Sunday, May 26, 2024

Fitness Tips For Soccer Players

 









Soccer is an exciting, fast-paced game that demands agility, endurance, and technique. To perform at your best and minimize risk of injuries, the following tips are recommended:


WARM-UP & COOL DOWN:

A 10-minute warm-up, including jogging and dynamic stretches, helps prepare your body for the game. A cool-down session after the match, with static stretching, aids muscle recovery and reduces the chance of stiffness and soreness.


DYNAMIC STRETCHES:

Prior to play, engage in dynamic stretches to loosen your muscles and joints. Leg swings, high knees, and hip circles are particularly beneficial for soccer players.


STATIC STRETCHES:

After the game, cool your body down with static stretches, focusing on your lower body and core. Hamstring, quadriceps, calf, and hip flexor stretches, along with a gentle torso twist, are recommended.


HYDRATE & REFUEL:

Ensure that you stay well-hydrated and consume balanced meals. Proper nutrition aids in muscle recovery, and helps maintain energy levels during the game.


REGULAR CHIROPRACTIC CHECK-UPS:

Regular chiropractic care can help keep your spine healthy, enhance your mobility, and decrease the risk of injuries by addressing potential issues early.


Soccer is a sport of passion that engages your whole body. Incorporating these tips and stretches into your routine can optimize your performance and keep you on the pitch, enjoying the beautiful game. 👍


#soccer #sports #stretches #hydrate #chiropractic #exercise #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Friday, May 24, 2024

Medical Compression Therapy









Medical compression therapy consists of applying a type of elastic device, mainly on the limbs, to exert a controlled pressure on them. 🦵  By compressing the limbs or other body regions, the medical compression device squeezes the vein walls together, thereby improving overall circulation and supporting blood flow back towards the heart. ♥

In addition, it helps to reduce swelling and formation of edema in edematous tissues by reducing the capillary leakage into the tissue and supports the lymphatic drainage of interstitial fluid. Medical compression provides significant relief of leg aching, pain, the feeling of swelling and heaviness, and other venous and lymphatic symptoms. ✅

Medical compression can be applied in different pressure degrees, forms, and styles and materials based on the symptoms and needs of individuals. 

Contact our office if you are interested in Compression Stockings.

📞 519-662-4441

📲 www.nhwc.ca


#compressiontherapy #compressionstockings #circulation #swelling #varicoseveins #edema #legpain #lymphatic #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion


Thursday, April 18, 2024

Get In Golf Shape To Improve Your Game Without The Pain


 








⛳ Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.


1.  WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 minutes is ideal. Then do some dynamic stretching. 🚶‍♀️


2.  STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate!  💦


3.  PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart.

If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.  ⚠


4.  CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain.  👟


5.  TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.  👍


If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.  


Contact us:

📞  519-662-4441

💻  nhwc.ca

 🔗 ONLINE BOOKING LINK IN BIO


#golf #golfing #tips #pain #backpain #shoulderpain #exercise #spinalhealth #chiropractic #chiropractor #health #wellness #wecanhelp #newhamburgwellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion 

Wednesday, April 17, 2024

Meal Planning

 


Meal planning is a way to guarantee that your busy family will be able to easily gather to eat a healthy, delicious meal every night. 🥗

Meal planning can save you money and time. Plus, meal planning can help your family reduce food waste and make it easier for a greater variety of nutritious foods to end up on your plates. 🍽

Guide to Successful Family Meal Planning:
▶ Start small if you’re new to meal planning – start with two to three meals a week. 📆
▶ Create a list of the ingredients you’ll need to make the recipes planned for that week. 📃
▶ Take stock of what food you have already, to reduce food waste and over-purchasing. 💲
▶ Create a grocery list of what you need. 🛒

#mealprep #cooking #groceries #family #planning #nutrition #healthyeating #health #wellness

Friday, April 12, 2024

Protect Yourself From Injury While Gardening


 







It’s time to get set to garden.

🌷 Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be easily prevented.
Gardening Dos:
✅ Kneel, don’t bend to plant.
✅ Change your body position often.
✅ Take frequent breaks.
✅ Alternate between light and heavy chores.
✅ Drink lots of water. Stay hydrated!
✅ Warm up with 5 to 10 minutes of gentle activity that gets you moving, like a short walk or even walking on the spot.
How to Lift Right:
👉 Keep your back straight and bend your knees.
👉 Carry the load close to your body.
👉 Avoid heavy lifting immediately after bending or kneeling.
If, in spite of all precautions, you do experience back pain or a muscle strain that lasts for more than two or three days, consider visiting a chiropractor. Our chiropractors can help you get back to doing the things you enjoy, like gardening. 👩‍🌾
📞 519-662-4441
💻 nhwc.ca
🔗 ONLINE BOOKING LINK IN BIO

Friday, April 5, 2024

Neck Pain Self-Management









There are a few steps you can take on your own that may help to reduce the pain and improve the function of your neck. Follow these tips for living well:


1️⃣ MOVEMENT

✅ Avoid sitting or standing for too long, as poor posture and sedentary behaviour are key causes of neck pain.

✅ Schedule frequent breaks into your day to get up and move. ⌚


2️⃣ ERGONOMICS

✅ Check your work station set up to make sure it is optimized for your musculoskeletal health!  💻

✅ Remember to sit with your spine in a neutral position, avoid jutting your chin forward or rounding your shoulders and keep your back muscles engaged. 🪑


3️⃣ RELAX

✅ Many of us hold stress and tension in the muscles surrounding our neck and shoulders, and this may cause pain or discomfort. 💥

✅ By integrating relaxation techniques into your day, you can ease the tension, refocus and relieve the pain.

✅ Try breathing exercises, gentle stretches, walk at lunch or after dinner, get a massage or sign up for a yoga class.  🧘‍♀️


**If your neck pain persists or worsens, you should seek treatment from a chiropractor or other qualified health professional.


For more information visit www.nhwc.ca

📞 519-662-4441

🔗 ONLINE BOOKING LINK IN BIO


#neckpain #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #exercise #rehabilitativeexercise #wecanhelp #health #wellness #wilmot #newhamburg #tavistock #wellesley #waterlooregion 

Saturday, March 23, 2024

Fitness Tips For Cyclists

 









🚲 To ensure you make the most of your cycling journey while keeping your body in optimal condition, we recommend incorporating these tips into your routine:


WARM-UP: Begin each cycling session with a brief warm-up. Engage in dynamic stretches such as leg swings, arm circles, and torso twists to increase blood flow, warm up the muscles, and improve flexibility. A proper warm-up helps reduce the risk of injuries and enhances your performance on the bike.


LOWER BODY STRETCHES:  Target your lower body muscles, which play a significant role in cycling. Perform stretches for the quadriceps, hamstrings, calves, and hip flexors to prevent muscle tightness, improve flexibility, and reduce the risk of overuse injuries. Include exercises such as lunges, standing quad stretches, and calf stretches to maintain optimal muscle function and range of motion. 🦵


CORE STRENGTHENING: A strong core is essential for stability and support during cycling. Incorporate exercises such as planks, bridges, and bicycle crunches into your routine to strengthen your core muscles. A stable core not only improves your cycling efficiency but also reduces strain on your back while promoting proper hip movement, allowing you to ride longer and more comfortably.


UPPER BODY STRETCHES: While the lower body does most of the work in cycling, it’s important to give attention to your upper body as well. Stretch your chest, shoulders, and neck to counteract the forward-leaning posture often associated with cycling. These stretches help relieve tension, improve posture, and maintain balance throughout your ride. 💪


Remember to listen to your body, stay hydrated, and gradually increase your cycling intensity and duration to avoid overexertion. Embrace the beauty of the outdoors while keeping your body in optimal condition for a safe, memorable, and enjoyable ride. 🚵‍♀️


#cycling #bike #biking #warmup #stretch #strengthening #exercise #outdoors #movement #health #wellness