5-Minute Stretch – Total Body Cool Down

We’ve been over a general warm up routine you can do before your training sessions in our blog a couple of weeks ago, so today we’ll be going over a quick and effective cool down routine that will help with muscle recovery and promote blood flow. This routine is essentially made up of stretches so don’t push your stretch too far passed the point of comfort. Also, avoid bounce into your stretches as it may lead to a pulled muscle and it doesn’t help in any way.

As always, make this your own by adding in anything you may know and taking out anything you’re not comfortable with or not feeling.

When performing this routine just focus on your breathing by taking full breaths and slowing it down.

Here we go:

Overhead Tricep Stretch (30 secs/side)

  • Stand with feet shoulder width apart and raise your elbow while reaching for your upper back with the same hand
  • Use your other hand to pull gently
  • Repeat on the other side

Image result for overhead tricep stretch

Wrist Stretch (30 secs/side)

  • Stand with feet shoulder width apart and reach out in front of you with one arm (palm facing down)
  • Point your fingers towards the floor by bending your wrist and use your opposite hand to pull gently
  • Then point your fingers up towards the ceiling and use your opposite hand to pull genlty
  • Repeat on the other side

Image result for wrist stretch

Cross Leg Stretch (30 secs/side)

  • Stand with one leg crossed over the other
  • Flex your torso forward and reach for the foot of the straight leg
  • Cross the other leg and repeat

Image result for crossleg stretch

Glute Stretch (30 secs/side)

  • Kneel and place your shin flat in front of you
  • Sink your hips and relax into the stretch
  • Repeat on the other side

Image result for pigeon stretch

Cobra (30 secs)

  • Lie face down and raise your torso up with your arms
  • Keep your thighs on the floor, core engaged and look up

Image result for cobra stretch

Prayer Stretch (30 secs)

  • Start by kneeling and sit back on your heels
  • Lower your torso toward the floor

Image result for prayer stretch

And it’s as easy as that! Don’t forget to breathe into every stretch and hydrate well after your training sessions to maximize recovery.

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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Consistency Is Key – Movement

Perhaps you have been to a Chiropractor before for one or two visits but you didn’t really feel like it did anything.

And you are probably right.

The thing is, Chiropractic isn’t exactly supposed to “do anything” in one or two visits.

I can hear you thinking “but I thought chiropractors fix people…”

Think of it this way, what do you do when you go to the gym or exercise? You move your body, sometimes in strange ways. And what does that movement do? It stimulates the muscle to strengthen and build endurance.

But you don’t get much change from one or two sessions. Or even from one or two weeks or months. Building strength takes a consistent and calculated approach.

Unlike pain medication and other pharmaceutical drugs, the goal of the work we do as chiropractors is not to take away your pain. The goal is to find the areas of your spine that aren’t moving optimally (called a subluxation) and then to help those areas move better with adjustments, which will in turn strengthen your weaknesses and reduce the spasms. This equilibrium will keep your body maintained well and healthy and without wear and tear.

In reality the only thing powerful enough to heal you is the remarkable power built into your body. Healing takes time, which is an important point that can be hard to deal with when you are recovering from an injury or a health problem, especially a chronic one.

Our focus is to correct structural shifts in your spine by improving movement quality

(adjusting subluxations) so that your body can regain it’s strength and become more resilient. This is why we design care plans that span a few months to allow deeper change to movement and strength to occur because unfortunately there are no shortcuts!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

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5-Minute Total Body Warm Up

Warm up Wisely

It can be really tempting to skip your warm up and get right into an intense strength training session to maximize the time in your day. Not only will this decrease your performance in the session, it will also increase the likelihood of injury, which is never fun.

Today we’re going to take you through a catch-all warm that will ensure that all your joints are ready for motion and your blood is pumping. Feel free to mix and match these with other warm up routines to tailor it to your specific training needs.

Be sure to move within a comfortable range of motion and don’t push yourself too far too quickly. Keep breathing throughout and make sure you’re keeping proper form with control and you’re not flailing your limbs out uncontrollably or your may injure yourself.

We’ve combined movements in some of these to maximize the variety of movement your get in shorter time. We’ve presented the movements to time, but feel free to do them to a specific amount of reps or whatever gets your muscles warm and your heart pumping.

