Home Exercises and Stretches
Exercise therapy is a form of chiropractic treatment used to help manage pain, rehabilitate damaged soft tissues such as muscles, ligament and tendons, and restore normal range of motion and function.
Such therapy has been shown to alleviate pain, improve overall muscle strength and range of motion, improve balance, as well avoid further deterioration of muscle tissues.
The overall goal of an exercise therapy program is to promote healing and prevent further damage and injury to your body's musculoskeletal system. Exercises programs also help in minimizing scar tissue formation following an injury or surgery.
Most exercise programs are designed to improve cardiovascular conditioning and bolster your strength. Many exercises involve flexing and extending specific parts of the body.
Studies conducted on exercise have shown the following benefits:
>> cardiovascular health reduction in LDL ("bad" cholesterol)
- increase in HDL ("good" cholesterol)
- increased heart strength and health
- increases V02 max (maximum oxygen uptake)
>> emotional health and quality of life
>> anxiety reduction
- stress lowering
- increased sense of well being
- increase in self confidence
>> disease prevention
- reduced disease and sickness
- reduction of fall injuries in seniors
- diabetes prevention in the aging
>> weight management
- reduction of body fat
- prevention of obesity
>> size and strength gains
- increased physical performance
- increased strength
- increased speed
- increased muscle tone
>> functioning and quality of life in the elderly
- increased mobility and independence in seniors
- life extension
- increased on-time deliveries
- increased protection from miscarriages
As a patient, you play a pivotal role in the outcome of any therapeutic exercise program. Your dedication to following the steps outlined in the program will go a long way in ensuring its success.
In general, there are three basic types of exercise: strengthening. stretching and aerobic. Here's a brief description:
- Strengthening exercises focus on the abdominal and back muscles because these play a key role in supporting your spine and maintaining good posture.
- Stretching exercises target the soft tissues in your legs and surrounding your spine. These muscles provide the flexibility you need to move and get around.
- Aerobic exercises foster a strong and healthy heart and lung function. These kinds of exercises generally involve large muscle groups.
Other kinds of mild exercises include those that help you correct or maintain good posture (with a focus on the neck and back); ease tension from prolonged periods of sitting.
The Home Exercises and Stretches area of our web site is provided solely for current, active patients of our office who have specifically been prescribed, by our office, certain exercises/stretches contained within. These patients may utilize the exercises/stretches contained within, but must do so in the exact manner as prescribed by our office.
Non-patients and inactive patients of our office may enter this area, but are not authorized to perform or recommend the exercises/stretches within.
How to Warm-Up & Stretch
The best way to prepare for any strenuous activity or exercise is to First warm up, then stretch, then perform the activity, then stretch again.
Your warm-up should be 5–10 minutes of gentle movement. The purpose is to increase blood flow to the muscles, joints, tendons, and ligaments, which will cause them to literally become warmer. Warmer muscles, joints, tendons, and ligaments are more elastic, and therefore more resistant to injury, pulls, tears, and cramps.
Examples of warm-ups are walking, light jogging, easy cycling, or any activity that takes your body through a similar motion as the particular activity you will be performing.
Stretching should be comfortable, relaxing, and gentle. Less is more. Stretching to pain or discomfort may cause increased muscle tightness and, possibly harm. Holding a stretch for less than 20 seconds may cause increased muscle tightness and, possibly harm. Recommended hold time for stretching is 30–60 seconds per stretch.