Ever wondered exactly what’s happening when you hear that popping sound when you get adjusted by your chiropractor? Or if pop or no pop makes a difference when getting adjusted? Watch this video to find out.
There two different forms of stretching; Static Stretching vs Dynamic Stretching. Both of them have their benefits but which one is for you? Check out the advice from Dr Samineh Baktash at Revolution Chiropractic in Auckland.
Static vs Dynamic Stretching – What’s the difference?
Dynamic stretches involve motion. These are active movements where joints and muscles go through a full range of motion. Whilst static stretching involve no motion. This is when a joint is at the end of it’s range of motion, and held there for a certain period. Both forms of stretching are beneficial to you and depend on the goals or needs of the body.
Benefits of dynamic stretching:
Performance temperature – Dynamic stretching work the muscles up to their functioning temperature gradually. Muscles in the body require a certain temperature in the body to function at optimal state. To illustrate, take a like a glass, if it’s suddenly filled with boiling water the glass will crack and shatter, however if it’s warmed up gradually, it does not break. This example correlates well with the human body. If the muscles are suddenly worked without warming up, they are more likely to suffer from injuries. It is important to raise the muscles to working temperature through dynamic stretching.
Sports Preparation – Dynamic stretching prepares the muscles and joints by going through movements that will be required. This equates to the body being engaged and ready for sports-specific response. Research has shown that combining dynamic stretching and plyometric training during warm-ups increases performance. This was noticeably seen in the vertical jump height in basketball players.
Improves flexibility – Varying flexibility is needed for specific sports. This is very important for athletes as the range of motion around the joint will increase gradually over time. For example, sprinters will increase the length of each stride gradually, which will allow them to travel for a greater distance for every cycle of their legs. This is important for development in becoming a more successful athlete.
Benefits of Static Stretching
Reducing stiffness – This is great for the body, especially which can be very tight after being idle for long periods, an intense workout, or sports game. During any intense sports or workout sessions, micro-tears are formed in the muscle. When recovering from these micro tears, the body lays down new muscle fibre which will result in growth. However, not all the new muscles are healthy new muscles, some are of the new tissue laid down is scar tissue. It is this scar tissue that causes muscle stiffness. Static stretching can mobilise the restriction caused by scar tissue and lengthen tight muscles. This is critical to improving the range of motion and performance.
Increasing blood circulation – Blood flow is important for healing, the higher the blood circulation, the faster the body heals as the muscles can receive more oxygen and nutrients. It also helps the body recover faster by removing waste products in the muscles. These waste products are often inflammatory residue left in the body after an intense workout.
Mindfulness – Static stretching is excellent for calming the mind. This can lead to less stress in both mind and body. This is because when you are stretching, your nervous system triggers the release of a hormone known as ‘endorphin’ and slows down the production of stress-inducing hormones. Endorphins help relieve the body from stress and pain.
So there you have it! Static Stretching vs Dynamic Stretching. Which type of stretching is more suitable for you? Dynamic or static stretching? In summary, dynamic
stretching helps increase body temperature gradually, prepares the body for specific movements
and improves flexibility. Static stretching has many advantages for the body too; reducing stiffness, improving blood circulation and calming the mind, to name just a few. As a professional NZ Chiropractor and health care advocate, I would say a combination of both is important if you are constantly working out, or a high-performance athlete. However, if your excercise is light, static stretching would be enough. I hope this brings clarity as to which type of stretch you should do. Both are amazing and both should be included in your routine.
When to see a chiropractor?
It is often worthwhile to schedule an appointment with your Chiroprator before beginning any stretching routine, especially if you have strained muscles or existing injuries. A good Chiropractor is uniquely qualified to assess which form of stretching should be used and when. It is our job to both prevent injury to the muscles as well improve range of motion. When combined with a regular routine of care, stretching can be one of the body’s best defenses to maintaining proper function.
If you are searching to optimise your bodies health and functionality, consider chiropractic care to get and keep you in the best possible shape.
Warming up before a workout is even more important than you think!
How many times have we just jumped into exercising without warming up properly? How many times have we got injured? Well, the two things mentioned above, warming up and getting hurt, go hand in hand. Warming up is extremely important due to a couple of reasons. Firstly, it can help loosen up our joints, muscles, and ligaments. Secondly, it can raise the body temperature and increase blood flow to muscles. Finally, it can help improve our performance in whatever form of exercise.