Here it is:

Jumping Jacks (1 min)

  • Start by standing with feet together and arms at your sides.
  • Jump while spreading your legs to shoulder width apart and raising your arms over head.
  • Jump back to starting position and repeat.

Related image

Squat & Twist (30 secs)

  • Squat down and use your left arm to hold your left foot while keeping your elbow on the inside of your leg.
  • Twist your torso and other arm towards the ceiling.
  • Twist back to the starting position and squat up.
  • Repeat on the other side.

Image result for squat and twist

Side Lunge with Frontal Raise (30 secs)

  • Spread your legs a little wider than shoulder width apart.
  • Squat down with your left leg while raising both arms out in front of you.
  • Stand up to the starting position and repeat on the other side.

Image result for side lunge with frontal raise

Forward Leg Swings (30 secs each side)

  • Hold on to something to the side and start with both feet under your hips
  • Swing the outside leg forward and backward while gradually increasing the range and height of your swing
  • Repeat on the other side

Related image

More exercises

Lateral Leg Swings (30 secs each side)

  • Hold on to something in front of you and start with both feet under your hips
  • Shift your weight to your right leg and swing your left across your body and out to the side (left)
  • Repeat on the other side

Image result for leg swing

Skipping Shoulder Circles (30 secs forward/30 secs backward)

  • Skip forward or in place and make circles with your arms going forward
  • Repeat with your arms going backwards

Related image

Walk Out with Shoulder Taps  (30 secs)

  • Start standing with feet shoulder width apart, touch your toes and walk your hands out to a plank position
  • Tap your right shoulder with your left hand while keeping your core braced and torso stationary
  • Walk your hands back to your feet, stand up and repeat

Image result for plank shoulder taps

***Give this routine a try and feel free to mix and match with movements to make it your own!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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This blog is sponsored by Little Ninja & Priorityfitness

 

Should I Warm Up Before & Cool Down After Exercising?

Throughout any intense exercise session, the body is handling stress and has a risk of injury. This can be minimised by warming up and cooling down before and after your workout.

Before getting into your sport or strength training session, you want to get a warm up. This is going to prepare your body for exercise and increase your heart rate and breathing. Ideally, your warm up routine will consist of two-parts: a general warm up and specific warm up.

The general warm up

consists of jogging, biking, rowing or any other cardio exercise followed by dynamic stretching. Dynamic stretching is not your typical “touch your toes” stretching. It consists of movements that take your joints through their ranges of motion to warm up and stretch the muscles. For example, you can perform leg swings, shoulder circles and bodyweight lunges. The bodyweight lunges serve as a nice stretch for your hip flexors while also adding a little resistance exercise for your quads and glutes to warm them up.

The specific warm up

consists of specific exercises that closely resemble movements that you’ll be performing in your actual sport or training. For example, jumping exercises before getting onto the basketball court or some lightly weighted squats before your leg session in the gym.

The warm up is essential for your performance as it increases blood flow and oxygen to muscles, increases neural impulses to wake up your muscles and, most importantly, decreases the stiffness of connective tissues (ligaments and tendons) to avoid any muscle tears. Studies have shown that a structured warm-up can reduce your chance of injury by more than 50% and that’s on top of helping you perform better!

The cool down

is also important as it helps flush out any lactate (waste), prevent dizziness from blood pooling. It also decreases muscle soreness after your session. It consists of gradually decreasing your heart rate and stretching out your muscles. This also has two parts: general cool down and static stretching/foam rolling.

The general cool down

is similar to the general warm up since you can use jogging, biking or any activity at a progressively decreased intensity. Your aim should not be to sweat and go fast at this point, you just want to go through the motions and let your body slow down to a relaxing stop.

Following your general cool down you can get into some static stretching, which is the basic stretching where you hold stretches for around 15-30 seconds. You can also choose to use foam rollers or massage balls after your exercise to restore length in the connective tissues. The stretching and foam rolling helps reduce muscle soreness, increase muscle flexibility and stimulate circulation to flush out the lactate.

Be sure to hydrate well and eat a healthy meal after your workout to keep your body fuelled and recovering well!

Stay tuned next week for when we’ll take you through our ideal general warm-up and cool-down routine to cover all your bases!

