rotate as hard as they can. Lumbar spine too, in terms of a lot of them are stuck in extension, like they’re super hyper extended, and then good luck trying to rotate the lumbar spine as you’re jammed into extension. So we work on being able to flex the lumbar spine, work on just the breeding to calm down some stuff, learn maybe some better stabilization strategies, and then thoracic spine is in there too, usually just mobilizing them into extension. Most of them are so stiff from their desk jobs that you can’t even rotate because they don’t even, they can’t flex or extend it. It is like a block of wood just between cervical lumbar. So it really is full spine for a majority of them.
0:31:16 – Jeff PelizzaroYeah, the rotation component is it’s such a big deal in golf, right, but when your body’s not moving properly, your back is naturally going to rotate in the wrong spot. So what are some of the things that you help them do with the thoracic spine? Because really you mentioned getting more extension. If the thoracic spine so for those of you listening, you know basically your rib cage, the area of your rib cage but on the backside of your body if that can’t extend backwards a little bit, it definitely it can’t rotate well too, right? So are there any little tips or drills that you could kind of talk through? I know it’s hard to do on a, on a podcast, but a couple of things that they could think about doing on either daily basis, weekly basis, just for some of that maintenance piece.
0:32:03 – Kyle RichmondYeah, I think a big one is sprinkling that in throughout their day. A lot of them who are desk workers. I typically have them do some sort of thoracic extension at their desk. I take them hey, put your hands behind your neck, bring your elbows in front a little bit and lean back over that chair into extension. Let’s do maybe a set of 10 every couple hours throughout your day to help loosen that.
So we know we need just more time in that position because a lot of them will just get to the course or I’ll even have them take their golf club behind them and get a little extension there by say, hey, if you can sprinkle it in throughout your day when you’re sitting there, that’s going to help, I think, more than anything to get ahead of that. We do some cervical extension stuff too, but I think just sprinkling it and making that more of a movement habit, because they’re just sitting in so much kyphosis all day long, which is not a bad thing, which is now you’re limiting yourself into extension and then guess what, they borrow somewhere else to get there.
0:32:51 – Jeff PelizzaroYeah, let’s take a second to thank our sponsors over at 1st Phorm, and this week I want to highlight their Formula One post workout protein shake.
I use this thing pretty much every day after my workouts because, let’s face it, being here in the gym working all the time with clients putting on a podcast, it can sometimes be tough to get my protein in on a regular basis, and so I know that with the post workout shake the Formula One first of all, it’s fast acting.
So right after your workout is a great time to get your protein in to help build your muscles, get yourself stronger and repair what you’ve done in the gym. But also, if you don’t know if you’re going to be able to get your protein in in your regular meals, it’s just a great way to make sure that you’re supplementing and hitting those marks. So be sure to go over to 1stPhorm.com forward slash 18STRONG to get your 1st Phorm Formula One protein shake, and everyone that enters through that link is going to be put into a drawing every single month for free 1st Phorm products. So, again, go over to 1stPhorm.com forward slash 18STRONG. Let’s talk the hips a little bit, because that’s another big piece that I find can be just kind of rock solid and hard for people to work through.
So, hip wise, how important are those for the golf swing?
0:34:08 – Kyle RichmondYour interpretation on your hip is maybe one of the most important, especially rotating the pelvis in relationship to the hip right. A lot of them can move femur on pelvis the other way around. It’s really difficult. So I’ll put them in a lot of like block positions. Hey, can you keep this block here against the wall? Will you open up your hips Just seeing how they can move? But I do start with just looking at the hip joint in general, external to rotation, seeing where can they actually passively get there, so flexibility, and then can they actually move there. And then I just haven’t break down their swing, like let’s just go watch you swing and see where you’re super limited on. And there’s a bunch of tests on that. But I think the hip internal rotation gets missed a lot. Obviously, external still important. Having a hip that rotates is very important, but I think the pelvis on top of the femur is one of the most important.
0:34:54 – Jeff PelizzaroThat’s a good point, because we do tend to see people doing internal rotation drills where they are so moving the foot, moving the leg, and the pelvis is staying stable, but you’re saying, you know, almost fix the leg and then move the pelvis on top of that, which is really how you’re moving when you’re in the golf swing.
