Body Movement and Maintenance with Dr. Brian Kelchen

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On this episode of The Process of Fat Loss, we are joined by Dr. Brian Kelchen who works as a Chiropractor at Libertyville Wellness Group. They offer all kinds of services such as spinal adjustments, physical therapy, and massage therapy. We have been partnered with Dr. Brian since we opened GCP 8 years ago and we are glad to have him on this episode. During our discussion, Dr. Brian was able to share some insight into his experience as a chiropractor and give some helpful information about overall body movement and maintenance. To listen to our full discussion, click the button below.


Low Back

The most common issue for people with low back pain is usually thought to be “Sciatica”. The first thing Dr. Brian does is to correctly diagnose the actual underlying cause and find the source of the problem. This is almost always caused by an anterior pelvic tilt. Glute and hamstring strength is really important to help low back pain. Therefore we need to try our best to specifically focus on these muscle groups. Exercises need to be “slow and controlled” to get the most benefit in this situation. Foam-rolling and stretching the quads are also very valuable for helping low back pain. 

Shoulders and Posture

The biggest underlying cause of shoulder issues is called “upper-cross syndrome”, which in simple terms is curling our torso and shoulders forward. This often occurs from sitting in a hunched position. One way to help counter this is to focus on posture. Poor posture is something that develops over time, but it can be counteracted by including both vertical and horizontal pulling in your workout routine on a regular basis.


Dr. Brian also gave us some insight into knee injuries and how they are often preventable. A great way to do this is to strengthen the hamstring and lateral quad and work on releasing the front and inner parts of the quad. He also pointed out the interconnectivity of the body and how hip and calf tightness as well as posture.


We also looked at the wrists and common issues in that region, specifically carpal tunnel syndrome. Dr. Brian told us that carpel tunnel surgery is rated the #2 least successful surgery, and usually causes more harm than good. It is usually an unnecessary surgery and can easily be avoided by strengthening the wrist and finger flexors. A very important concept he brought up was how important it is to work on strengthening these areas before the pain occurs and being consistent with rolling the muscles around the wrist and forearm.

Consistency and Maintenance

Working on your body on days that you aren’t working out. These sessions do not need to be long at all and should involve very simple movements. But these simple sessions can greatly help prevent long-term pain. One thing that Dr. Brian said is very common is cycles of pain and recovery. You feel the pain, then you start working on the injury, then you feel better so you stop, then you feel the pain again, and the cycle never ends. This happens because people do not prioritize body maintenance and work on it consistently. And if you don’t make it a priority, it won’t get done.

He used getting the oil changed in the engine of your car. If you regularly get it changed, your car will be able to run for a long time. But if you wait for your car to start showings signs of needing an oil change, it will be a lot harder to get it fixed, and your engine might even seize up. Your body works the same way. It doesn’t always tell you it is in need of maintenance, but if you wait till you feel pain, the process of reversing it could be a lot more complicated. This is why it is so important to consistently be working on the body by doing the things we previously mentioned, as well as seeing a chiropractor or massage therapist regularly.

We discussed a lot more on the podcast, so be sure to listen to the entire episode by clicking the buttons above We also have a link to Libertyville Wellness Group, where Dr. Brian works.Be sure to check out all the different things that they offer. And be sure to tell them that GCP sent you over.

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