Working out optimally is about working smarter, not harder.
This begins with the warm up- you may be itching to get going, but a few minutes (preferably 15) of gentle stretching will ease your muscles into a state of looseness that will allow for better physical performance, more muscle building and less chance of injury. When you transition from a more sedentary state to one where you are placing demands on your muscles, you want to prepare your body by getting the body temperature up and thus, the muscles will also heat up and release from their state of contraction. Warming up is especially important during winter when our muscles are even more contracted due to cold weather.
Dynamic stretching is the key to a successful warm up.
Static stretching is the kind where you remain motionless (think reaching for your toes), while dynamic stretching seeks to get your body moving, blood pumping and muscles ready simultaneously. At Espinosa Family Chiropractic, we believe that a dose of dynamic stretching before every exercise will help you see marked improvements in mobility and muscle building.
Staying fit during winter
With winter on the horizon, motivation is going down and complaints regarding joints and muscles are going up! We urge you not to join the crowd of people who kiss their summer fitness gains good bye during the holidays! While you may not be gym-oriented, and the thought of going out in the grey rainy weather holds you back from exercising, there is still plenty you can do from the comfort of your own home! And you can always pay a visit to your Sacramento chiropractor to get a fresh perspective, some newfound motivation and a check up for your winter body! We can help keep your spine aligned, muscles free of tension and range of motion intact, all elements that contribute to a happier you!
Dr. Raymond Espinosa, D.C.
Your hips don't lie: they have a claim for most important joints in the body and their health is essential for human movement. Hips have a lot of muscle mass that attach to them and they perform such crucial roles as conducting forces between the upper and lower body, activating and facilitating the movement of the legs, and providing for much of the movement we perform on a daily basis, including rotating and lifting. Unfortunately, our hips are up against it: as we sit more than ever, the muscles which make up the hip flexors are constantly contracted, which means that over time we are conditioning them to remain in a shortened position. This limits their abilities across the board and our bodies naturally compensate by shifting the burden to other parts of the body, including the lower back and knees, which have enough on their plate already.
What's more, if we are going about our lives with shortened hip flexors, the minute we call upon them to perform even a marginally more extreme movement, the shortened muscle is stretched beyond what it can handle and injury ensues. Sitting has left our bodies in a veritable mess, and the hips are no casual victim; at Espinosa Family Chiropractic, the range of motion in your hips, and thus the greater health of your entire body, is our priority.
Fortunately, chronically tight hips respond well to strengthening and stretching routines that seek to reverse the shortening which occurs during a session of heavy sitting. Chiropractic adjustment is great for relieving pain and nerve irritation associated with imbalance in the lower spine while simultaneously improving range of motion, allowing you to focus on a fitness routine that preserves the health of your hips. For help getting motivated give our office a call and schedule an appointment today!
Dr. Raymond Espinosa, D.C.