0:35:14 – Kyle RichmondRight, and then you can actually give them a. Hey, can you control your lumbar spine on top of this? Because usually you lock in the lumbar spine or anything else and then you just move the foot. Well, yeah, the femur is where we’re getting rotation, but it almost isn’t the same. Well, it’s not. It’s not the same rotation you are when you’re in a golf swing. You’re moving everything else relatively because your feet are still staying there and you’re moving everything on top of it. So I like to give them both.
0:35:35 – Jeff PelizzaroSo you talked a little bit about the cars earlier. I would also assume that you and I know this because I’ve seen on your page you do a lot of what’s called pales and rails and some of those different you know, kind of FRC related kind of movements and techniques, what is going on when you’re doing, and if you could explain kind of pales and rails and layman’s terms, what’s going on when you’re doing those and why are those so important as opposed to just the cars which you were talking about before?
0:36:05 – Kyle RichmondRight, so that’s a phenomenal question. So cars I think of as a way to maintain your range of motion or at least like a little check to see how you’re feeling and how you’re moving. We don’t use cars to gain more range of motion, right? We have to have some sort of really more aggressive or maximum contraction strength effort to gain range of motion. Okay, so that’s why it’s important. So a pales and rails it’s a way to do isometrics and you can get more control on that range of motion. And you can get more control on that range of motion and get stronger. You can produce force in those motions.
I don’t show a lot of them. One they’re usually really boring to post because you’re just sitting in a position. They don’t understand it and it’s really hard to explain that in a quick eight second reel. I usually like to explain those more. One along with people. I use them a lot in my own videos. I use them a lot in my own videos. I use them a lot in my own practice for people. It’s a great an. Isometrics is a great way to just start reducing pain and gaining range of motion. But you have to do those to gain active range of motion and control more space, cars maintenance. So you have to separate those and then you know we can go and hold the pain levels and all that stuff. But that’s the best way to kind of discern those.
0:37:19 – Jeff PelizzaroCan you take it, take a joint and give us an example of what it would look like to do a pale versus a rail.
0:37:26 – Kyle RichmondOkay. So I think a very easy one to do is the shoulder joint. I think a lot of people understand if you’re in extra rotation so you’re trying to bring your wrist back behind your shoulder. I usually put people on the ground. They may have a block under their wrist and they’re trying to push that hand down into the block for the pales and then they’re trying to pull that away for the rails. So they’ll feel all the anterior stuff and stuff in the front of the shoulder work on that first contraction and we’re trying to pull that away. They’ll feel the backside of their shoulder pull themselves in extra rotation and they’ll notice how much harder it is. One, they probably can’t move there. Two, they’ll cramp up like no other and then they’ll just get a lot more range of motion. The hip is a little hard to explain if people understand like 90-90, but I think that’s always an easy one for people to understand.
0:38:06 – Jeff PelizzaroNo, that’s a great one. So for those of you listening, basically like your hands up in a pitcher’s position, like you’ve got the ball getting ready to throw but you’re lying on your belly and then you’re trying to keep your elbow on the ground or might be elevated a little bit, but then you’re trying to lift your hand so it’s going up towards the ceiling. So when you’re doing the pushing into the block, why is that part important too?
0:38:28 – Kyle RichmondSo that’s the tissue that is lengthening. We have to also make sure that can contract in that range of motion. We don’t want useless I hate to say useless, but range of motion. Let’s go back a second. Yeah, the rule specificity says if you do something passive you will get passive results. If you do something active, you’ll get active results.
That’s why if you’re just stretching, you won’t get stronger there. So if I just put you in a oh, you need more shoulder rotation, I just get you to stretch all day, well, you haven’t gotten stronger there. So if you still go and take that baseball as hard as you can, bring it back and throw it, you’re not stronger there. Nobody would believe that sitting in the bottom of a squat would make them stronger at their back. Squat right, you have to train that with strength. It’s the same idea with anything else. That’s why you could see I took the internal strength model with FRC. They’re blending strength training principles with mobility. They’re not just two. You know exclusive things. They all melt together and that’s why it’s so important to know that with rehab is you have to challenge and really give people something to work on and get stronger to see the results they’re looking for If I want to just give them a stretch, go do some yoga, go stretch all day, but you’re going to get a lot different results than what you want.
0:39:32 – Jeff PelizzaroThat’s such an important part and I’m so glad you went there, because any most golfers are looking for. I need more rotation. I need more rotation. Give me a rotation stretch. Give me something that’s going to make my back swing bigger. But what you just said is so crucial that you could stretch all day long and you could get yourself to be like Gumby. But if you don’t then build strength with some resistance in those new ranges, you’re almost putting yourself at risk for injury, right? 100%, 100%, yeah. So being able to find those positions and I highly recommend you guys go check out Kyle’s post, because he does a good job of showing many of these where you’re putting yourself in a position and then you’re creating force, you’re putting tension and stress through whatever that joint is, whatever tissue that is because that’s then going to build that strength in that new range of motion that you just gained. So stretching is great, but if you’re just stretching to stretch, like you said, you’re not really going to get the benefit. Ultimately, you want to be stronger in that range of motion.
0:40:33 – Kyle RichmondYeah, and that’s really important. People think mobility work like it should be challenging. You shouldn’t want to do a ton of it. If you’re doing an hour worth of mobility, you’re probably not doing it with the right intent. I coach a class over here on Thursdays and it’s a mobility-based class and I was like, oh, we’re going to do stretching. I’ve got them doing lift-offs at the point where their hips are cramping and they’re struggling. You know people get very like I’ll give them mobility programs right. Like there’s only three or four things in here to do that day I go.
If you do those the right way, you shouldn’t want to do more. You’re going to get like no one’s going to go to the gym so you need to do 100 sets of back squat, do three or four sets, put a lot of effort and time behind it. You’re going to get stronger. Mobility shouldn’t just be a thing. I got to stretch for 45 minutes. I’m going to go and do my PVC pass throughs, nice and easy. It really should be challenging. It should make you sore, it should make you tired and that’s how you see the change that’s going to last.
0:41:17 – Jeff PelizzaroYeah, I would venture to say that a true mobility program like you’re talking about could be the most brutal thing that a person could go through, because they don’t expect it to be hard, right? My clients know, like if I grab just a little bit like a one-pound weight, they’re like, oh shit, something bad’s coming. You know, like this is going to be hard If I don’t grab anything. You know you put them in a postural position and they have to hold it like you’re talking about. Those are the things that can be like super, super frustrating because they’re so hard and they don’t seem like they should be and sometimes they have that neural component where your body’s not really connecting with what’s going on, they steer at it.
0:41:56 – Kyle RichmondThey’re like I had a guy who, if he could squat 500 pounds, he can’t pick his foot up off the ground and hip interrotation to save his life and he’s just steering at it. Yeah, I’m all the way down to his side. He’s like a half inch off the ground. You’re like, wow, okay, so there’s something you can work on it. And again you could find a low hanging fruit and find untrained tissue. We know something that’s untrained progresses very quickly and can get stronger very fast, and then you can just make the whole system better.
0:42:20 – Jeff PelizzaroTalk a little bit about the neural connection of our bodies. Sometimes are protecting ourselves right, so like keeping us from going into positions that we shouldn’t be in, even though we’re trying to. But the brain is sometimes that circuit. Can you explain that a little bit? And how do we almost bypass that circuit? Are there ways that you’ve found to kind of get past that?
0:42:43 – Kyle RichmondYeah, so the biggest thing if you’re trying to gain range of motion and your body is guarding it right you people who say I’ve really tight groin or hamstrings typically it’s guarding something Well, instead of saying we’re going to stretch as aggressively as we can, I get them in a position or stretch where it’s maybe a four out of 10 intensity, something they can breathe and relax into, right, you have to have control in terms of your own nervous system. If you’re fighting that thing and like, oh, I’m stretching, but it’s an eight out of 10 and I can’t even bear to be here, well then you’re just reinforcing that negative stabilization strategy from that muscle. So, get them in something they can relax into. And then we start adding in those isometrics, because now we’re teaching the brain to actually use that in terms of its own control and you can start ramping that intensity. But that’s where pales come in as like one of my greatest rehab tools, because I can start putting them in positions that feel more safe to the body. They can get stronger in there and then the brain lets them have that.
A lot of people can relate where they say I stretch my hamstrings every day, I come back and they’re still just as tight. Well, maybe you’re not making the change or you’re making a quick change. We can trick the nervous system temporarily. But then my goal with my patients they should come in every single time and feel like their cold range of motion is better. You can leave my office after a half hour and my hip moves great now. But if every single morning you wake up and your hip can’t move, we’ve missed the mark on that. I want to gain that and keep that, because you should be able to go into the gym and I have to do 60 minutes of mobility or to get into your squat. It should be maybe a few things you just want to work on.
0:44:06 – Jeff PelizzaroYeah, that’s where that consistency comes in so much because somebody could go see you and this is really so the traditional model of just straight up manual therapy. You know, somebody can go get manual therapy and then get sent out the door, not be given any kind of an exercise, not be given anything that they’re going to then strengthen, and they come back and they’re like well, it’s tight again. It’s like well, yeah, no, kitten, it’s tight. We loosened it up because literally, heated up the tissue, moved it around a little bit, I stretched you out and then I sent you on your way and so, yeah, moved well for an hour and but then the next day nothing’s changed.
0:44:42 – Kyle RichmondThose are my favorite posts. A lot of clinicians do. They go oh, look at their solar reflection. We started and here they are when they left. But then, like I want to see what happens when they came back three days later were they right back to it? Because, yeah, you can get more range of motion temporarily, but we got to be able to keep that and that’s why I tell people you’re going to do this exercise when you leave here a few times a day or whatever every other day, whatever it might be to help progress you. So when you come back in, we’re not doing the same song and dance. If I’m doing the exact same treatment every single time, then I’m not doing my job or you’re not doing your job. Someone’s at fault here.
0:45:13 – Jeff PelizzaroYeah, have you ever seen that video that Dr Spina did and it was kind of showing like that snake oil salesman kind of stuff, where he’s like hey, look, I know exactly which one. Yes, here’s a guy, here’s the high, on a table stretching out a hand, you know, you know lifting the leg up, stretching the hamstring look how tidy he is and then bring him down and I forget what he does.
0:45:33 – Kyle RichmondHe like, he like rubbed his shoulder or something he’s like oh, here you go.
0:45:36 – Jeff PelizzaroAnd then smacks him on the face, he’s like I could literally do anything here, and the second time I lift your leg it’s going to go further. So if you have a clinician that says, oh look, look, how much better you’re moving after that Sometimes that’s for show, sometimes it’s to get people to buy in, and you know so they can’t. So then it’s like, oh wow, that really does work. But just know that that’s not fixed right.
0:46:01 – Kyle RichmondRight and that’s why, like as a chiropractor, I use manipulation for a lot of my golfers. I’ll manipulate their T spine and then say, hey, now let’s go move that and strengthen it. Get you, because we just opened up new range of motion temporarily. You’ve got some more stuff to work with here. Let’s go and use that and hopefully try to keep some of that gets stronger there. And you know, that’s why you can do stretching or soft tissue. I have a massage gun, I have copying and taping all these things that do have benefit as long as you’re still doing the active stuff on top of that.
And that’s where I fell in love with FRC. Because I was a kid sitting in chiropractic school trimester two, going like I might drop out. This is just all work justing everything. This doesn’t make any sense to me. So I attached myself to that during COVID and then I was like I have now a little bit of a basis to go over because they don’t teach really any exercise. They don’t teach that stuff. I had the training background. It helped, but most clinicians just go. I know how to get you out of pain temporarily, but how to keep it there I don’t know.
0:46:52 – Jeff PelizzaroYeah, which is a very it’s an extremely valuable skill, right, like that’s what most people are coming for Help me get out of pain. Then it’s taking that next, taking the next step, to then help them get onto that path of keeping it where it is moving forward, getting better, getting stronger Awesome, can you. Can you explain to me cupping? So I don’t really know that much about cupping. What is the mechanism that that you’re looking to get? What’s it? What’s it good for? What does it help people with?
0:47:22 – Kyle RichmondOkay. So I think a lot of people think it’s breaking up like fashion all the soft tissue stuff. Do I think that’s the case and does literature support that? Probably not, do I think it’s great to help reduce pain temporarily, gain some more range of motion. It feels good. I think that’s the end of the day. If it feels good, it’s going to help them just get some movement in whatever area. Awesome. Is it going to bring down inflammation? No, because we’re probably increasing inflammation.
I don’t use it a lot. There’s very few cases. I try not to promote a lot of that because I’d rather just do a quick massage done. Maybe the voodoo floss like quick stuff. Okay, let’s get moving again. Or if I have you like. That’s why I will not be the person doing dry kneeling or acupuncture. I think there is benefit, but I think it’s going to slow down my process. I have to put these needles in you for 15 minutes Now. You got to wait. I think there’s a time and place. Maybe some people use it more. I’m not usually big on all that stuff, gotcha.
0:48:09 – Jeff PelizzaroOkay, good, Because that’s kind of where my mentality was and I just wanted to understand a little bit more about it. All right, so now that the clinic’s open, rebuilt, is there a background behind the name or just cool name?
0:48:21 – Kyle RichmondYou know it was a cool name, but I’m sitting there and it was like, hey, it’s June and I want to open this thing up as soon as I can. I was like I got to start. I was just on Google every day like looking for words that sounded cool. I’m said to people what do you think about this? I was very adamant it was rebuilt strength and rehab because I wanted not to say chiropractic. I think I already would pigeonhole myself because people are still like oh, you’re a chiropractor. I didn’t know that, because strength is super important. I think a lot of doctors are even telling their patients that you need to get stronger here, you need to be stronger as you age. So it doesn’t just say it’s just for younger people, it’s for everybody. I’m going to rehab showing it.
Yes, it’s not just a strength training gym, but there wasn’t anything super significant, even the colors. It’s like a blue, like this. I was at the high school soccer team. We had camp that day and my coach played for one of the coaches played for University of Rhode Island and he gave us these shirts that had that color. He’s like oh my God, I want that for my clinic. So that’s what we did the next day I was. It was really quick, but I love the name.
0:49:16 – Jeff PelizzaroI love the name and the colors are good. I’ll have you know, I was doing my research on you and my 10 year olds like ooh, I like how his letters are, like those lines, like that, so your logo looks good, yeah, so I appreciate that.
0:49:29 – Kyle RichmondI was on a website looking at things. I’m like, oh, I like this. I need someone to design that for me because I didn’t own what that was, but I was. I mean, I was on that. I was online like three, four hours a day just looking at things trying to figure this out. No, I’m happy at how it all turned out.
0:49:42 – Jeff PelizzaroVery cool. All right, my friend, before we close up, I got some questions that I got to ask you, that we ask everybody that comes on the show. I know you’re not a big golfer so some of these might not totally apply, but I think you could probably hand them Caddy Shack or Happy Gilmore.
0:49:58 – Kyle RichmondLots of Happy Gilmore. It’s all in the hips.
0:50:00 – Jeff PelizzaroI love that. If you could pick a walk-up song to the first T-Box when you’re playing a little golf, what’s your walk-up song going to be?
0:50:09 – Kyle RichmondOoh, all right, I’m a big like low weight guy from all those things, probably a belly. I love that one that just gets me hyped up.
0:50:19 – Jeff PelizzaroExcellent, all right, is there a book that you tend to like to recommend to people, or a book that’s really meant a lot to you over the years and maybe you’ve read a couple times or given out as gifts? It doesn’t have to be anything related to fitness, cairo, whatever, just something that means a lot.
0:50:33 – Kyle RichmondSo at first I would always recommend Atomic Habits For most people. I loved it. One recently, though, that I almost value even more is called the Dip. Caddy really talks about when to keep going, when to not keep going, when are you just driving to something that’s really not worth your time? And I find that very valid with what I’m doing, Because there’s certain paths I’m going down, it’s like hey, don’t continue, Keep doing that. Maybe you’re wasting your time. Quit the thing that won’t get you a lot right now to put effort in the thing that’s going to get you a lot more over time. So I found that super valuable. And again, books like that can go to any sort of field, any sort of lifestyle. A lot of people resonate with that.
