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THE IMPORTANCE OF STRETCHING

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Spring is officially here! One of the most common quotes around this time is “It’s time to hit the gym and get ready for summer”. Although we love to hear our patients’ goals about working on their health, one of the very next things we will hear is “I just started working out and man am I sore!”.  What are some ways to keep sore muscles at a minimum and help you stay progressing at the gym?

When asked how often they stretch; many patients say they either do not stretch or that they stretch for a few minutes before or after their workout. Questions one might ask are: When are the best times to stretch and what types of stretches are best for before and after workouts?

There are actually two types of stretching that are beneficial when working out: dynamic and static. When done at the correct times, these stretches are significant in keeping sore muscles at bay and allowing muscles to warm up and cool down properly.

DYNAMIC STRETCHING

A dynamic stretch is a controlled movement that moves a muscle group fluidly through an entire range of motion and should be done prior to working out. Performing dynamic stretching properly can have a significant benefit to your athletic performance. Dynamic stretching can accomplish many things like increasing blood flow to your muscles, increasing your range of motion and steadily increasing your heart rate for your upcoming workout. Some examples of dynamic stretches are standing cat/camels, walking lunges, heel flicks, or high knees, which help to get your heart rate up and stretch specific groups of muscles.

STATIC STRETCHING

A static stretch is most effective after a workout and is described as stretching a muscle to the full extent of your ability and holding it for 15-30 seconds. This stretch works by elongating the muscle groups that were just exercised during the workout. Static stretches are beneficial for maintaining range of motion and keeping muscle tissue healthy. Some examples of static stretching include hamstring stretch, quadriceps stretch, trunk rotation, and arm and shoulder stretches.

Stretching is one activity that should be done every day of the week, especially static stretching. Dynamic stretching should be done before workouts to “warm up” the muscle groups you will soon work out! Stretching properly before and after workouts can help decrease soreness and when paired with chiropractic care, can prevent future injuries and help with reaching fitness goals.

Chiropractic care helps you reach your goals by adjusting the misalignments throughout the body which slows down healing of the muscles you work out. Chiropractic adjustments along with proper stretching speed up the recovery process of your muscles and help you reach your fitness goals!

For further reading:

https://www.webmd.com/fitness-exercise/guide/how- to-stretch

https://www.humankinetics.com/excerpts/excerpts/types-of- stretches

POSTURAL EXERCISES TO DO AT HOME

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Our posture is an easy way to view what is going on internally with our bodies.   It gives us a good indication of our health; imbalanced and improper posture tells us there are problems and issues going on at a deeper level.  “Posture affects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” We need to be aware of our forward head posture especially because the stress of improper biomechanics leads to stretching and deformation of delicate ligaments.  Proper position of your body will allow relaxation of muscles, ligaments, and tissues.  When your body is in perfect balance, you will not only be pain-free but also function at your absolute best.

The following examples are postural exercises, which you and your family can perform daily.

HEAD RETRACTION

good posture and chiropractoc care

Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw head directly backward. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to the start position. Beginners should start with 3 sets of 10 repetitions.

SHOULDER RETRACTION

shoulder pain and chiropractic care

Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.

DOORWAY CHEST STRETCH

chiropractor stretches at home

Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.

STANDING HIP FLEXOR STRETCH

hip pain and chiropractic care

Begin standing in front of a chair about 18 inches away. Place one foot flat on the chair seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each on each side.

GLUTE HIP BRIDGE

leg stretches from a chiropractor

Begin lying on the floor, facing up. Bend knees so feet are firmly on floor and arms extended to sides. Activate core muscles. Lift hips off the floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of the thigh. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets.

 Postural exercises, along with chiropractic care is the best way to balance your body. Take control of your health, play an active role.  Get your spine adjusted by your chiropractor and do your part by strengthening and exercising your muscles and ligaments outside of the chiropractic clinic.  Let us know if you are searching for a chiropractor in Fort Collins, Colorado. We see people of all ages and help them address postural, structural and functional issues which affect their health.

The original post of these exercises can be found at Circle of Docs, along with more research on why proper posture is vital to your health.

10 REASONS TO VISIT YOUR CHIROPRACTOR DURING THE HOLIDAYS (THE SECOND 5)

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6. COLD AND FLU

Bad weather & less time spent outside equal weakened immune systems.  Seeing your chiropractor will help boost your immune system, promote lymphatic drainage, eliminate toxins by removing any subluxations (aka misalignments).  Get a head start on cold and flu season by taking some extra vitamin D and get in to see your chiropractor ASAP to prevent sickness from happening.

7. DEPRESSION

Remember that lack of sunshine and vitamin D causing sickness?  Well, it can also cause seasonal affective disorder.  This causes depression symptoms related to seasonal changes.  It can take all of your energy and make you feel moody and irritable.  Instead of taking a medication these symptoms, visit a chiropractor to get your nervous system balanced and ease these daunting symptoms naturally.

