It's that time of year when everyone is getting out in the fresh air to run, walk, play tennis, soccer, or some other form of strenuous exercise. Even though a thorough warm-up will extend your workout time by a few minutes, it is important to make it a part of your work-out routine. Don't skip it! Otherwise, you may be seeking the services of a chiropractic office to straighten you out! Runners who do not adequately warm up prior to training are at greater risk of injury and poorer performance than those who do.
McKim Chiropractic Office Boise ID is a health care profession treat with Chiropractor Treatment Boise ID designed for your particular problems.
Why is a proper warm-up important? It prepares the body for increasingly vigorous activity, allows it to work more efficiently, and reduces the risk of injury. It increases . . .
- heart rate;
- breathing rate; and
- blood flow to the muscles;
Warm-up Tips! Whether you are a casual runner that only makes it around your block, or one that is training to run the Boston Marathon, here are nine warm-up recommendations offered by a chiropractic office:
- Jump rope for a few minutes, keep your legs slightly bent, land on the balls of your feet and flex your ankles to push off the ground.
- With your knees bent at about 30 degrees, slowly lower yourself into a half-squat, and slowly rise again. Repeat 5 times.
- With your knees flexed about 45 degrees, hop approximately three feet from side to side, keeping your knees flexed and landing lightly.
- Standing on an upward slanting surface, rise up onto the balls of your feet and hold for 5 seconds. Repeat 10 times.
- Walk or sprint up and down a set of stairs (or a step-box).
- Put your hand on a chair (or a wall) for balance and raise one leg while simultaneously bending the opposite knee until you are in a half-squat on one leg. Repeat with the opposite leg, then do another 15-20 times.
- While leaning with your back to a wall and your feet approximately a foot away, lift your toes and the balls of your feet as high as you can, pivoting from the ankle. Lower your toes near the floor, without touching, then lift them again. Repeat 15-20 times. Rest for 20 seconds, then do another set.
- Do 10 sets of lunges, alternating legs each time. Try to keep your knee from bending more than 90 degrees, keeping the knee positioned directly above your heel. The leg behind you should be slightly bent.
- Starting with your knees slightly bent, dip down then jump up as high as possible, coming down with your knees bent, and immediately jumping up again. Continue jumping like this 10 times, rest for about 30 seconds and repeat the set once or twice more.
A word to the wise: Even professional runners need the services of a chiropractic office!
If you're looking for a chiropractic office to advise you about an exercise program, call McKim Chiropractic or go to http://www.mckimchiropractic.com for more information and to schedule an appointment. Our licensed and certified staff is committed to helping the residents of Boise, ID, Nampa, ID, and Caldwell, ID, stay safe while exercising!