0:51:08 – Jeff PelizzaroExcellent If you could pick a celebrity foresum to go play golf with. Who’s going to be in your celebrity foresum Could be past or present people, a debtor life.
0:51:18 – Kyle RichmondOh, you know I’m already from soccer. I love Ronaldo, messi. Those are the ones too. I would just love to see how they interact, and I think that’s a different soccer. We don’t see a lot of their personality as much as we do with professional football and basketball. You see these guys all the time. I feel like we don’t know who a lot of these guys are, especially with the language barrier. But if you had to pick four I don’t know, those are my two, though, for right now I think that would just be incredible.
0:51:43 – Jeff PelizzaroYeah, that would be interesting to see how those two work together on the golf course too.
0:51:47 – Kyle RichmondI’d just love to see it because we know how it is on the pitch. It’s just so. They’re friendly, but you know they see it.
0:51:52 – Jeff PelizzaroYeah, All right, if you could pick any place in the world. We’ve got the 18STRONG jet fueled up, ready to roll. You get to play golf at any place in the world. Where are we taking you? I honestly somewhere war, Somewhere war after being this ex-poker like a true Chicago guy.
0:52:11 – Kyle RichmondAnd it’s literally all I want right now. It’s all I could think about. I’ve never really played golf anywhere outside of the Midwest, so I would love to even just Arizona or Florida, whatever it is Somewhere warm and be able to see something actually look nice. Dude, you’re out here. The greenery is not really there until maybe two weeks out of the year. It’s really nice, but I know it’s not the answer I was hoping for, but just somewhere warm.
0:52:33 – Jeff PelizzaroThat’s right, somewhere warm. I like it. What’s, given the fact that you have done really well with your social media account? You’ve got a ton of followers. What’s an account that you like to follow, that you’d like to share with our audience? And again, it doesn’t have to be fitness related at all.
0:52:49 – Kyle RichmondGot to show us this guy named Brock. He’s got like 600-something thousand followers. I can look up the exacting later. He’s the one that really taught me how to use social media and kind of ins and outs. Gives me some things to do, not to do. He’s the one that made me do that 30 day not made me, but told me to do this 30 day challenge and got me being consistent, got me comfortable being front of camera. So I kind of like that. If you’re looking to grow your social media, that was my favorite one Because there’s all these people that can give you all sorts of great fitness advice. Like I want to know how to grow this, and he was the number one.
0:53:18 – Jeff PelizzaroOK, cool. I know that a lot of the fitness professionals that are listening and watching this will want to know that. So, guys, we’ll make sure that we link up that in the show notes. I want that.
0:53:28 – Kyle RichmondWe’ll get that on there for sure. I’ll tell you.
0:53:30 – Jeff PelizzaroYeah for sure. And then last thing well, I’m going to ask two versions of this what’s the best piece of golf advice you’ve ever been given? That’s going to be the first one. And then I’m going to say what’s the best piece of personal fitness advice that you’ve ever been given.
0:53:46 – Kyle RichmondOK, golf I kind of knew this earlier is let the club do the work. I was the guy who was just trying to go up there and hit as hard as I could, no matter what, realizing like you don’t have to absolutely hit it as hard as you can. The club will do a lot of it for you, especially when you’re driving it Fitness-wise, oh boy. I think the biggest thing is that intensity is the driver of most things. You have to have intent behind what you’re doing, and this goes for anything mobility, strength, flexibility. Have a reason for what you’re doing, and I think that can go to any sport, any type of fitness.
I think that’s really important.
0:54:20 – Jeff PelizzaroAwesome. Well, kyle, this was super fun. Great to finally meet you, and thanks for taking the time to come on. We really love what you’re doing. We’re going to keep reposting your stuff, for sure, and just keep going. That means the world. Congrats with the new facility, with Rebuilt, and good luck to you.
0:54:36 – Kyle RichmondI appreciate it, Jeff. Thank you.
0:54:40 – Jeff PelizzaroThanks for listening to the 18STRONG Podcast and if you found this episode helpful, don’t forget to share it with your friends. And, of course, go follow us over on Instagram at 18strong. Thanks again. We’ll catch up with you next week. Stay great hard, practice smart and play better golf.