Magnesium – don’t overlook it!

Introduction

There are so many supplements and nutrients out there up for grabs nowadays. From Vitamin A to Zinc, there are just so many. Each of them has its own benefits and could help the body in many ways. But I feel there is one nutrient that we often overlook and that is magnesium. The team at Revolution often recommends you take magnesium and today we are going to discuss why.

 

The effects of magnesium and why to take it seriously

We chiropractors work with the spine and the nervous system. This is why the team at Revolution Chiropractic highly recommends magnesium. Magnesium preserves the health of the nervous system by having the ability to calm it down. This is because it works as a depressant. When magnesium levels are below the standard range, we lose control of muscle function, mental processes, and sometimes respiration. This can result in examples likes muscle twitches, cramping, irregular heartbeats, nervous fatigue, insomnia and irritability. This is because your nervous system will constantly be firing thus causing contractions and interactions continually being made.

Magnesium controls and limits the interactions in your nervous system by binding to gamma-aminobutyric (GABA) receptors. GABA is a hormone that helps calm nerve activity. Once restoring an adequate amount of magnesium in your body everything will be in under a lot more control; getting better sleep, decreased muscle tightness and less cramps are some of the changes.

 

Conclusion and recommendation

Magnesium is a versatile nutrient that we often overlook. It can help with many things such as sleep, cramps and pain. This is because it works with the nervous system. Many of us are magnesium deficient. Thankfully, the supplements aren’t expensive and plenty of food contains high amount of magnesium such as leafy greens, legumes and seafood. So start consuming more magnesium to help you and your nervous system out!

 

The effects of magnesium deficiency

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports 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.

Sleep Quality: Chiropractic Bed Mattress

Sleep Quality and Bed Mattress… Are They Linked? And what is the best Chiropractic Bed Mattress out there?

Sleep is the most vital way for humans to recover. That’s why it is important to get a good amount of sleep as well as getting good quality sleep. When it comes to sleeping, two pieces of equipment can drastically change the quality of sleep as well as protecting your spine and neck. The two pieces are the pillow and the mattress. You need a good quality chiropractic bed mattress and pillow!

In the last blog we mentioned that the function of a pillow is to support the neck and upper back as well as providing comfort. The best way to choose a suitable pillow is dependent on one’s sleeping posture. This time we are going to sink in to the other piece of equipment, the mattress.

Plain & simple, a good chiropractic bed mattress will support your spine whilst you’re sleeping on it.

Just like the pillow, the mattress’s function is to provide the spine support and comfort at the same time. So the spine consists of 3 parts; cervical, thoracic and lumbar.

The Cervical Spine

The cervical spine which is also the neck is supported by the pillow. I’ve explained the physiological shape function of the cervical spine in the previous blog so go check that out here.

The Lumbar Spine

The lumbar spine is the spine that’s located in the low back. It’s has a similar ‘reverse C’ curve just like the cervical spine. The main function of the lumbar spine is to distribute stress and to bear the weight of the body. This is why out of all the vertebrae, the ones in the lumbar spine are the largest.

The Thoracic Spine

The thoracic spine is what fills the gap between the cervical spine and the lumbar spine. It is made up of twelve segments, located in the mid back and has an opposite curvature to the lumbar and cervical spine. As well as serving as the transition between the two primary curves (the lumbar and the cervical curves) it also hold the rib cage which protects all the organs.

When searching for a mattress we must find the one which best supports the curvatures of the spine. This way it maintains the health of the spine allowing it to function properly and decrease the likelihood of spinal degeneration and pain.

When to get a new mattress and how do you find the best Chiropractic bed mattress?

