Modesto Chiropractor gives tips on stretching before exercise

Dr. Dan Anderson a chiropractor in Modesto gives important tips on stretching....



Dr. Anderson states" It is vital to remember the importance of stretching before you

begin a workout regimen as whe well as when you finish your workout. Here are some easy things to remember.



Before you stretch, it is important to increase the blood circulating in your muscles. You can easily accomplish this by taking 5-15 minutes of low intensity cardiovascular exercise.

Start by simply walking outside or if inside on a treadmill. Stationary bikes, rowing machines or elliptical trainers work well. Remember this is slow warm-up and for slow cool down. Not your workout.



Now you are ready to proceed to your stretching. Always stretch carefully. Keep them light and slow. I have had many patients as a result of poor exercise habits and injuries stretching over my 24 years in practice. Listen to your body. If you move slowly, you can gauge the muscle stretch. NEVER BOUNCE. Pay attention to your muscles relaxing and your range of motion increasing.  Stretch your entire body.



Today I am going to give 2 stretches for the legs. The first is:

                                                                                                                                                         

Standing Calf Stretch

Find a stair or block of wood or large stable book. Place the balls of both feet on the step. Now make sure you are stable. Have something to grab on to for support and balance. Step up as far as you can. Feel your calves tighten. Hold this position for at least 25 seconds, then lower your feet down, heels below the toes or balls of your feet. Feel the stretch. Again hold for 25 seconds.

Do these for 5 repetitions then proceed to the next stretch.



Seated Hamstring Stretch          

Sit on the floor with your legs straight out. Slowly reach toward your toes. Don't worry if you can touch them. Remember DON'T BOUNCE. Bring your torso toward your feet and reach out. Hold the stretch for 5 repetitions.



This is a great way to start your exercise warm-ups. Next blog we will cover more stretches.

Remember to visit our website for more great information on chir0practic and natural health.





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