Stretches
* Please consult with your practitioner before incorporating any of the following exercises into your program
Hold all stretches for 30 seconds and make sure you complete each move on BOTH sides. Repeat stretches twice on each occasion with your body squarely aligned before beginning any stretch. Initially repeat 2-4 times per day. You should only take the stretch to a comfortable range. It shouldn’t produce pain. Please only perform stretches advised by your practitioner.
Upper Body
Lower Body
Strengthening
Ergonomics
The key components to a well organized workplace include chair set up, keyboard placement, computer screen and mouse positioning. Your overall work habits such as the type of tasks you perform and how often you take breaks are also important considerations in creating a balanced work environment.
Preventing injuries with chiropractic
A person with an exercise or sports related injury has many questions:
- When can I start exercising?
- When can I get back to my sport?
- What can I do to prevent this from happening again?
The answers to these questions are relatively straightforward. But for some, injuries continue to happen. Which leads to the key question:
Why did this happen to me?
This is the hardest to answer. Some injuries may occur even when you’re doing the things you’re supposed to be doing. Sometimes you just have to shrug your shoulders and move on. But it’s also very important to continue to try to discover the underlying causes.
If we dig deeper, we’ll find that there are three main sources of training injuries:
- Under-preparation
- Over-training
- Lack of focus or not paying attention
Under-preparation means doing things you’re not ready to do. People who have never done aerobic exercise go out and try to run 10km. People who have never done strength training go to the gym and try to lift weights that are too heavy. People who have never taken a yoga class go to one, like it, and then go every day for a week.
These exercise patterns can be dangerous, physically, and may directly lead to injury. A teenager has some leeway and can get away with making a variety of training errors. This may even be true for those who are in their mid-20s. But persons who are older need to train on a trajectory. Good principles to follow include starting slowly, starting with the basics, and making sure to include rest days in your training program. Build up your strength and stamina. Doing more than you’re ready to do will send you straight to your chiropractor’s office or even to the hospital.
Over-training means doing too much. Most of us are guilty of this. For example, you love to run, you build up your weekly running distance to a good level, but then you keep piling on distance. All of a sudden you’ve got a stress fracture in your leg or a bad strain of a calf muscle.
How do you know when you’re over-training? The key is to train smart, and to be aware of the possibility of over-training. The temptation to do more is always there, but the result is never good. The short-term gratification is completely outweighed by the frustration and loss of conditioning resulting from injury enforced down time.
What about focus and paying attention? Many injuries happen during normal training because the person’s mind wandered off. People pay more attention to the TV or to their incoming text messages than they do to the equipment they’re using or the weight they’re lifting. The result is an injury.