When it comes to stretching, however, a few guidelines should be observed. A common mistake is to stretch before the muscles are warmed up leading to injury. One way to warm up is to take a slow walk around the neighborhood. Walking is good for warming up the legs, back and arms. After your walk you can begin your stretching regiment, remembering to stretch slow and easy. Never bounce when stretching - the muscle will actually tighten against your pull. Never stretch into pain. Let the muscle stretch slowly with gravity being the pushing force. Once your body is warmed up and stretched out, you are ready to hit the honey-do list or go boating or continue with your workout routine. Follow this simple advice and it will help you avoid muscle and ligament injury.
When working out after you have not worked out for a while, your muscles may be strong but the tendon that attaches the muscle to the bone and the ligaments that hold the joints together need to be conditioned before putting a strain on them. Lifting heavy weights before conditioning the tendons and ligaments is what leads to many strains and sprains and a painful condition called tendonitis. Although your muscles may be able to pick up heavy weight, it is imperative that you stick with a lighter weight for about 3 to 6 weeks giving the ligaments and tendons time to condition for the more strenuous weight lifting.
Go to my website at www.familyhealthandwellness.net and on the home page, bottom left, there is a list and in that list are animated exercises that show you how the exercise is performed correctly. In this room you will find excellent animated neck and back stretches and strengthening exercise for you neck, back, upper body and lower body. There are three levels; beginners, intermediate and advanced. Before starting any exercise regiment though, you need to get with me or either your family doctor and be sure that you are fit enough to begin exercising.
Yours for Better Health,
Joseph P. Foster, D.C.
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Located in the heart of Daphne, the health professionals at The Center for Family Health & Wellness Inc are dedicated to helping others achieve their wellness objectives-combining skills and expertise that spans the entire chiropractic wellness spectrum.