Warm-Ups and Cool-Downs


Exercise is essential for maintaining balanced skeletal support. When a person has flexible muscles, they are at much less risk for the wear-and-tear injuries that allow joints to slide out of place. Not all exercises are appropriate for everyone, and if you’ve struggled with chronic pain, we urge you to visit us at ChiroCareLA.com for non-invasive, non-addictive treatment. But in general, there are a few simple rules to keep in mind when warming up and cooling down that will protect a person from overusing their muscles during work-outs.


 


A muscle should not be stretched while it is still “cold.” That is to say, it should not have to do anything strenuous before it is receiving adequate blood flow. Warm-ups should focus on dynamic stretches, which keep the body in motion. Those include arm circles, bird-dogging, and butt-kicks. One of the reasons yoga is popular is that it incorporates so many dynamic stretches.


 


The warm-up should last for at least five minutes. After that, a person should engage in the main part of their work-out for at least twenty minutes. Static stretches should be saved for the cool-down, which should also last for five minutes. While exercising, people should work different parts of their bodies on different days, to further eliminate risk of overuse, but warm-ups and cool-downs need to be done for each session.


 


Dr. Jack Alajajian and his staff operate ChiroCareLA.com at 815 E Colorado Suite 250, Glendale CA, 91205. Call 818-246-3600.




 

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