So we can continue our talk about the Murfreesboro chiropractor and how we can help with just overall mobility in the body and the benefits that are associated with that. We want to talk about a good routine to start with, and it’s really going to help. Murfreesboro chiropractor You reach your full potential when it comes to mobility and flexibility. So when we, when we look at these, we’re going to be looking at specific routines that murfreesboro chiropractor at healthworks chiropractic in murfreesboro tennessee, can help you with. So that’s what we’re really looking at today, trying to set up a program that works best for you in the end you’re going to want to consult with a doctor before you start any stretching or strength, training or cardio vascular routine, to make sure that your body in your muscles areready, for it ready for that type of impact. Specific movement that you’re about to do, especially if you’re an athlete and movement, is a part of your sport. So general recommendations are you want to try to include every single muscle, group or major muscle group, I should say murfreesboro murfreesboro chiropractor will show you how to do this. You want to do at least two different stretches for each joint movement and just before any physical activity. You some light stretches is a part of a warm and also after your exercise. You want to cool down with a medium intensity and stretching routine you know. Sometimes the muscles. Do you get a little bit sore after exercising? So you know using some light, stretching two or three times with a 5-10 second hold each stretch performed. If you know, if some muscle soreness does persist for several days, consult with a Murfreesboro chiropractor and baby just continue to use a little bit of light.

 

 

 

Murfreesboro chiropractor Stretching you know, roughly two to three times for the five to ten second hold for each stretch, majority of stretches should actually be static unless you’re an athlete like we’ve, talked about previously there’s a lot of different programs that you can do in their specific to you and your body and activities that you performed throughout the day and they can be performed by anybody, who’s interested in proving flexibility and strength and strength and muscular endurance. You going to make these changes specific areas, you want to be involved in a regular, stretching routine and perform it daily or as close to that as possible. If you can change it or not going to come, it’s not the tightness. How tonic your muscles are, with the changes going to come in a day or two, it’s like chiropractic care Murfreesboro chiropractor. You have to consistently do it or like with anything in life for several weeks several months and it builds upon itself. It becomes a habit and you can incorporate any type of program with or without any kind of exercise routine I’m. There is some research on heavy stretching, even without any exercise activity you can bring produce great amounts of flexibility and mobility strength and even muscular endurance, isno in any exercise program progression are progressively overloading it’s. Murfreesboro chiropractor The same thing was stretching and mobility training it. It’s progressive, you know you have to do it on a consistent basis and do it more intensely and take that muscle, joint or joint, you know stretch it a little bit more, each time more intensely progressively overloading the body, so the body gets used to that specific stimulus and it can kind of gradually stretch in lincoln those muscles in areas out generally, though, working through each level recommended with speed-and you know consistent with the workouts to improve flexibility muscles, do you work as well as satisfaction of having done something beneficial for your body. It’s in tennessee is a veryyou know, important factor when it comes to stretching and mobility training on improvements with the stretching routine basically means that the intensity is going to be controlled by the amount of pain associated with the stretch, so usually a pain skill, typically from 0 to 10. Initial pain is light scale of 1 to 3 and it usually dissipates, as the time of stretching, is extended so light stretching occurs when you stretch a particular muscle group only to a point where you can feel the stretch with associated light, so just a little bit of pain scale about 46 that occurs when you feelincreased or medium pain in the area that you’re stretching the Murfreesboro chiropractor final one heavy stretching a scale of 7 to 10. ¬†Murfreesboro chiropractor You will experience a moderate to heavy pain at the beginning of the stretch, but then it slowly dissipates as the stretch continues, there’s been some research that shown that heavier stretch your stretches rather than actually provide a greater amount of flexibility and strength. So at the beginning, or the key to your own success. So if you’re able to have your stress intensity intensity and tolerate a bit of painnow, it determines how quick and large the improvements are going to be so pain is a good signal for the body. You’ll know when too much is there. You know pain it triggers that reaction. You know to pull away real quick, so it has to be a nice and progressive routine to really get benefit from it. So there’s a Murfreesboro chiropractor couple: different programs there’s a lot of complexity with muscle attachments, mini stretching exercises. They simultaneously affect several different muscle groups in the body and stretch the muscles around multiple different joint areas, so small change in the body position to change the nature on the stretch and a particular muscle. So if you change the angle of the stretch, a bit should be hitting a different portion of that muscle, where the muscle a little more isolated. Just from the angle that you’re standing or you’re positioned in so putting the joint through full range of motion, it actually is going to allow maximal stretch can customize your routine.