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 | Dr. Khong LamvichitFor a number of years, Dr. Khong Lamvichit has been establishing himself as a leading movement doctor in physical therapy, writer, presenter, sports injury doctor and Chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. (See more) |
Grow Your Glutes!
Everyday someone comes into the office wanting to know how to grow their butt. I'll fill you in, it's not a secret! And, you don't have to spend tons of money either.
Follow these 5 simple exercises and you'll be on your way to a bigger butt in no time! Stop into the office for a few extra exercises as well. Click here to make an appointment.
See you then, cheers
Follow these 5 simple exercises and you'll be on your way to a bigger butt in no time! Stop into the office for a few extra exercises as well. Click here to make an appointment.
See you then, cheers
By Dr Khong Lamvichit Apr 6, 2021 2 mins
 | Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio... |
How Low Can You Go?
By Dr Khong Lamvichit Mar 25, 2021 2 mins
Have you been wanting to improve your at lower body workouts at home but don't know where to start? Kettlebells are the answer!!! These simple + effective kettlebell movements will improve your lower body strength and spice up your workouts in no time.
Having a strong lower body is essential to every day movements. Check out this article on the benefits of improving your lower body strength.
Click here so we can get your lower body stronger.
Having a strong lower body is essential to every day movements. Check out this article on the benefits of improving your lower body strength.
Click here so we can get your lower body stronger.
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Say Goodbye To Your Pain
Do you have neck, shoulder, hip or back pain? Do you have ALL THE ABOVE?? Well, how does being pain free sound? Trust me, I know the feeling. You have a hard time walking for long periods and you feel stiff + in pain when you wake up in the morning. Dry needling can be a powerful solution to managing + treating your pain.
Ever heard of trigger points? Read this and see how familiar this sounds...
Come on in and we'll help you out! Click here to schedule today
By Dr Khong Lamvichit Mar 23, 2021 2 mins
 | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio... |
Photo by Zacke Feller
How Did I Injure My Wrist?
By Dr Khong Lamvichit Feb 26, 2021 2 mins
Picture this, you go snowboarding in the winter, you take off on a few jumps landing them with a 10.0, all your friends are jealous, then while with a smug look on your face you hit a fellow snowboarder. Now your tumbling 10 ft down the black diamond. You eventually come to a stop, after you regain your dignity what do you do?
1. Check on that little girl
2. Check on that little boy
3. Check on that grandparent
4. All of the above before your check your wrist
Choose wisely, it's only the nice thing to do.
1. Check on that little girl
2. Check on that little boy
3. Check on that grandparent
4. All of the above before your check your wrist
Choose wisely, it's only the nice thing to do.
| | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor + chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport + Spine Inc. at River North in Chicago, IL. See his bio... |
Photo by Isaac Wendland on Unsplash
Sweaty In Sweater Weather
By Dr Khong Lamvichit Jan 27, 2021 4 mins
Do you look outside at the very cold weather and think, “I can’t wait to go workout in that!” No??? You should!!
The cold has surprising benefits for your mind + body. Use the cold to your advantage to become a better mover. There are plenty of winter workouts for runners and cyclists that can be done in colder weather. You can still get out + play…even in the winter!
I remember when I would think about all the white snow I had to shovel in the back alley way of our apartment. Sometimes I would shovel one-half of the alley not only because I was a good guy (wink), but because this simple movement was getting my back strong and arms lean without having to go to the gym to pump some iron. My spine felt more stabilized + hips were extremely engaged which created a nice effortless full body workout. This is obviously not applicable for the more southern subtropical states, but I have a feeling you get my drift. Maybe for the southern tropics, you folks could build sandcastles on the beach with those tiny sandcastle shovels. Now that I've said that, I would like to switch places for this season.
Come see the Cold Weather Workout Movement with us here.
The cold has surprising benefits for your mind + body. Use the cold to your advantage to become a better mover. There are plenty of winter workouts for runners and cyclists that can be done in colder weather. You can still get out + play…even in the winter!
I remember when I would think about all the white snow I had to shovel in the back alley way of our apartment. Sometimes I would shovel one-half of the alley not only because I was a good guy (wink), but because this simple movement was getting my back strong and arms lean without having to go to the gym to pump some iron. My spine felt more stabilized + hips were extremely engaged which created a nice effortless full body workout. This is obviously not applicable for the more southern subtropical states, but I have a feeling you get my drift. Maybe for the southern tropics, you folks could build sandcastles on the beach with those tiny sandcastle shovels. Now that I've said that, I would like to switch places for this season.
Come see the Cold Weather Workout Movement with us here.
| | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor + chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport + Spine Inc. at River North in Chicago, IL. See his bio... |
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Image via Pixabay
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Strong Posture for Less Pain
By Dr Khong Lamvichit Dec 16, 2020 2 mins
The 2 of the MOST CRITICAL joints when injured are, you guessed it, the Hips and Shoulders joints. Why?! The simple answer is walking and reaching. Nobody thinks about them being ball and socket joints performing conical movements and having oh so similar muscle stabilizers to that of their counterparts (the hip) perform the same function for their respected anatomical structures. No, nobody thinks about that stuff. At least, the hip is tucked in a socket that umbrellas a very large portion of the head of the femur, but the shoulder on the other hand; According to Gray's Anatomy (Not that Grey's Anatomy), the shoulder joint is a very mobile joint, as a result of the large, round humeral head, and shallow glenoid cavity (only about a third of the humeral head sits in the glenoid cavity). A (insert personal bleep word here) third of the humeral head! To give you a perspective, try gripping a wet third of door knob or a wet third of a lacrosse ball or a wet third of you know what I mean by now. Thankfully, we have Rotator Cuff musculature that keeps our shoulder in check.
So this reason I created videos for this article to keep your Shoulders Strong and as a BONUS keep your Posture Strong. What kind of chiropractic physician would I be if I didn't throw that in there.
Here are 5 of my fave posture exercises for solid shoulder joints. Below is a link to Amazon so you could grab the proper bands you need to perform these movements at home.
Keep Moving!
So this reason I created videos for this article to keep your Shoulders Strong and as a BONUS keep your Posture Strong. What kind of chiropractic physician would I be if I didn't throw that in there.
Here are 5 of my fave posture exercises for solid shoulder joints. Below is a link to Amazon so you could grab the proper bands you need to perform these movements at home.
Keep Moving!
Seal Jacks
- Start with hands shoulder width apart
- Roll and hold shoulders back and down
- Keep elbows and wrist locked
- Pull hands back squeezing your LOWER shoulder blades
- Slowly return to starting position
- Repeat Movements x 15-30
Half Jacks
- Start with hands shoulder width apart
- Roll and hold shoulders back and down
- Keep elbows and wrist locked
- Slowly swing hands down squeezing your LOWER shoulder blades
- Slowly return to starting position
- Repeat Movements x 15-30
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Chest Flies
- Start with kissing knuckles
- Roll and hold shoulders back and down
- Keep elbows and wrist locked
- Slowly bring hands behind your back
- Slowly return to starting position
- Repeat Movements x 15-30
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Punchers
- Start with kissing knuckles
- Roll and hold shoulders back and down
- Keep elbows and wrist locked
- Slowly reach one arm towards center line then,
- Slowly return to starting position
- Alternating your arm movements
- Repeat Movements x 15-30 (per arm)
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Bonus:
Low Rows
- Start with hands shoulder width apart
- Roll and hold shoulders back and down
- Keep elbows and wrist locked
- Core brace
- Slowly bring both straight arms down toward your hips
- Slowly return to starting position
- Repeat Movements x 15-30 (per arm)
- (Tip: keep tension with the bands at all times)
Here are a List of Resistance Bands my Athletes will use with their Training regimen and You will do at home:
Easy Fan Favorite:
For Stretch, Mobility, Power Lifters:
Set of 7's:
References:
1. Gray, H. (n.d.). Gray's Anatomy (2010 ed.).
1. Gray, H. (n.d.). Gray's Anatomy (2010 ed.).
Photo by Austin Distel
Do As I Say, Do As I Do
By Dr Khong Lamvichit November 18, 2020 Easy 2 mins
This goes out to all the digital nomads and anyone who's low back is hurting from COVID-19 shutdown. I hear you, even if I don't see you. Do These exercises, Decompress, and Do More. Stop sitting and give your back a break.
 | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio... |
Photo by Tran Thanh
Yes, This Cat Needs Help Too
By Dr Khong Lamvichit October 18, 2020 Quick 2 mins
 | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio... |
| Midwest Sport and Spine social safety for COVID 19 |
 | Dr Khong LamvichitDr. Khong Lamvichit has been establishing himself as the movement doctor in physical therapy, writer, presenter, sports injury doctor and chiropractic sports physician in Chicago, IL. Currently owner and president of Midwest Sport and Spine Inc. at River North in Chicago, IL. See his bio... |
Tweet What!
Dr. Khong Lamvichit DC
Chiropractic, Physical Therapy, Nutrition, and good Sports Rehab all lead to one thing. Movement-Strength-Stabilization
#MovementCulture
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