So firstly, how do you know it’s time for a new mattress? Well generally a good quality mattress lasts for around 7-12 years. But keep in mind that most mattress manufacturers design mattress’s that last for 10 years. A lot of the times deciding when to invest in a new mattress depends on the budget and individual pain tolerance. I am not suggesting that you should only consider changing mattress once you feel pain. But on the safe side I think 10 years is a good time to ponder about getting a new mattress. Another possible reason as to why you should change mattress is if your mattress has started to change shape. If you can see a part of the bed have sunk in around 1 to 1.5 inches it’s also an indication for a mattress change. Finally, if you are feeling pain, it’s time to treat your spine to a better mattress.

Choosing the perfect Chiropractic bed mattress!

Choosing the perfect mattress is dependent on your sleep posture. However it is a little less complicated than choosing a pillow because there is only one height for the mattress. When choosing a mattress, match your sleeping posture with the firmness of the mattress. This is because it helps keep your spine in a neutral stress free position for the duration of your sleep.

Back Sleepers

For back sleepers, choosing a slightly firmer mattress will be the ideal option. This is because it prevents sagging of the hip. This allows you to be in proper alignment for the duration of the entire sleep.

Side Sleepers

For side sleepers it is best to choose a mattress which is slightly softer than firm (not soft and not even medium, but not as firm as you would have it if you’re sleeping on your back). This way, there will be less pressure in your shoulders and hip. The softer mattress will also sink in allowing your spine to keep a straight line with the rest of your neck. If you know you move around during your sleep, try to find the dominant position and cater mostly to that.

What Chiropractic bed mattress do we suggest for your spine?

We suggest looking into the ABCA Mattress.

Choosing the right sleeping equipment is pivotal in maintaining your spinal health and having better quality sleep. We spend around a third of our lives in our bed, whether it’s sleeping, gaming, reading or watching television. So it’s important to invest in something that’ll keep you comfortable as well as keeping you healthy. So next time when you hunt for a new mattress take note of your sleeping pattern to find the perfect mattress for you.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports 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.

Chiropractor Auckland - Chiropractic Bed Mattress

Good Sleep Quality: Pillow

The importance of good quality sleep and what we can do to improve our sleep quality

We all know the importance of good quality sleep. It can help us with our physical and mental health. Sleep quality can be improved through many means; supplements, timing and habits are a few of them. Those things can often be implemented without much cost. But there are two things that are just as important but can be overlooked. They are pillows and mattress. Both pillows and mattress play a very important role in determining the quality of sleep. Additionally, it is one of the best investments to prevent future back and neck issues. In this first of the two part sleep series, we are going to dive into looking at the most suitable pillow for you.

Function of a pillow & sleep quality

The functions of a pillow is to provide support and comfort. Our necks are made up of 7 vertebrae. These 7 vertebrae form a backward ‘C’ curve in our neck known as the cervical lordosis. The curve acts like a spring and distribute stress. Quite often when this curve is altered symptoms such as aches, pains and numbness will begin to show. When a good pillow is utilised, it can help support this curve so it maintains its physiological function and structure. This curve can be maintained by a pillow through two paths; the softness and the shape of the pillow. The way that one chooses the right pillow is dependent on the sleeping posture.

Choosing the right pillow to improve your sleep quality

Side sleepers

For side sleepers, it is recommended that the pillow that is a little higher. This is because when one is lying on the side the shoulder gives extra height. The higher pillow fills the gap between the neck and shoulders so the neck will not stay bent when you are a sleep. It is also important to go for a slightly firmer pillow if for side sleepers. This ensures that the neck is well supported and the head doesn’t sink in, leaving the neck bent sideways the entire night.

Back sleepers

For people who sleep on their backs choosing a slightly lower pillow would be the more beneficial choice. The reason for this is if the pillow is too high, the head will also be too high leaving the neck in a constantly flexed state. This means for the duration of your sleep, it’ll be placed exactly the opposite the revered ‘C’ shape that it’s meant to be. Overtime, the structure of the neck will shift causing the development of neck and upper back pain. A lower pillow allows the spine neck and the rest of the spine to stay in a more neutral state. Ideally, a softer pillow would also be more suitable for back sleepers too. This is because it can fill up the back between the upper back, the neck and the shoulders giving more even support around the entire cervico-thoracic junction.

