Ready to workout? Think again…

 

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.

 

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Coronavirus, School, and Prevention – Stay Safe

Coronavirus preventation 

Now that school is about to start, parents getting their kids ready for this new year and people gradually returning back to work, holiday season is now truly over. This is the time of the year where people especially kids start to have more human interactions again. As a result, this can lead to more bacteria being spread around. With the current coronavirus situation floating about I thought it would be a good time to remind us all about how to deal with flu again. Side note, New Zealand should be safe from the coronavirus as of February 2nd, foreign travellers who have left Mainland China will not be allowed in the country. That being said, there are still other germs and yucky stuff floating about.

  1. Wash your hands – Imagine all the stuff that we touch every day and the same object being touched by other people. We don’t know what the person before you who has touched the same object has. So to be safe wash your hands after you go to the bathroom, before and after you eat. Remember a rinse under the tap isn’t enough so use soap and give your hands a rub. After dry it thoroughly, especially between the fingers. Bacteria loves moisture so don’t give it a chance for it to grow. By washing our hands it can help prevent the spread of bacteria.
  2. Vitamin C – It is no secret that vitamin C can help with immunity. With a strong immune system it can prevent us from getting sick. This is because vitamin C helps your body stimulate more production of white blood cells which is designed to help your body to fight off bacteria. Plenty of fruits and vegetables contain vitamin C; oranges, kiwifruit, broccoli and berries are just a few. If you think you are not having enough or would like an extra boost, there are supplements available.
  3. Rest – Rest is the best way to cure any sickness. A lot of the time when we get sick is because our body is already weak, this makes it an easy target for bacteria to attack our body. The best way to rest is to sleep. While we are sleeping it provides an opportunity for our body to recover and strengthen. So it’s important to get 8 hours of quality sleep every day. There are several ways to improve on your sleep such as supplementation (ie magnesium) and staying off your screen 30 minutes prior going to bed. To know more about sleep quality check out our other blogs!
  4. Stay home – Stay home if you are sick! That’s the best way to prevent bacteria, viruses, and coronavirus being spread around the community. If you are home you can also get more rest to allow proper recovery too. If we can minimise the spread of the bacteria or virus, it will become less harmful and toxic. So do the community a good thing and stay home if you are feeling under the weather. This applies to kids as well, we don’t want other kids getting sick during this period of time.

Holiday season is now over and we are now getting back into the swing of our usual lives again. This makes us susceptible to getting sick as people around the world are coming back home now. Hygiene, vitamin C, rest and staying at home are just a couple of ways to keep you and the community safe. So follow the 4 advice mentioned above and stay safe!

Chiropractor Auckland

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The Importance of Exercise: Flexibility

There are 4 types of fitness; strength, endurance, balance and flexibility. Previously we have discussed the first three. Our final type of exercise and fitness is flexibility. Flexibility is the range of motion of your joints or the ability of your joints to move freely. Additionally, it could also mean the mobility of muscles that’s able to move freely around your joints. Flexibility is often under looked just like balance, so today we are going to bring more awareness to that aspect of fitness.

Benefits of flexibility

There are many benefits of having good flexibility; decreasing the likelihood of injuries, greater strength and improve physical performance are just a few. If we think of our muscles like a rubber band, it would be easier to understand how having good flexibility can help us in the aspects mentioned above. Firstly, by increasing your flexibility you are less likely to get injure because there is more ‘give’ in the muscles. Just like a rubber band, it’s hard to break in its normal state and only breaks if it’s overstretched. If our muscles can be more flexible, it can stretch more resulting in a decreased likelihood of strains and sprains.

Secondly, having more flexibility can increase strength. In order to maximise your strength, you’ll need to maximise range of motion which can be achieved by having greater flexibility. Finally, improving flexibility can also improve our physical performance. This is because as we become more flexible, we are able to store more kinetic energy. Just like a rubber band, if it’s stretched to its maximum and released, it’ll fly further with more force. The muscles in our body are just like rubber bands. If it can be stretched further and then contract, it’ll produce more force and explosive power. As a result, it’ll help with physical performance especially for athletes.

