Five Stretches For Runners

 Take advantage of the warmer weather by taking your workout outside and going for a run. Running is a great way to get fit and have fun.

Among many other benefits, running improves:

• The health of your heart and lungs
• Your energy and stress levels
• The tone and strength of your leg and hip muscles
• Your bone density (reduces the risk of osteoporosis)

Stretches are an essential part of your running routine to avoid injuries.

Here are five recommended stretches you can do after every run to target the major muscle groups:

	Upper calf Stretch your arms in front of you and place both hands on a sturdy object. Stand with feet comfortably apart with toes pointing towards the wall. Put one leg back about 12 inches from the other, keeping the knee straight and your foot flat on the ground. Bend the knee of the front leg so your hips move forward and lean into your hands. You should feel this stretch along the back of the leg below the knee.
	Lower calf Adopt the same position as for the upper calf stretch. Shift the foot of your back leg forward until the toes are just behind the heel of the front leg. Keep both heels on the ground with toes pointing forward. Lower your hips by bending both knees. You should feel this stretch through the back of the ankle.
	Front of thigh Stand near a wall, bench or a post and put one hand on it for balance. Grasp your ankle or foot with the other hand. Keep your upper body straight and pull your heel up towards your buttock. The knee of the leg you are bending should point towards the ground. If you are able to touch your buttock with the heel of the foot, gently extend the hip by moving the knee backwards. You should feel this stretch through the front of the leg above the knee.
	Back of thigh Place one foot up on a low surface about knee high with your hands on the thigh. Keep the knee of this leg straight with the toes pointing forward. Bend forward from the hips—not the waist. Keep your lower back flat by bringing your chest towards your knee rather than your head. You should feel this stretch along the back of the front leg above the knee.
	Hips/Buttocks From the back thigh stretch position, bend your front knee so that foot is now on the edge of the surface. Hands on hips, lean slightly forward over the bent leg. Keep the leg you are standing on straight. You should feel this stretch in the back of the hips and buttocks.

If you have other questions or concerns, talk to your local chiropractor about how to improve your running and prevent and manage injuries.

10 Tips For A Healthy Back

1. Exercise regularly

2. Follow a healthy diet

3. Maintain good posture

4. Warm up and cool down before and after physical activity

5. Don't overload your backpack or shoulder bag

6. Stretch your legs and back after each hour of sitting

7. Never cradle the phone between your neck and shoulder

8. Sleep on your back or side, not on your stomach

9. Invest in a good chair, pillow and mattress

10. Have regular spinal checkups

 

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Plant & Rake

👩‍🌾 Gardening is a great outdoor activity anyone can enjoy. BUT, like any other location in the home, the garden is also a place where injury can occur. 🌷

These helpful tips will keep your back in check and your garden in bloom.

✅ Warm Up Before you Start

Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.

✅ S-t-r-e-t-c-h

Follow your warm up with these easy, low-impact stretches.

Repeat each stretch 5️⃣ times. Relax and do not overextend when you stretch.

Remember to take frequent stretch breaks while working in the yard.

1. Your Sides

• Extend your right arm over your head.

• Bend toward the left from the waist.

• Hold for 15 seconds and repeat on the other side.

2. Your Thighs

• Steady yourself against a tree, wall or railing.

• Bend your right knee and grasp the ankle with your left hand.

• Hold for 15 seconds and repeat with your left knee.

3. Your Back

• In a seated position, bend forward from the hips, keeping your head down.

• Touch your fingers to the ground.

4. Your Wrists

• Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.

• Hold one arm in front of you and place your palm in the “stop” position. Use your opposite hand to hold this position.

• Place your hands in “prayer” position, and press your palms together.

5. Your Arms & Shoulders

• Let your arms hang loosely at your sides; rotate your shoulders back and forth.

• Hug yourself snugly and slowly rotate at the waist to the left and the right.

If you experience back pain that lasts more than a few days, consult with one of our experienced chiropractors for an evaluation.

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