Stomach sleepers

For the rare stomach sleepers, just don’t. Try readjust and retrain your sleeping posture. Sleeping on the stomach keeps your head rotated in one direction for the duration on your sleep (unless you have a cut out in the mattress like chiropractic tables). This creates a negative pattern in the neck. But if changing sleeping postures isn’t an option, use the slimmest pillow that can be found.

Pillow recommendation!

We spend around 8 hours each day which equates to around 121 days a year in bed sleeping. During that time, plenty of things in our body can change if we don’t keep it well structured. Besides from internally increasing your sleeping quality, your sleeping gear is just as important! So take care of your neck because you only get one and find the most suitable pillow!

We suggest and stock these 2 pillows to our client:

The Complete Sleeper

The ABCA Adjustable pillow

 

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports 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.

Sleep Quality - Chiropractor Auckland

Chiropractic Care And Sleep

The connection between Chiropractic Care And Sleep

Getting a good night’s sleep is one of the most important things you can do to improve your health. If you are having trouble sleeping and are generally well in your health otherwise, there’s some good news. Plenty of research shows regular chiropractic care and sleep quality can go hand in hand.

While chiropractors aren’t commonly thought of as being the first point of call on sleep issues, more than one-third of people who have a chiropractic adjustment with us report that they experience immediate sleep improvement – and save a lot of frustrating time and energy in the process!

Is this treatment right for me?

If it’s aches or pain that’s keeping you awake, back pain, neck pain,  headaches or migraines then there is a good chance visiting a chiropractor will fix the problem. A sleep that doesn’t process through the full sleep cycle, is intermittent or leaves you feeling restless for hours can also result in back or neck pain over time and therefore only perpetuate the issue.

Revolution Chiropractors will assess where the root cause(s) is coming from by discussing your sleeping position, discomforts and habits. We provide in depth solutions and help alleviate any  pains and improve relaxation. Spinal adjustments enhance blood flow which support relaxation and prepare your body for a deep sleep. Not only will we adjust you in targeted areas but we will also show you some possible sleeping positions based on our assessment of your spine and body.

Once we have your back pain under control and having you sleeping like a baby. You can wake up feeling rested and full of energy.

So the good news?! Booking a visit with a chiropractor may be you need to soothe nagging aches and greatly improve the quality of your nightly snooze.

 

Chiropractic care and sleep
Improve the quality of your sleep – Revolution Chiropractic

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

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.

 

Prenatal Chiropractic Care for Pregnancy

Pregnancy is such a wonderful, exciting time! There are so many changes that happen – physically, emotionally, and hormonally.  It can sometimes feel like a rollercoaster ride. One of the best things we can do as expecting moms is to take care of our ever-changing bodies and spine structure with chiropractic techniques so that we can enjoy our pregnancy.  Paying attention to your spine during pregnancy will also set us up for a quick labor, delivery, and recovery. Prenatal chiropractic care is safe, gentle, and effective for you and baby.

It aims to restore proper movement, function, and alignment to the spine and pelvis.

Here are some of the common reasons you should seek out chiropractic care if you are pregnant, trying to get pregnant, or a new mom.

  1. Weight Gain

A necessary, and often dreaded, part of pregnancy is the weight gain that accompanies it.

The increased weight gain will be everywhere, but obviously concentrated in the abdomen.

This increases pressure on the abdomen and on the joints and discs of the spine overall.

The tendency here is to pull the low back forward.

Prenatal chiropractic care relieves the extra tension in the joints and discs allowing you to better adapt and get used to your growing belly bump.

  1. Increased Curves In The Low Back

As mentioned above, the extra weight through the abdomen will pull the low back forward, and cause more grinding and compression through the joints of the low back.

This often will cause the classic low back pain experienced by pregnant mothers.

