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

Travel Without Pain: How to Safely Lift Your Luggage To Prevent Back Injury

 

✈ If you are travelling this March Break, lifting  your luggage correctly is key to preventing injury. Here are a few tried and true rules for lifting safely and preventing back injury: 🧳

✅ Bend your knees to lift with ease.

✅ Stand close to the load to be lifted.

✅ Place your feet shoulder width apart.

✅ Bend your knees and keep your back straight.

✅ Squat down to the level of the object and test the weight of the load.

✅ Ask for help if the load is too heavy or awkward!

✅ Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting.

✅ Keep the load close to your body.

✅ Never twist your body while turning and carrying the load.

✅ Pivot to turn in the direction you want to move toward.

✅ Bend your knees and slowly lower the load to its new location.

If you’ve injured yourself while lifting, a chiropractor can help assess, diagnose, and treat the injury and get you back to moving pain free.

#travel #lifting #luggage #backpain #spinehealth #chiropractor #chiropractic #health #wellness

Tips For Expectant Mothers 🤰

In addition to gentle, non-invasive chiropractic treatment, there are some tips you can follow to help keep your spine aligned:

1. Exercise! 🧘‍♀️

Keep your core strong so it can support your spine. Ask your healthcare practitioner about the benefits of swimming, yoga or other low-impact exercise programs.

2. Sleep well! 😴 

You know you need to rest, but are you sleeping smart? Your growing uterus can place pressure on the large blood vessels in your abdomen and restrict blood flow.

Sleep on your left side and place a pillow between your knees to keep your spine in proper alignment.  

3. Think twice!

Maybe put those killer heels aside until after the baby is born. 👠

Rest frequently with your feet elevated. 🦶

Don’t lift heavy objects (or toddlers) – ask for help.  👶 

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #prenatal #pregnancy #backpain #hippain #pelvicpain #spinehealth #wecanhelp  #newpatientswelcome #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion