Tucson athletes: exercise tips for chiropractic patients

Do you like to stay active and want your body to keep up? The five everyday habits below are a good place to start.

Chiropractic care focuses on how your spine, joints and muscles move. Good habits and regular exercise help build strong muscles that support your body and spine.

Dr. Rosseland gives each patient exercise guidance for their own condition. The general tips below apply to most active people.

1. Warm up before you exercise

Warm up before you start any exercise. A series of dynamic moves raises your heart rate. It also warms up the muscles you will use in your workout.

Choose whole-body movements, such as lunges paired with arm motion. You can also walk in place while you raise and lower your arms. Stretching usually feels more comfortable once you are warm.

2. Set up your home and workspace with care

Notice how you position your body through the day. At work, look at how your desk and chair are set up. This matters most if you sit for most of the day or do repetitive tasks.

A supportive chair can help reduce muscle strain. Keep your feet flat on the floor and use lower back support. At home, a supportive mattress and furniture are worth considering.

3. Choose the right shoes

Before you buy your next pair of shoes, check them for stability, flexibility and comfort. When you try them on, make sure they feel secure as you move through your full range of motion.

Good shoes bend easily at the base of the toe. They have cushioning in the right places and leave room for your toes to move. Shoes that fit well can make walking and exercise feel more natural.

4. Sit and stand with posture in mind

Strong, flexible muscles make good posture easier to hold. Keep these points in mind as you move through your day:

• When you sit, keep your feet on the floor, your shoulders relaxed and your forearms parallel with the ground.
• When you stand for a while, keep your stomach muscles gently engaged.
• When you stand for a long time, shift your weight from one foot to the other. Also shift it from your heels to your toes and back again.

These simple habits can help you stay aware of how you carry your body.

5. Stretch your large muscles gently

Finally, stretch your large muscle groups gently. Use your body weight to slowly stretch your hamstrings, your piriformis and your back.

Gentle stretching may ease tightness. You can easily adjust it to your current ability. Stop any stretch that causes sharp pain.

If you are working back from an injury, ask Dr. Rosseland before you add new exercises to your routine.

If aches or an old injury keep getting in the way of your workouts, Dr. Rosseland can take a careful look at what is going on. You can also talk through an exercise plan that fits your condition and goals. Call (520) 444-1937 or request an appointment online. Same-day appointments are available when there is an opening.