How to become more flexible

So the main way improve flexibility is through stretching. Unfortunately, there are no shortcuts to increase flexibility. The best way is to consistently stretch different parts of your body every day. For example, one day you can stretch just your upper body muscles, on the second focus on your back muscles and on the third focus on your lower body etc. If you stretch consistently, the results will come and gradually more flexibility will be gained. Fortunately, we don’t need to spend too long every day working on our flexibility, 2-4 minutes of daily stretching in total will be enough.

Flexibility is one out of the 4 types of fitness. There are many benefits by becoming more flexible, decreasing likelihood of injuries, increasing strength and improving physical strength are only some mentioned. To become more flexible, you must work on it every day for 2-4 minutes. So it is possible to become bendy without dedicating hours to it. But remember to work on flexibility on different parts of the body! This concludes our ‘Importance of Exercise’ series of post. Keep working on all 4 types of fitness and your body will become stronger and healthier!

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Fix Your Neck & Shoulder Pain

9 Exercises to Relieve Neck and Shoulder Pain

 

Open Book | 5 reps per side


Start by lying on your side with your knees bent in front of your hips and hands over your ears, elbows pointing forward. Inhale and reach the top elbow to the ceiling, looking up at the elbow point. Exhale and continue to open the top elbow to the backside until it touches the floor or an elevated prop such as a pillow (to decrease range of motion). Stay for a full inhale and exhale, relaxing your shoulders, inhale again, then exhale and return to the starting position.

Tip: Keep your knees stacked and resting on the floor; move slowly and imagine that you are unwinding the top half of your spine.

 Thoracic Extension | 3-5 reps


Start seated on the floor with your mid back resting on a foam roller or a rolled-up bath towel. Support the head in the hands, elbows wide, and keep the feet on the floor. Inhale to prepare. Exhale and slowly extend your spine back over the roller, only moving as far as you need to until you feel a gentle stretch in the upper back, chest and abdominals. Inhale to hold. Exhale and return to the starting position, using your abdominals.

Tip: Start with a small range of motion and gently increase this over time; you should feel no discomfort in your low back during this exercise.

Head Tilt | 2 min

Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale to prepare. Exhale and slowly and gently lower the left ear towards the left shoulder, only so far as you need to feel the beginning of the stretch. Inhale to hold. Exhale and return to the top. Repeat to the left side, pausing on the inhale breath and moving on the exhale. Next, exhale and turn your head to look over the right shoulder. Inhale and return to the center. Exhale, look over the left shoulder. Continue to slowly alternate between each position.

Tip: There are many small muscles to stretch between positions A and B. Take your time throughout the movement phase to gently release each muscle.

Neck Roll | 3 circles per side


Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale to prepare. Exhale and slowly and gently lower the left ear towards the left shoulder, and then take the chin towards the chest. Inhale as you continue to circle, taking the right ear towards the right shoulder, and finishing by stacking the head above the shoulders in your starting position. Reverse the circle.

Tip: Match the pace of movement to your slow breaths, exploring each position as you transfer through it.

Shoulder Shrug | 10 reps


Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale and lift the shoulders up towards the ears. Exhale and return them down, feeling the blades settle on the back.

Tip: This move strengthens and releases the muscles in the upper back.

Kneeling Arm Circle | 3-5 reps per arm

Start in a high kneeling position or seated on a chair, with the head stacked directly above the shoulders and the arms resting by the sides, palms facing in and thumb forward. Inhale, reach the left arm straight up to the ceiling, and pause. Exhale, rotate the palm away from your body, and continue to circle the arm until it is back down by the hip, palm facing out and baby finger forward. Inhale and begin to reverse the circle, stretching the arm behind you and up to the ceiling. Pause, then exhale, rotate the palm back to the body, stretch the arm all the way forward and return it down by your side, palm facing in.

Tip: Really stretch out through your arm as you make this circle, taking up as much space in the room as you can; keep your head, neck, and hips relaxed.

Wing Span | 2 min


Start in a high kneeling position or seated on a chair, with the head stacked directly above the shoulders and the arms stretched directly out to the side, in line with the shoulders, palms forward. Inhale to prepare. For one long exhale: reach the arm up overhead, palm forward; the left arm down by your hip, palm back; bend the elbows and reach the fingers towards each other at the center of your back. Stay for a full inhale and exhale. Inhale again to return to the starting position. Exhale to repeat on the other side. Continue slowly alternating between each position.

