Greetings! Back To Health Is On the Move!
We are moving to 2840 East Oakland Park Blvd less than 5 minutes away!
In our newsletters you will find current information about Back to Health Physical Therapy, state-of-the-art tips on keeping you healthy and in shape, and discounts on our services! |
| Health Tip |
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Don't forget to: S T R E T C H
Many of us engage in regular strength training and aerobic exercise and we deserve kudos for that. But raise your hand if stretching is not a part of your regular routine. I thought so!!
Getting the "burn" in a challenging weight lifting routine or working up a good sweat with aerobic exercise make us feel like we REALLY did something for our bodies; whereas stretching seems, well, kind of lame in comparison. While stretching may seem lame compared to a "real" workout, you risk becoming lame if you don't! Not only that, but stretching has many beneficial effects and when you have a good stretching routine, it will become every bit as addictive as your exercise routine.
Benefits of Stretching include:
Bringing your body into balance--Most of us are tighter on one side of our body versus the other just by virtue of being right or left handed. Often athletes are stronger, but also tighter on the side that holds the racquet, bat or club, for example. Stretching can help balance us out, which can help to prevent injury.
Keeping your balance--By improving flexibility in the muscles and joints, stretching can help you have better balance, especially when bending to pick things up, tie your shoes or even pull on a pair of pants.
Prevention of injury--Tight muscles can lead to unnatural movements to compensate for the tightness. For example, if you are running and your left calf muscle is chronically tight, you make run more on your toes on that leg throwing your whole body out of balance. Over time this imbalance could result in an injury to other parts of your body; for example you may get knee or hip pain or Achilles tendonitis.
Improved Performance--By increasing flexibility, you can perform better in your chosen sport. For example, golfers with a tight hips or low back can't fully rotate their hip and "core" muscles and this limits both have far and how accurately they can hit the ball. If they rotate beyond this limitation, they may injure their low back. Moreover, these players tend to overuse their shoulders and arms which can result in a nasty slice and also injury to the shoulder.
Improved Circulation--Stretching increases the blood flow to the muscles, and done after exercise, helps to flush out lactic acid and waste products that build up in the muscles.
Now that you know some of the great benefits of a good stretch routine, here are some tips to help you get started:
Warm up before stretching-Do a 5-10 minute warm up before you stretch,or do your stretching after your usual exercise routine.
Stretch the large muscles, including calves, hamstrings, quadriceps, shoulders and low back.
Do each stretch at least twice and hold the stretch for about 30 seconds.
Avoid bouncing and stretch gently, never to the point of pain.
Breathe normally while stretching--don't hold your breath.
Click this link to see a video of a good basic stretch routine. |
| Flu Protection! |
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With  the introduction of "swine flu", there seems to be heightened concern about the Flu virus this season. One of the best ways to protect yourself is to wash your hands after you have been in public places. You can also keep a bottle of Purell or the like in your car and other places for when washing is not possible. |
