Dr. Keon Kirlew
171 east liberty street M6K 3P6 Toronto, ON, Canada

Let’s level up the core training! The goal with this is to train the core to build stability in multiple planes of motion! This can be very useful to help improve your deadlifts, squats and even explosive movements such as sprinting. Concentrate on lifting your elbow off the ground first and rotating as a unit. You want to prevent the hip from rotating independent of the shoulder because this causes twisting in the spine. Ideally, we want to be able to transition pressure ...to different areas of our core without breaking stability. Perform 3 sets of holding each plank and side plank for 5-10 sec each. Let me know how it goes. Enjoy! #toronto #plank #core #sideplank #coretraining #gym #homegym #homeworkout #workout #performance #libertyvillage #fitness #gym #physio #chiro #exercise #personaltrainer

Are overhead movements causing you shoulder pain? Often preforming certain exercises like overhead press or cleans can cause shoulder pain due to lack of shoulder stability! The goal with this exercise is to minimize the shoulder from raising up when lifting your arm up. Try to keep your shoulder blade as stable as it can be. A little movement will always control but we want to minimize the movement to prevent compensation of other muscles. We a trying to strengthen the sm...all stabilizing muscles of the shoulder which is why its important to concentrate on quality of movement over quantity of weight/resistance. Perform 3 sets of 10 reps in slow and controlled manner. Let me know how it goes. Enjoy! #prehab #barbell #kettlebell #rotatorcuff #ufc #crossfit #crosstraining #toronto #canada #overheadpress #shoulderpress #shoulders #olympiclifting #physiotherapy #physicaltherapy #libertyvillage #cleans #prehab

Let’s get in the right mindset for 2021! The motivation for today comes from @oprah Passion is energy. Feel the power that comes from focusing on what excites you. Follow your energy to find your passion! Lets finish this year off strong and start 2021 with a bang!... #motivation #focus #mindset #mindfulness #mentalhealthawareness #mentalhealth #energy #meditation #fitness #gym #homeworkout #growth #personalgrowth #passion

Is punching in your combat sport causing you low back pain? Many people have a tendency to develop power for their punch through their low back. The most optimal way to develop power when punching comes from the hips! This is a drill your can do to help teach the body to minimally rotator through the spine and maximally rotator and develop power through the hip. This should be performed pain free.... Start with a light resistance band and concentrate on the quality of movement performing 3 sets of 10 reps. When this becomes easy you can increase the resistance of the band. The movement pattern should cross over into your punching technique! Let me know how it goes. Enjoy! #boxing #mma #martialarts #kickboxing #bellator #ufc #punching #muaythai #toronto #canada #floydmayweather #naterobinson #jakepaul #loganpaul #physiotherapy #physicaltherapy #libertyvillage #combatsports #prehab

Glute Imbalance? Here’s a great way to test and fix any glute imbalances you may have! I have one foot planted firmly on the ground while I’m lifting my toes up on the other leg. This causes activation of one glute more than the other. I use this as a quick test to help gauge if there is a strength imbalance with people. If you do this on both legs and one is easier than the other this can highlight what side of the body is weaker.... You could also do this as an exercise to help build stability and strength in your glutes. I usually perform a 3 set 10 rep concentrating on the quality of movement. You can also add weight to this if its too easy using body weight! Let me know how it goes. Enjoy! #glutes #stretch #strengthen #core #legday #soccer #hockey #basketball #trackandfield #baseball #football #glute #yoga #hipraises #hipthrust #mobility #rehab #fitness #canada #homegym #homeworkout #toronto