Interestingly, the rest of the spine will change its shape due to the increased curve in the low back.

The mid-back for example will increase its curve, and the neck will straighten out. This can lead to mid back pain, and neck discomfort as well.

  1. Changes in Walking Patterns and Pelvic Movements, how prenatal can help

We all have heard and seen the classic pregnant “waddle”.

This tends to be most noticeable in the 3rd trimester of pregnancy, as baby descends into the pelvic inlet (sometimes called “engagement”)  but the spinal and mechanical changes start as the baby occupies more and more space in the uterus, around the 2nd trimester.

As baby grows, it will limit the ability of the sacrum, to freely rock back and forth.

What we typically see is the mom will gradually (and most noticeably) increase her base of stance (or distance between the feet) as she walks to compensate for this lack of rocking motion in the pelvis.

This is something we can identify quite easily and, through prenatal adjustments, gently encourage the normal motion of the sacrum.

  1. Round Ligament Pain

This is what tends to bring a lot of pregnant woman into our office.

In and around the second trimester, a ligament that attaches the uterus to the abdominal wall (the round ligament) tends to get spastic, and with that, getting in and out bed, turning in bed, and twisting can cause a sharp stinging pain along the side of the belly.

We train our chiropractors to relieve this spasticity and allow for proper tension and balance to return between the two ligaments.

One of the problems that can arise if this is not corrected is a difference in tension between the round ligaments on either side of the uterus.

This is one of the many ways intrauterine constraint develops which can reduce the space for baby to grow.

Keeping balance between these 2 ligaments is good for mom (pain relief!) and good for baby (more room in the womb)

  1. Symphysis Pubis Dysfunction / Pubic Bone Pain

Towards the end of pregnancy, as your body begins to prepare for labor, the pubic bone will start to separate (to allow the passage of the baby through the pelvic inlet).

However, if you have not been under prenatal chiropractic care, and there is abnormal pelvic mechanics, what can happen is the pubic bone will separate unevenly.

This often causes excruciating pain getting in and out of bed, cars, chairs, and walking.

It also can potentially interfere with the baby passing through the area.

Complications that can arise include baby’s shoulder getting stuck (called shoulder dystocia), which can slow down labour, and lead to unwanted interventions.

Allowing the pubic bone to separate evenly, and having it monitored in the third trimester is one of the easiest ways to avoid the pain and discomfort while pregnant, and reduce dystocia during labour..

  1. Decreased Labour And Delivery Time

Getting adjusted, keeping the spine and sacrum aligned, flexible and moving ahead of labour is a great idea.

Research has shown that moms under chiropractic have decreased labour times, and decreased interventions required during delivery. [The effects of chiropractic treatment on pregnancy and labor: a comprehensive study. Fallon J. Proceedings of the world chiropractic congress. 1991; 24-31]

Most moms for this reason alone will choose chiropractic care.

Giving birth is like a marathon!

Prenatal chiropractic care is the training and fine tuning before the big event.

  1. Postpartum Recovery from pregnancy 

As you heal after delivery, this is a wonderful time to work on your spinal alignment.

With continued elevated circulating levels of relaxin following pregnancy, you are more “malleable”. We can also work on your alignment as you come back together.

Working on core strength, pelvic floor strength, and of course the new mechanical challenges of breastfeeding while you are healing will help your transition to motherhood as pain free and seamless as possible.

Want To Get Started On Having A Pain-Free, Enjoyable Pregnancy And Labour?

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

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 & SPARTAFIT

The Importance of Exercise: Strength Training

In our blog ‘8 Benefits of Exercising’ we talked about the importance of exercise and as a recommendation, 30 minutes of exercise every day is needed. These exercises could be from something that we already know how to do like walking or mowing the lawns. This week, I would like to dive into something slightly more specific; strength training and how you can include it into your exercise routine.