8. SHOPPING PAINS

Standing in countless lines, on concrete floors may cause aches and pains throughout your body.  Carrying heavy shopping bags around from store to store can begin to hurt your shoulders, elbows, and wrists.  With the opening of Fort Collin’s new shopping mall, we are certainly here to pick you back up after you shop until you drop.

9. HOLIDAY DECORATING

Whether you are decorating inside of your house or braving the weather to decorate the outside, either can work your body in ways you normally don’t.  Is your body used to cutting down a tree, dragging it to your car, setting it up, and stringing lights from it? Is your body used to having your arms above your head while you put lights around every gutter, window frame and garage door? Probably not!  You may have the best house on the street, so make sure you have the best spine on the block.

10. IT FEELS GREAT

Who doesn’t want to feel pampered over the busy holiday season?  Chiropractic care makes you feel good.  It gets you out of pain, relieves headaches, improves digestion, clears your mental state, improves your immune system and so much more.  Who wouldn’t want to experience that?  Give yourself that gift, or someone who you love and see a chiropractor regularly.  If you need help on recommendations, we happen to know two really great doctors right here in Fort Collins, Colorado!

 

Did you miss part one of this blog series? Check it out to see the first 5 reasons to visit your chiropractor over the holidays!

TOP FORT COLLINS INDOOR ACTIVITIES FOR KIDS

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Happy Winter Solstice!!  With the cold weather, comes “bored” kids.  They feel like they’re stuck inside with nothing to do, especially during winter break and time away from school.  Below we’ll discuss what not to do, and some better options for your kids during these winter months.

What not to do with your kiddos this winter:

TV watching: It is a passive activity and does not allow for exercise or socialization. It is recommended that kids over the age of 2 watch no more than 2 hours per day, and kids under 2 shouldn’t be put in front of a television at all.

Video games: Even though there are more interactive games out there today, this is still not a good option.  Video games can lead to increased attention problems in children.

Shopping:  Usually kids don’t want to go to the store with you.  For them it means long lines, lots of people, and seeing a lot of items that mom and dad say “no” to.  This can cause temper tantrums and unneeded stress for the parents.

Some ideas to do at home instead:

Play in the snow, bundle them up and build a snow fort or a snow man.  Let them be creative and use their imagination.

Look at “Pinterest” for some craft inspiration and try out a few, this will keep their hands and brains busy.

Cook healthy meals, let your kids do most of the work.  They will feel needed and also provide them with good nutrition.

Write your own stories and act them out with the kiddos.  This helps develop language and personal skills.

If you’re feeling the need to get out of the house, here is Impact’s list of “Top Fort Collins Indoor Activities for Kids.”  Check them out yourself:

Museum of Discovery:  Head to the museum for a day of science, history and culture. The “Music & Sound Lab” is one of our personal favorites, besides the animal vertebra of course.  Kids (3-12) get in for $6, and FREE admission for kiddos under 2!! Adults prices are $9.50.  It’s a fairly inexpensive way to get your kiddos brains working.

 

Cool Beans:  Try out an indoor playground for kids under the age of 8.  Fees vary from FREE to babies under 9 months, up to $6 for kids over the age of 1.  While the kids play, you can eat lunch and even have a great cup o’ joe.

 

 

Poudre River Public Library:  Choose from 1 of 3 locations around town.: Old Town, Harmony, or Council Tree.  Each facility has great areas for kiddos to read and play.  Story time is offered at various times throughout the day, check their website for current times.  https://www.poudrelibraries.org

 

FlyHigh:  This is something for the older kids.  This trampoline park has it all: foam pits, basketball hoops, dodgeball.  This will get them moving, but use your best judgement at this fun park.  Most injuries happen to adults at trampoline parks, kids “bounce back” literally more quickly than their parents do.

Make sure safety is always a priority; and if something happens call Impact – your favorite Fort Collins Chiropractor!

10 REASONS TO VISIT YOUR CHIROPRACTOR DURING THE HOLIDAYS (THE FIRST 5)

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1. TRAVEL

The holiday season is the busiest time of year for most people.  Whether you are traveling by car, plane, or train, traveling can cause extra stress to your life.  Sitting for extended periods of time can cause your body to be stiff and your muscles to tighten.  Lifting heavy suitcases can cause low back pain.  Sleeping on air mattresses or uncomfortable couches can put a “kink” into your neck.  Chiropractors can help ease your body out of pain and get you back to feeling like yourself again.

2. STRESS

Family time is wonderful, but it can also be stressful.  Trying to make every event on your family’s holiday calendar can be daunting and cause you to get stressed out.  When you mentally get stressed out, your body may respond with tense muscles, headaches, insomnia, and even stomach pains.  Chiropractic is a wonderful way shift your mindset towards positive thoughts and can get your mind and body healthy again.

