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:

Bike Fit:

An ill-fitting bike can lead to discomfort, muscle imbalances and an increased risk of injuries. Consult with a professional or visit a local bike shop to have your bike adjusted to your body proportions and riding style. A proper bike fit will enhance your comfort, efficiency and overall enjoyment.

Warm-Up:

Begin each session with a brief warm-up to prepare your body. 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.

Lower Body Stretches:

Lower body muscles play a significant role in cycling. Perform stretches for the quads, 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. 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.

#cycling #bike #exercise #outdoors #health #wellness

Chiropractic Care For Pregnant Patients

There is plenty of excitement and preparation involved as you prepare for the birth of your baby, but that can be overshadowed by pain and discomfort. 👶

Low back, pelvic and hip pain during pregnancy can be caused by a combination of mechanical, hormonal, and circulatory changes that put stress on your musculoskeletal (MSK) system. Our chiropractors have the expertise to treat MSK conditions and relieve pregnancy pain and discomfort. ✅

MECHANICAL CHANGES

With a normal weight gain of 20-40 lbs., predominately around the abdominal region, most pregnant women experience a shift in their centre of gravity that puts stress on their lower backs. Your growing belly can increase the curvature of your lower spine which, in turn, affects your posture when your body overcompensates to regain balance. Your core abdominal muscles also stretch to accommodate the baby, and your back is left to support your increasing weight. 🤰

HORMONAL & CIRCULATORY CHANGES

The concentration of the hormone “relaxin” increases during pregnancy to help relax ligaments in preparation of labour and delivery. However, while pregnant, these changes can  contribute to low back pain and joint discomfort. Another contributing factor is the increase in blood volume and can lead to inflammation and water retention. 💦

LOW  BACK, PELVIS & HIPS

MSK pain is very common during pregnancy. In fact, up to 90% of pregnant women experience back pain – generally within the low back, pelvic girdle region or both – with up to 35% classifying their pain as moderate, severe, or disabling and subsequently, affecting activities of daily living.

Our chiropractors can help you through your pregnancy.  New patients welcome! 

📞 519-662-4441

📲 nhwc.ca

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#pregnancy #chiropractic #backpain #pelvicpain #hippain #musculoskeletal #pain #discomfort