When I mention strength training, I’m not asking you to become a bodybuilder nor be the next Chris Hemsworth. All you need to start with is 2 days a week for 20-30 minutes each time. So perhaps you can substitute your two days of walking and do this instead.

Effects of strength training

So now we know how often and how much weight training we should be doing every week, do you know why we should make it part of our routine? Weight training can help with many things apart from building strength and muscles, it can help with fat burning and the prevention of osteoporosis too.

Weight training helps with building muscles and increasing strength. Muscle builds and strengthens through repetitive stress. Our muscles are made from many smaller muscle fibers. Every time we do strength training, we actually tear and rip these muscle fibers. Our body knows that each time we tear our muscle fibers we are lifting something heavier than usual and it will find a way to adapt. As a result, our muscles become thicker, larger, and stronger when it recovers.

Strength vs. Cardio

Many studies also show that weight training can help us burn more fat and calories than cardio exercises. This does not mean you should just ditch cardio altogether as there are also unique benefits that only cardio provides. Muscles are metabolically more active than fat therefore muscles burn more calories in a resting state. This is why if you want to burn that fat off your belly, don’t just do cardio and add in some strength training too!

Weight training can help with the prevention of osteoporosis. Osteoporosis is the weakening of bones. This process happens as we age and as our bones become weaker, it can no longer withstand as much pressure and stress. This makes us more susceptible to fractures. Every time we strength train, we actually stress the bone by pulling and tugging it. So once we put stress on the bone, it stimulates the bone-forming cells into action causing more bone growth.

A common misconception about strength training is that we have to go to a gym or lift something really heavy. But in reality, when we are first starting off, bodyweight exercises are more than enough. Some simple bodyweight exercises include push-ups, squats, crunches, planks, lunges, and many more. We actually have plenty of videos on our YouTube channel and Instagram. If you are interested, we are also posting up new videos on basic bodyweight exercises this week that you can check out!

Now you know the amount of exercise you need to do, start incorporating some weight training, and become the best version of yourself!

 

Looking for a Chiropractor in Auckland?

To Schedule Your Appointment at Revolution E-mail or Call us on 09 418 3718. You can also book online.

You can 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 & SPARTAFIT

Strength training 101: HAWC classes help improve fitness > Kunsan ...

 

 

Exercises for Pregnancy

Giving birth takes an incredible amount of physical effort… so be prepared! We’re going to share some exercises for all you mothers to be that won’t only help with your pregnancy, but also give you more energy, better sleep, less back pain and overall a much more pleasant pregnancy experience.

It’s best to consult with your GP or Structural Chiropractor about whether these exercises would be appropriate for your individual situation. Please discontinue any exercise if you begin to have any unusual vaginal discharge, dizziness or chest/abdominal pain.

It’s a good idea to build up slowly if you were not regularly exercising before your pregnancy. Listen to your body and ensure that you’re fuelling your body with more nutrients, water and plenty of rest.

High intensity exercise is NOT recommended, as it is associated with distressing the foetus. Aim for 15-20 minutes of moderate intensity or 45 minutes of low intensity exercise at a time. Walking, aqua aerobics, Pilates and yoga are all wonderful exercise options to take up when pregnant.

Here are 3 basic exercises for you to try at home:

  1. Cat-Camel
    • On all fours, arch your back up to the ceiling then relax to a flat back position.
    • Breathe through the movement.
      Image result for cat/camel pregnancy
  2. Glute Bridge
    • On your back with your knees bent, lift your buttock off the floor as high as your comfortably can
    • Hold for 5 seconds then gently lower it down
      Image result for glute bridge pregnancy
  3. Bird-Dog
    • On all fours slowly lift and straighten one leg.
    • Lower it slowly.
    • Then raise the other leg.
    • Repeat 10 times. If you’re feeling strong, raise the opposite arm at the same time.Image result for bird dog pregnancy

Give these a try and prosper from an amazing pregnancy! If you have any questions or concerns, please don’t hesitate to call or e-mail us. Information can be found on our website: https://revolutionchiro.co.nz

 

Looking for a Chiropractor in Auckland?

To Schedule Your Appointment at Revolution E-mail or Call us on 09 418 3718. You can also book online.

You can 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

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 !


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

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

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 !


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

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

 

How To Reduce/Avoid Jet Lag

When flying for long hours (even just 3 hours), we can start to experience certain symptoms such as fatigue, nausea, confusion or just feeling zombie-like.

What is it?

This is called jet lag. It’s what happens when the part of your brain called the hypothalamus (centre that controls sleep cycles, appetite and temperature) is conflicted with its “inner time” and your new “outer time”. Further symptoms may include insomnia, GI problems, joint and muscle pain and stiffness, and reduced fitness.

A New Zealand survey from 1994 of international flight attendants found that, despite being used to long air travel, 90% had fatigue over the first 5 days of arrival, 94% had lack of energy/motivation, 93% had broken sleep and 70% had ear, nose or throat issues.

Scientists have estimated that it takes 1 full day to recover for every hour of time difference. Which means that if you took a flight from New Zealand to Singapore, it would take about 4 days before you feel right.

The direction you travel can affect how intense the symptoms are since it’s easier for our bodies to delay our “inner time” than to speed it up. Travelling east is more difficult on the body compared to travelling west.

 

So how do you manage it?

 

  1. Plan it out

    -You should expect symptoms to take place after long-haul flights and so you should always plant accordingly. If you have a meeting on Thursday morning, consider arriving 1-2 days in advance instead of getting there Wednesday night and possibly having to struggle through it.

  2. Nutrition

    -There is a fasting protocol that can minimize jet lag symptoms. It’s called the Argonne fasting diet. However, it is a little intense, so below is a modified version that you can try if you’re interested.

    -On the day of travel, eat normal meals leading up to your flight, then fast immediately before and during your flight while hydrating by drinking plenty of water. Eat soon after landing as close to local meal time as possible. Time your fast 14-24 hours before your next planned meal in your new time zone. Then have your normal eating schedule based on local time.

  3.  Exercise

    -Most preferably outdoors since it affects your circadian rhythm and improves mood. Light is the most powerful signal for our internal biological clocks, so it can help reduce jet lag.

    -It’s helpful to train at the same time you’d train at home. So if you normally workout at 9 am at home and you travel to London, try your best to train at 9 am London time and do it outside. This helps your muscles and tissues adapt to the new time zone.

    -If you’re feeling exhausted then a high intensity cardio workout might not be in the cards… but a light bodyweight workout or some stretching is definitely helpful. Do what you can, at your usual time, and again, preferably OUTSIDE.

  4.  Supplements

    a)Melatonin is a hormone in your body that helps control its circadian rhythm, which plays a role in when we sleep and wake up. Melatonin is dependent on the amount of light you’re exposed to. When there’s light, melatonin release is stopped. When it’s dark, melatonin release is stimulated.
    -The time you take it is important. Do NOT take melatonin before leaving for a trip or it will make the jet lag worse. Wait until you land in the new time zone to supplement 1 hour before normal bedtime at your new location. Continue for 3 nights or until you’ve adjusted.

    b)Pycnogenol has been studied for its effect of reducing jet lag symptoms. It reduces cerebral and joint edema or swelling, which leads to less short-term memory problems, fatigue problems, and cardiac issues. It has also shown to decrease deep vein thrombosis and superficial vein thrombosis, which are both common side effects of long flights.
    -Take it for 3 times a day for up to 5 days (max 7 days) after landing.

Our human bodies haven’t fully adapted to travelling long distances by air… and they probably never will. So jet lag remains a part of life if you’re exposing yourself to this kind of travel. Fortunately, with proper planning and preparation, you can reduce its effects and even prevent it from happening!

Your Trusted 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.

 

Jet Lag Exhaustion | julie corsi | Flickr