3.  BAD WEATHER

Weather in Colorado is unpredictable.  Today as I am writing this, the snowfall totals are over 10 inches for Fort Collins.  Snowy conditions not only cause car accidents, but they can also cause slips and falls.  Hopefully, these instances don’t happen to you; a car slides into you, you rear-end someone at a stop light, or you slip on your driveway.  Pain may not develop immediately but can result hours or days after.  If these unfortunate events do happen, it is important to get checked by a chiropractor right away.

4. SHOVELING

Going along with the snowy conditions that are likely to happen around the holidays, comes the clean-up of such weather.  The snow must go somewhere, and someone has to move it.  Shoveling can cause flare ups to already existing pain, but it can also cause new pains.  You may not be using proper form as you lift incredibly heavy snow with your plastic shovel.  Make sure that your shovel is the correct length for your body, and is sturdy enough to help you lift the snow.

5. DIGESTIVE PROBLEMS

The holiday season does not get a good reputation for being the healthiest time of the year.  Heavy, dense meals are common and sweet treats are the norm.  With an increase in these comfort foods, many of us tend to not get enough fruits and vegetables into our diet.  Without a proper amount of fruits and vegetables, your digestive system will begin to slow down.  Chiropractic can help maintain proper digestion by freeing up misalignments in your spine, allowing the nerves to properly get to your digestive tract to keep things on schedule.

 

Want to learn more? Check out part two of this blog series to see 5 more reasons you can benefit from a trip to the chiropractor this holiday season!

FLU SEASON: CHANCE OR CHOICE?

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As we approach the “flu season” it is important for us to recognize some of the lifestyle dynamics that contribute to our increased susceptibility to the flu.

boosting your immune system naturally Our bodies have an incredible ability to adapt to their environments and maintain a state of “ease” or balance. It is this balance or proper function that creates true health and well-being. However, physical, emotional and chemical stresses adversely affect our bodies’ ability to adapt and maintain this balance.

All summer long we enjoy the outside sunshine, the warm, fresh air, and an increase in physical activities. Schedules are less hectic and there is more opportunity to relax. Fresh fruits and vegetables are in abundance, and we tend to eat lighter, more nutritious foods.

Back to school means back to busy schedules. Time constraint and convenience has many children eating the not-so-nutritious school lunches and resorting to vending machines for quick snacks. School activities and community meetings are in full swing and every “spare” moment after school and on weekends is spent rushing from one activity to another.

Additionally, back to school means at least six hours per day when our children are slouching in uncomfortable chairs at desks and carrying heavy book bags. When summer is over, activity levels are decreased and time outside is often limited to a 20-minute recess period.

With fall comes the stress of the holiday season as Halloween, Thanksgiving, Hanukkah, Christmas, and Kwanzaa are upon us. The exhausting tasks of shopping, preparations, and hectic deadlines combined with our already busy schedules often force us to replace regular good eating habits with fast food substitutes. “Take out foods” become easier to fit into our “on the go” lifestyles than preparing home cooked meals. Additionally, foods associated with the customs of the holidays (excess carbs, fats, and sweets) add to the mix of increased chemical stress and decrease our family’s immune system function. All that preparation, all those parties, all that rushing, all of those increased stressors begin to take their toll on our family’s health. Physical stress, emotional stress, and chemical stress: a cycle of stress overload leads to decreased function and dis-ease.

It is no secret that an overload of stress affects our health. Numerous studies are being published that substantiate the direct relationship between stress overload and the body’s ability to cope and adapt. In chiropractic we recognize that an increase in these stresses adversely affect the nervous system, which in turn affects the body’s ability to function in its maximum state of health. Continuous stress overload will lead to a state of dis-ease in our bodies, and our bodies respond with decreased immune function. Considering the amount of stress our families go through returning to school and participating in the holidays, is it any wonder that the holiday season is also synonymous with flu season?

Our lifestyles play an important role in our bodies’ ability to function in a state of health. We are told that more exercise, better diets, and “relaxation time” are all important to keep our immune systems strong and healthy. Choices we make daily and seasonally affect our immune system function.

Although it may seem impossible to resist the stresses imposed on us by the demands of our hectic society, we can reduce the effects these stresses have on our families’ health. Our key to health for our families depends on two ingredients: the lifestyle choices we make that reduce ongoing stressors and what we do to help our bodies adapt to the incoming stressors we cannot change.

Our nerve system and immune system function are intimately connected. Therefore, spinal nerve stress adversely affects both our nerve and immune systems. Reducing interference to the nerve system on a regular basis with chiropractic adjustments allows the immune system to function better. Regular chiropractic care is one way of helping our bodies maintain a state of balance and cope with the never ending stresses we are exposed to.

Regular chiropractic care makes sense when we are seeking ways for our families to improve immune system function. Chiropractic care works with the body’s inherent ability to restore function and health. Regular spinal adjustments have become a vital ingredient in the family wellness lifestyle. Share your chiropractic experiences and knowledge with other families you know. Tell them about the advantage you have discovered for improved family health with chiropractic!

This article appeared in Pathways to Family Wellness magazine, Issue #08 and was written by Jeanne Ohm, D.C. on December 1st, 2005.