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Ten Minutes of Stretching Can Make All the Difference

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Chiropractic Care Is Part of Your Exercise Program

We all want to be healthy and well. Achieving this goal requires some time and effort, but the payoff is well worth it. Regular exercise helps lower blood pressure, helps slow your heart rate, and helps you sleep better at night. Regular exercise often helps people lose weight and puts a spring in their step. Regular exercise puts color in your cheeks and gives your skin that certain glow. Exercise is a very good thing.

Chiropractic care helps us get the most out of our exercise by making hidden reserves available for peak performance. Regular chiropractic care removes nerve interference and keeps the joints of our spine moving freely, eliminating roadblocks to full mobility and full function. By helping optimize our nerve systems and musculoskeletal systems, regular chiropractic care helps get our bodies in shape so that we can do the exercises needed to keep our bodies in shape.

Should I stretch before or after I exercise?1 Should I even bother to stretch at all? These are the questions that every busy adult asks whenever he or she is planning to begin an exercise program. The correct answer to the first question is "do whatever is right for you." Some people need to lengthen their major muscle groups, such as the quadriceps (front of the thigh), hamstrings (back of the thigh), and calves, before they run, walk, swim, and/or lift weights for exercise. For others, it's best to stretch at the end of a workout, re-lengthening the major muscle groups so they'll be ready to help you move through the rest of your day.

The answer to the second question is "yes, stretching is important for everybody and is often the missing link in trying to understand why you injured yourself when you were exercising." Stretching helps you either warm up or cool down, whichever is needed for you to get the most out of your exercise. Not stretching in the way that you need puts you on the fast track to sustaining an exercise-related injury. As always, prevention is the best policy.

A dynamic warm-up is a fun and entertaining supplement or replacement, at times, to stretching if you're a stretch-first person.2,3 In a dynamic warm-up, you take important joints such as your hips, shoulders, and lower back through complete ranges of motion, using large muscle groups for support. Dynamic warm-up activities are similar to core strengthening exercises and have unique names such as scorpion, hip crossover, drop lunge, and quad circles. You can mix-and-match a variety of dynamic warm-up activities on different workout days, creating ongoing interest that helps you maintain your exercise routine.

A dynamic cool-down can serve as a similar supplement or replacement to stretching, at times, if you're a stretch-after person. If you've been walking or running, rather than simply completing your walk or run, spend an additional few minutes walking or running with shorter strides and/or at a slower pace. Walking backward at a slow pace is another method for achieving a dynamic cool-down. If you've been lifting weights, a series of deep-knee lunges will stretch your lower back and hips. A yoga-style downward dog will lengthen your spine, hamstrings, and calf muscles. Moving your arms through big circles, both clockwise and counterclockwise, will open up your shoulder girdles and lengthen the muscles of your rotator cuffs.

Regardless of the method you choose, stretching is an important part of your regular exercise activities. The extra few minutes spent either warming up or cooling down will help you maintain your exercise program achieve long-term health and well-being.

1McHugh MP, Cosgrave CH: To stretch or not to stretch: the role of stretching in injury prevention and performance. Scand J Med Sci Sports 20(2):169-181, 2010

2Morrin N, Redding E: Acute effects of warm-up stretch protocols on balance, vertical jump height, and range of motion in dancers. J Dance Med Sci 17(1):34-40, 2013
3Behm DG, Chaouachi A: A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol 111(11):2633-2651, 2011

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Testimonial

I slipped on ice in December, landing hard on my behind. I was in excruciating pain and could barely move. It was a Saturday night but I called the office and left a message (new patient, too, found them on Google.) I received a call back first thing Monday morning, they got me right in that day, and I just completed my 3- month treatment plan. I feel so much better and am happy to have found Dr. Ide and his staff.

    ~Amy Hawker
     Fenton, MI

Dr. Ide and his staff are awesome. I had all but given up and I saw his ad. I am s happy to be out of partial pain and I have only gone twice, I cannot wait for the end results. Just to be pain free. Dr. Ide, I thank you so much.

    ~Patsy Dimond-Spencer
     Fenton, MI

Dr. Ide and his staff have given me my life back. The day I called to make my first appointment I had been suffering from a migraine and severe neck pain for 6 days. This was also after receiving multiple pain injections from my primary physician with no relief. His staff not only verified my insurance was accepted at this location before even offering me an appointment time (which multiple offices will not do this) over the phone but I was able to make an appointment for the same day. Dr. Ide took the time to obtain pertinent patient history and not only explain but he also showed me on my x-rays why I was experiencing pain. He addressed the root of the problem instead of pushing prescriptions to subside your symptoms. HE discussed my POA in detail and reiterated why finishing therapy and continuing home therapy was important. I was hesitant and nervous about my first adjustment but again, he took the time to walk me through each step. Paired with my weekly adjustments I also receive massage therapy. Monica, the massage therapist is incredible. She takes the time to ask specific questions before the massage to ensure she provides the best care possible. Kasey, Dr. Ide's assistant is extremely personable and continues to make sure you feel comfortable throughout your visit. The front staff also provides a warm and welcoming environment. Within my first month of treatment, I'm able to go das without a headache now and I have reduced the frequency of my pain medication. I highly recommend Dr. Ide and his staff!

    ~Leah Craig
     Fenton, MI

Very friendly staff and knowledgeable doctor! After doing a 3 month program, I no longer have daily headaches, back pain or neck pain. Most doctor's adjust your back and send you on your way - Dr. Ide makes sure to turn it into a lifestyle change by improving your posture and fixing any issues you may have. I would definitely recommend him over any chiropractor.

    ~Lauren Dunigan
     Fenton, MI

I always have good service and leave feeling good! The people are nice and all know my name. I really like how they do business for senior citizens... that's a big plus!

    ~Nancy Matson
     Fenton, MI

Very extensive in the examination. Not like other chiropractors I'd seen who just do a quick adjustment. They diagnosed the problem and are working to correct it with me. They have even went so far as to work out payment arguments for the things my insurance wouldn't cover.

    ~Brandon Ogle
     Fenton, MI

I had neck and shoulder pain since 2010. Ever since I started going to him I have felt better and better!

    ~Andrel Jacobs
     Fenton, MI

I had ankle problems all my life in my left foot. Dr. Ide adjusted my ankle for me and within one adjustment my ankle felt the best ever. Thanks Dr. Ide!

    ~A.H.
     Fenton, MI

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