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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File:Man Doing Warm Up Exercise Cartoon.svg - Wikimedia Commons

 

Digital Minimalism

.The Internet has brought many benefits to my life as I’m sure it has yours, however, if you are like most of this generation you probably find yourself spending (wasting) a lot of time digitally. How often do you reflexively check your phone for a message or to see how many reactions your last post is getting?

Excessive use of digital devices can cause poor posture, which puts strain on the nervous system and can lead spinal issues. Constantly being plugged into social media, email and receiving messages can create a sense of anxiety and impact your mental wellbeing. Constantly switching tasks from productive work to social media and emails is a huge waste of efficiency in your day too.

If you want to take more control of the time you spend on the Internet and your phone then put some of these boundaries into play. Depending on your job you may have to modify these to suit you:

Do not check social media or email until noon

 

You may select a different time that suits your life. But putting off checking emails and messages at the start of the day can allow you to have a more productive morning. The main goal here is to get away from your phone being the first thing you look at each morning.

Do not check email, social media or messages while in bed

 

This one is key when it comes to improving your sleep quality. It is important  to create boundaries around not only when but where you use your digital devices, especially the bed. You want your brain to wind down ready for a restful night not to be on alert thinking about what is happening on your social media, email inbox or the world news.

Put your phone at the other end of the room, not right by your bed so you create a physical and mental boundary.

If you do keep your phone by you at night then switch it airplane mode. This will prevent an alert waking you at night with the light or sound and also helps create a mental boundary that you are done with being connected to the world for the day.

Don’t use your phone while eating

 

Instead of being online or checking messages take time to unplug and focus on your meal.

Make a no phone rule when you are at the dinner table so you can connect with family and friends and interact on a real social level and not social media!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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This blog is sponsored by Little Ninja & Priorityfitness

File:Ciudadanía digital.jpg - Wikimedia Commons

How To Flight Proof Your Body

Going on a long flight? Bus ride? Car ride? You may have experienced the unpleasant experience of being crammed in a seat for hours. You get agitated, your muscles begin to ache, and there’s nowhere to hide from the pain.

We came up with these tips to reduce the physical stress on your body that comes with travel. This applies to all situations where you find yourself stuck sitting in one place for hours.

  1. Pump your ankles.

    • Sitting for long periods means that the muscles that are used to pump blood and fluid up your legs aren’t active. This leads to swelling and blood pooling over time. While the swelling isn’t dangerous, blood clots can form a deep vein thrombosis, which can be a dangerous and life threatening condition. So be sure to keep your ankles moving!
    • Fully extend your legs out in front of you (if you have the leg room, if not, extend out as much as you can) and move your ankles side to side as well as up and down. This can help with ankle stiffness, swelling and pain.
  2. Keep hydrated.

    • Especially if you’re in an airplane, the cabins have very low humidity and can lead to accelerated dehydration.
    • Drink plenty of water the day before your flight as well as during your flight.
    • Avoid drinks that tend to dehydrate, such as caffeinated and alcoholic drinks, before and during your flight.
  3. Move as much as you can!

    • It’s a bad idea to be sitting for long periods of time in any context. On top of that, you’ll end up in uncomfortable sleeping positions if you decide to doze off.
    • This can lead to pain and dysfunction in your hips, back, shoulder and neck, so it’s a good idea to address this by getting up and walking around every 30 minutes if you can.
  4. Stuck sitting? Try some Pandiculation.

  • Pandiculation is basically stationary stretching. You’ve already done it naturally upon waking up when yawning and stretching your body.
  • It can be done to every part of your body.
    • Reach your hands upward to the sky.
    • Extend and stretch your legs.
    • Move your neck in every motion. Look side to side, up and down. Bring your ears towards your shoulders side to side.
    • Expand your chest while bringing your shoulders back.
    • Move your body in all directions where you feel restrictions.
  • Do these movements slowly and feel where your tension lies and focus on stretching out those areas. Just be careful not to bump your neighbour.

Movement is medicine, so just remember to do what you can with what you’re given. Happy and healthy travels!

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

 

HD wallpaper: boy sitting on plane seat while viewing window, human, person  | Wallpaper Flare

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Knee pain
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