Warming up is extremely important for the body to prevent injury. Having a good warm-up can help loosen the joints, muscles, and ligaments in our body and stimulate our nervous system. Before we start exercising, our body is stiff, and we cannot move as smoothly as we would like. This puts us in a state which is more fragile. As we warm up, our joints, muscles and ligaments begin to have more laxity gradually. This is because warming up can stimulate the body to create more synovial fluids around the joint, which means we will not be suddenly overstressing any part of the body.
Additionally, it will also increase the speed that nerve impulses travel, leading to improved balance, motor control, coordination, and proprioception. All those components are crucial for doing any sports as it helps with performance and avoiding injuries. As a result, warming up can decrease the likelihood of overstressing your body and minimize any falls or accidents.
Functions of Temperature
Warming up our bodies before we exercise can also raise the core body temperature and increase blood flow to muscles. When the body transitions from everyday life to high-intensity physical workout, a host of biological changes happens to our body. That’s why it’s good to ease into it. During our warm-up, breathing and heart rate gradually rise, leading to an increase of energy increase. Due to the increase in energy exertion, the body gradually warms up. Additionally, with heart rate rising, the muscles will be supplied with more oxygen. This results in a higher metabolism as the body will need more energy to function at its capacity. Having a warmer body temperature for our muscles can lead to increase elasticity in the muscles again, this can result in decreasing the chances of any injuries
Effects on workout
Finally, warming up can increase our performance. This is due to two reasons; the alterations in the body and the change in mentality. As mentioned in the paragraph above, a good warm-up can increase our metabolism, helping reach one’s performance potential. A thorough warm-up can change our mindset and mentally prepare for the upcoming task. With most sports and workout, it requires high levels of alertness and concentration. This adjustment in mindset can enhance the concentration on technique. With better technique again, it can lead to a decrease in injury. Andrea Pirlo, a famous footballer once said, “We play football with the head. Your feet are just tools.” This quote cannot more relatable with any sports or workout. The first change that occurs should be in your mind before you start performing. This is where an excellent warm-up comes into play.
Warming up is often overlooked by many amateurs or people who have just started to exercise. It can be argued it may be one of the most important aspects of the workout. Warming up properly can help loosen the muscles, ligament, and joints in the body, and it can help raise our core body temperature. Both of these can diminish the chances of injury. Most importantly, though, it can help mentally prepare us for the workout, exercise, and game that’s coming up. So before jumping straight into it next time, arrive 15 minutes earlier to prepare and get a good quality warm-up.
Poor sleep habits can also contribute to unnecessary stress in the household…
If a child does not wake up easily and with energy each morning, this could indicate they are not getting enough quality sleep. This in turn will affect their personality, their learning and their health in general.
Tired children cannot concentrate, learn tasks, or play sports well. And just like adults, typically tired children crave sugary foods that leave them prone to yeast imbalances.
The parents role
As parents, we often miss our child’s ‘tired cues’ and then we have great difficulty trying to put them to bed when their brain has moved back into fourth gear. If your child consistently wakes up tired or is slow in the morning, then try getting them to bed an hour earlier for a period of time and watch how this can transform grumpy or emotional behavior. Over the years I have learnt that a set routine for dinner and bedtime makes getting to sleep earlier easier, and life easier for everyone. This means aiming to feed children early—well before they are tired. Plan an ideal time for bed and give yourself plenty of time for baths and the reading of evening books, etc. Some nights you will be able to have luxurious, long baths and other nights you will need to be drill-sergeant.
It is a good idea to limit the number of late nights that children have in a week. With social, school and family activities, bedtimes can gradually become later and later for older children; however, sleep requirements remain just as vital for teenagers as when they are younger. It turns out that teenagers may actually need more sleep than in their
Looking for a Kids Chiropractor in Auckland? We’ve got you covered! 🙂
By Dr. Jennifer Barham-Floreani: My number one tip or proactive step for raising the health status of your children is to FIND AN INSPIRING, RECOMMENDED WELLNESS CHIROPRACTORs and have your child’s nervous system regularly checked.
