Stretching


Stretching with West Niagara Chiropractic & Wellness Centre

Are you looking for relief from pain and discomfort? Are you looking to improve your overall health and wellness? Look no further than stretching with West Niagara Chiropractor.


At West Niagara Chiropractic & Wellness Centre, we believe in the power of stretching to help our patients achieve their health and wellness goals. Our experienced team of chiropractors, massage therapists, and physiotherapists is dedicated to helping you find relief from pain, improve your mobility, and reach a higher level of physical fitness.


Stretching is an important part of any exercise program. It helps to increase flexibility, reduce muscle tension, improve posture, and increase range of motion. Regular stretching can also help reduce the risk of injury while participating in physical activities.


Dr. Tony and Dr. Megan at West Niagara Chiropractic and Wellness Centre will direct you and individualize your stretching and stabilizing techniques with personalized direction and printouts depending on your symptoms and diagnosis.


Our Trainer is available onsite for on one supervised technique instruction as well.

At West Niagara Chiropractic & Wellness Centre, we offer a variety of stretching services to meet your individual needs. Our Active Release Technique (ART) is designed to help relieve pain caused by overused muscles or chronic conditions such as plantar fasciitis or carpal tunnel syndrome.


Our team also offers advice on how to incorporate stretching into your daily routine. Whether it’s before playing golf or after a long day at work, regular stretching can help keep your body moving and energy flowing!


If you’re looking for relief from pain or want to take your physical fitness to the next level, contact us today at West Niagara Chiropractic & Wellness Centre! Our experienced team will work with you to develop an individualized plan that meets your needs and goals.


How to Prepare for Exercise & Prevent Injuries

Whether you're a seasoned athlete or someone just starting their fitness routine, preparing your body before exercising is crucial. The right preparation can not only optimize your performance but also help prevent common injuries that could sideline you. From proper warm-ups to professional care options, here’s everything you need to know to exercise safely and effectively.

Essential Steps to Prepare Your Body Before Exercising

Taking specific actions before working out can dramatically reduce your chances of injury. These tips can easily be integrated into your routine.

1. Warm Up to Activate Your Body

A dynamic warm-up primes your muscles, joints, and cardiovascular system for exercise. It’s different from stretching; warming up involves movements that gradually increase your heart rate. Warming up increases blood flow to muscles, improving elasticity and reducing the likelihood of strains or pulled muscles.

Examples of warm-up activities include:

  • Jumping jacks
  • Light jogging in place
  • Arm and leg swings

2. Stretch to Improve Mobility

Stretching enhances flexibility, which directly impacts how well your body handles the range of motion required during exercise. Focus on dynamic stretches before a workout. Unlike static stretches, dynamic movements lengthen muscles safely through movement. Static stretches can be saved for after your workout, as they help muscles relax and reduce post-exercise soreness.

Dynamic stretches to try:

  • Walking lunges
  • High knees
  • Leg Swings

3. Stay Hydrated

Dehydration can lead to fatigue, dizziness, and decreased coordination—factors that make injuries more likely. Drink water throughout the day and ensure you’re hydrating both before and during workouts, especially if exercising in the heat.

Quick hydration tips:

  • Drink at least 16-20 ounces of water 2-3 hours before your workout
  • Sip water during exercise, particularly if it lasts longer than 30 minutes
  • Add electrolytes for long-duration or high-intensity activities.

4. Focus on Proper Nutrition

Fueling your body with the proper nutrients is just as important as hydration. A balanced meal or snack rich in carbohydrates and protein can provide energy while supporting muscle recovery. Aim to eat 1-3 hours before exercising to give your body time to digest.

Good pre-workout food options:

  • A banana with almond butter
  • Greek yogurt with berries
  • A slice of whole-grain toast with avocado

5. Wear the Right Gear

Improper footwear or clothing can lead to discomfort and even cause injury. Invest in supportive shoes appropriate for your activity and choose moisture-wicking fabrics to stay cool and dry.

6. Know Your Limits

One of the most effective ways to prevent injuries is to listen to your body. Avoid pushing through pain or fatigue. If something doesn’t feel right, it’s okay to rest or modify your movements. Consistency is much more important than overexerting yourself in a single session.

Common Exercise Injuries and How to Avoid Them

While exercise is generally safe when done correctly, these are some common injuries you should be aware of—and how to prevent them.

Sprains and Strains

Cause: Overstretching or twisting ligaments and muscles.

Prevention: Warm up thoroughly and avoid sudden, jerky movements. Strengthening your core and improving your balance can also reduce the risk.

Overuse Injuries

Cause: Repetitive stress on certain muscles or joints, often from improper form or insufficient

rest.

Prevention: Practice proper form and increase workout intensity gradually. Incorporate rest days into your routine.

Tendinitis

Cause: Irritation or inflammation of the tendons, usually from repetitive motion.

Prevention: Vary your exercises to avoid overworking one area, and ensure post-workout stretches target all muscle groups.

Knee Injuries

Cause: High-impact activities or improper alignment during movements like squats or lunges.

Prevention: Strengthen supporting muscles, such as the quadriceps and glutes. Seek advice on proper techniques to avoid unnecessary strain on your knees.

Incorporating Chiropractic Care Into Your Routine

Even with the best preparation practices, aches, stiffness, or minor injuries can occur. That’s where professional care, like chiropractic therapy, can make a difference. Chiropractic care is a holistic approach that focuses on spine and joint health to optimize your body’s performance and recovery. At West Niagara Chiropractic and Wellness Centre, you can access services tailored to your unique needs, whether you're dealing with chronic pain or just looking to stay in peak condition.

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