Tip: It doesn’t matter if you can’t touch your fingertips, because over time you will be able to!

Scapula Slide | 10-15 reps


Start on all fours, wrists under shoulder and knees under hips, with a long flat back. You must press firmly into your palms and fingertips to feel the engagement through your mid-back. Keeping the elbows STRAIGHT, inhale and slide the shoulder blades (scapula) together (you’ll feel as if you’re dropping your chest to the floor). Exhale, press into the hands, and return to the starting position.

Tip: You must keep your elbows straight! If this is challenging to do on all fours, stand up and place your hands against the wall to perform the exercise.

Neck Retractions | 6-8 reps


Start by lying on your back, knees bent, arms down by the side, and the eyes straight up to the ceiling. Inhale, gently jut the chin forward to the ceiling, while keeping the back of the head on the floor. Exhale, retract the chin in towards the throat, and feel the back of the neck lengthen.

Tip: Don’t jut the chin forward too much; it’s a small move. Focus on lengthening the neck against the floor during the retraction phase.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy Chiropractor Auckland

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The Importance Of Exercise: Balance

There are 4 types of exercise; strength, cardio (aka endurance), balance and flexibility. We have previously touched on strength and cardio training. The main topic this time is balance. Balance is extremely important for everyday life, it keeps our posture stable, keeps us upright and stops us from flopping all over the place.

The body and balance

Our body has a very smart way to maintain balance. Your balance is co-ordinated through 3 main aspects; eyes, feet and ears. Your eyes of course tells your brain where you are and how you are perceiving things. The feet acts as our proprioceptors. In other words they tell the brain how and where our bodies are positioned. Finally our ears keep our body in balance. Your ears consists of a part called the semi-circular ear canals and they are filled with tiny hairs. These tiny hairs in our ear help relay motion and gravity information to and from our brain. On a physical aspect, our core is what keeps us upright physically. By strengthening your core, you will gain more stability thus leading to better balance.

Most of balance actually comes from our core as well. Having a healthy strong core helps us balance and prevents injuries too. We have done plenty of videos on core exercises so head over to our instagram page to find some exercises. I would recommend you to work on your core 2-3 a week for around 15 mins each time.

How to improve

If you are doing a lot of strength training with weight, consider swapping out bars with dumbbells or kettlebells. By using dumbbells  or kettlebells you will engage your core more as each side will be functioning individually. This allows you to engage your core more so you can stay balanced while lifting weights. Another way you can train your balance is to include yoga or Pilates in your training. Yoga and Pilates trains your balance by staying different positions for a period of time while engaging your core muscles, legs and muscles that keep you up right. At the same time it helps your flexibility.

You don’t have to have a 6 pack to show that you have a good stable core. Just specifically work your core 2-3 times a week. Like mentioned previously we have made plenty of videos teaching you how to strengthen your core. Additionally, we have just made videos on exercises that help improve balance. Think about how you can change up your regular exercise routine to better your balance as well. Remember, balance is just as important as strength and cardio fitness. Having good balance can help you with injury and accident prevention.

 

Looking for a Chiropractor in Auckland?

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Core: 7 Exercises

Core: 7 Exercises

[embedyt] https://www.youtube.com/watch?v=jjEpyNWulh0[/embedyt]

Chiropractor Auckland

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Core Exercises Fitness Model - Must Link to https://thorou… | Flickr

Core: Superman (7/7)

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Chiropractor Auckland

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Fun Vacation Workouts Without a Gym - [Where Can I FLY ?]

Core: Shoulder Taps (6/7)

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Chiropractor Auckland

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Bodyweight exercises: a solution to improving fitness > Air Force Reserve  Command > News Article

Core: Glute Bridge (5/7)

[embedyt] https://www.youtube.com/watch?v=BLwINjJvdDg[/embedyt]

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Chiropractor Auckland

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Fun Vacation Workouts Without a Gym - [Where Can I FLY ?]

Core: Side Plank (4/7)

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Chiropractor Auckland

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File:Side Plank.jpg - Wikimedia Commons