Chiropractors and children
I’m a chiropractic baby and cannot emphasize enough how chiropractic adjustments with a wellness chiropractor are a parent’s secret weapon when desiring to raise strong, healthy children. If you have never seen a chiropractor or have any questions regarding safety and effectiveness, please read my post on The Legitimacy of Chiropractic. Chiropractic for babies and children is gentle, safe, and effective, and in the spectrum of all health professionals – chiropractors have an incredibly excellent safety record. More and more parents worldwide use their chiropractor as their trusted health resource.
While chiropractic may be able to help with many health issues, chiropractors do not treat colic or asthma. For example — chiropractic adjustments free-up the nerve “communication channels”. The body is then better able to address and clear health challenges.
Unfortunately, most of us do not realize that the way our children enter the world may have a direct effect on their health. Spine and nerve distress can, at times, arise from restricted or abnormal positioning in the uterus and also from the journey through the birth canal or potentially during the delivery process itself. In my book Well Adjusted Babies 2nd Edition I discuss that many factors may cause birth trauma, including:
Birth trauma causes:
1 False labour
2 A long or very short labour
3 Poor positioning of the infant’s head and neck as they journey through the birth canal
4 Failure of the mother’s cervix to dilate
5 The use of drugs to increase contraction intensity
6 The use of vacuum extraction or forceps
7 Caesarean section delivery because of lack of progress
8 Cord around the baby’s neck
9 Foetal distress.
10 An awkward position within the uterus before birth
Positioning and health
Left unresolved, this spine and nerve dysfunction may place further stress on the communication systems of the body. Birth trauma can affect a baby’s nervous system, which in turn (amongst other things) may then affect digestion and an infant’s capacity to breastfeed or sleep well. The Journal of Neuroscience (2008) states that, although the first year of life may be a period of developmental vulnerability, it may also be a period in which therapeutic interventions would have the most significant positive effect.
Sometimes children have the nerve and spinal distress that results in their head being tilted to one side so that one ear sits higher than the other (refer to picture below). At other times a child’s head may be rotated or turned more to one side so that they display a preference for having their head turned this way.
A misshapen head is not merely a cosmetic issue; it is a brain stem issue. If your child’s head looks uneven or you notice flat areas, this can indicate restrictions between the skull and the soft layers that cover the brain and spinal cord. A healthy mind requires good movement of the skull and spine; when this movement is impaired, the brain and nerve function is impaired.
There is a myth that an odd-shaped child’s head is of no concern and will ‘right itself’ with time. However, anomalies of shape can be the first indication that your child is susceptible to developmental delay. Chiropractors can identify and fix this immediately.
For older children, nerve interference may play out as developmental delays, digestion issues, asthma, behavioural problems, low energy, inability to concentrate, headaches, etc – the list is endless.
By the age of seven, a child is likely to have had hundreds of falls and while children seem to have a “bounce-back” resilience, left uncorrected the body tries to hide subtle damage that potentially leads to poor postural and neurological function. We need to keep in mind that each seemingly insignificant slip and fall our child has does ADD up, and that as the branch bends, so grows the tree. With a subluxated spine (where misaligned vertebrae may affect the function of the nervous system), our child’s “communication highway” no longer functions at 100%, potentially altering the way they can think, feel and behave.
I often explain to patients that having a subluxation is like driving a car with the hand brake on. You can certainly still drive the car but you don’t get anywhere — very effectively. And after some time, all sorts of engine issues arise. Chiropractors focus on increasing the neurological function of your child by removing nerve interference which may hinder nerve communication.
I encourage parents to have newborn babies checked by chiropractors very soon after birth. Special techniques exist, that carefully correct any subluxated areas of the spine. Many chiropractors have a special focus on family health and work with babies and young children. If you haven’t had your child checked by a chiropractor then find a recommended family wellness chiropractor in your area.
If you are already taking your child to a chiropractor but feel that they are not thriving in a manner that you hoped then consider if you are only seeing your chiropractor sporadically, — investments in health work best when made consistently and regularly. I believe that children do well to be checked each fortnight, your child may not need to be adjusted each time but a quick “check-up” is an important health ritual. Most chiropractors have fee systems that make regular care viable.
People see chiropractors regularly because they feel and experience how adjustments add vitality, immune strength and clarity into their lives.
It’s like eating clean, healthy food — every cell in your body tells you, “this is a good thing.” Ask other parents who take their child to see a chiropractor about their experiences — worldwide, typically parents delight in the results they notice in their children.
Looking for a Family Wellness Chiropractor in Auckland?
There is nothing quite like the feeling of picking up a heavy weight in your hands. As with any movement or exercise in the gym, when repeatedly done incorrectly the deadlift can lead to some issues.
Although the deadlift appears simple, there are a few things you need to pay attention to. The first is foot position. It’s not uncommon for me to see people in the gym deadlifting with their feet in too wide a stance. I’m referring to the conventional deadlift here, not the sumo deadlift where the feet are supposed to be placed in a wide stance.
How and Why
Having your feet too far apart will mean that your knees will cave inward to make room for your arms to grab the bar. This is not good as it will stress the ligaments of the knees, increasing your chance of injury or at the very least, decreasing your power output during the lift.
Exact foot position will vary slightly from person to person but for general consideration, if your stance is too narrow you may struggle to engage the glutes at the top of the lift. If the stance is too wide, as mentioned it will push the knees inward.
A good place to start is with feet hip width apart (please note that this is narrower than shoulder width apart!). With the feet in this position they will be directly beneath the hips, allowing you to grab the bar with your hands shoulder width apart.
There are dozens of other things to look out for when deadlifting. But getting your feet in the right place is a good place to start.
How good does it feel to get a long weekend escape from the city and go to the bush or the beach? Judging by how empty Auckland got as Easter and Anzac day collided I think most of us wish we could spend more time in the beauty of nature!
While experiencing the relaxing and revitalizing effect of nature, and there is a growing body of science behind the health benefits of getting outside among the trees.
A Japanese study on spending time in forests showed a decrease in cortisol levels (a stress hormone), a decrease in sympathetic nervous activity (your fight and flight system), a decrease in blood pressure, and a decrease in heart rate.
Measurable effects on the immune system have been shown in another Japanese study on an activity known as forest bathing. It sounds weird, I know, it simply involves spending time in the forest whilst smelling wood essential oils. This study also showed a significant increase (23%) in activity of natural killer cells (immune cells). These positive effects persisted even after a month of returning to city living!
Take every opportunity it get outside by visiting parks, beaches, walkways, and the bush. There are so many places to go in Auckland to escape the feeling of being a caged animal indoors all the time. Thankfully, all the great outdoors gives you these effects for free!
Your feet are the 2 things that take you everywhere throughout your day. Imagine if they were in pain all the time and you couldn’t use them… Ask anyone who’s had plantar fasciitis or any other foot injury – it’s no walk in the park (pun intended).
Whether you’re an avid runner, working on your feet all day or even if you just enjoy the occasional stroll in the park, tension can build up in your feet that may lead to pain, discomfort or even injury. This is especially apparent in people today since more and more people are being put into shoes at a young age and the musculature in the foot begins to waste away since they’re not being used. This leaves the foot susceptible to injury
Getting in the habit of mobilizing your feet for less than 10 minutes a day can help prevent the pinch points in your feet from developing into problems. All you need is a ball and some space to stretch. The ball should ideally be hard like a lacrosse ball or yoga ball, but a tennis ball will do the trick too.
Ready? 3 simple steps.
Start in a kneeling position and stretch the tops and bottoms of your feet.
Focus on your breathing and go deeper in the stretch on your exhale.
Do about 30 seconds to 1 minute on each stretch.
Lift your big toe while keeping your little toes on the ground.
Then reverse and lift all your little toes while keeping your big toe on the ground.
If you have trouble doing this then you know you’ve got some tight feet. Try mobilizing your toes by separating them with your fingers but putting your fingers in between your toes. Spend about 30 seconds to a minute on each foot. Watch this video.
Take your ball and start rolling it under the bottom of your foot.
Start with the ball at your heel and work your way through the arch to the toes.
Spend extra time on the spots that feel more tense and alternate the pressure and speed. Spend about 1-2 minutes on each foot. Watch this video.
By doing this simple routine every day or as often as you can, you can help prevent overuse injuries in your feet to make them mobile and happy.