Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility! Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that […]
Do you know the number one thing that causes aches and pains and makes a person feel old? Tight muscles and a lack of flexibility!
Much attention is given to building muscle, but not enough on how to keep muscles and other soft tissues like ligaments and tendons loose and flexible. Is flexibility really that important? Yes! It’s crucial actually.
Here are a few benefits of flexibility:
Muscle imbalances are one of the most common reasons for injuries during physical activities. This means some muscles are overactive (tight) while others are underactive. Flexibility helps to correct this issue.
Loose muscles that are less tense will alleviate those common aches and pains.
Increased muscular flexibility typically leads to improved posture. Plus, the increased range of motion helps with balance.
Stretching and opening up the body leads to feelings of physical relaxation, which in turn leads to a sense of peace and calm.
Once you have increased your flexibility, your muscles will be able to work more effectively. This will allow better movement and therefore better physical performance.
So now that you know the benefits of muscle flexibility, let’s take a look at some simple stretches you can do to improve yours. The use of resistance bands makes these exercises safe, precise, and easy, so if you don’t have any, pick up one or two online.
Stretching should be done only after a light warmup of the muscles. This could be doing some jumping jacks in place for a minute or two or using a treadmill or stationary bike for 3-5 minutes. The idea is to get the blood flowing to your muscles to make them ready for stretching.
Also, stretching should feel GOOD. You should never force a stretch or feel any pain. Only use just enough tension to deepen the stretch just enough.
Now, here are a few resistance band stretches to help you become more flexible:
Lie on the floor with the resistance band looped around your right foot. Grab the band closer to your foot to create tension. Now straighten your right leg as much as you comfortably can while keeping the left leg bent on the floor. Gently pull the right leg towards you, stretching the back of the leg.
Hold for 15 to 30 seconds and switch sides.
Sit on the floor with your legs extended out and loop the band around both feet. Cross the band and grab onto each side with both hands close to the feet. Gently curl your back, stretching it towards the back of the room and using the bands to create tension and add to the stretch. Keep your abs contracted and concentrate on feeling your shoulder blades spreading open.
Hold the position for 15 to 30 seconds.
You can do this stretch on the floor, sitting in a cross-legged position, or seated upright in a chair. Grip the band with your hands a few inches apart. Gently pull your arms out and down as low as you can to stretch the chest. If you need to adjust the tension, simply change the position of your hands on the band to tighten or loosen the grip.
These are only a few stretches, but they cover some of the biggest muscle groups and so are great to start with. You can go on Youtube to find more resistance band stretches.
We are also happy to develop a stretch routine that is suited specifically for your body and any issues you may be having. Not only do we help clients through chiropractic adjustments, but we also help to design exercise and stretching routines that will keep their joints healthy. Call us today.
SOURCES:
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later. So what gives? Why does exercising feel so hard and is there any possible way to like it more? Exercise feels like a chore because […]
Hate exercising? You’re definitely not alone. At any time during the year, thousands of people across the country commit to working out, only to fall off the wagon weeks later.
So what gives? Why does exercising feel so hard and is there any possible way to like it more?
Exercise feels like a chore because there are so many misconceptions (AKA myths) out there surrounding it. The best way to like exercise is to put some of these myths to bed.
Let’s DO THIS…
Most people think there is a certain magical number of days and minutes of exercise, and if we hit it, we have exercised “enough.” But what happens is, people who are not in the best shape hit the gym hard for 45 minutes a day, 5 days a week. And this is simply too much for them all at once and they eventually quit.
There IS NO magic number. The real magic begins by simply moving your body more. So don’t focus on a number, focus on creating a better habit in yourself and moving your body more each day.
Then you aren’t doing the right exercise for YOU. No one says you MUST take a spinning class or a yoga class. No one says you MUST run 5 miles a day or do 100 squats a day.
What do you enjoy? If you like dancing, take dance classes every week. Do you like to swim? Maybe you used to play tennis and it would be fun to get back into it.
There are almost endless activities and ways to move your body, so pick something that isn’t boring to you and do that.
Wrong.
Now I guess we should start by discussing what “pain” actually means. If you haven’t moved your body very much except to walk from the sofa to the kitchen to retrieve another beer, then yes, you can expect that your muscles might get a little sore. But sore and pain are NOT the same thing.
If, while you are working out, you feel any kind of real pain, STOP immediately. This is particularly true if you are over the age of 50 and very out of shape. Nothing should hurt on your body. This is a sign that you are pushing yourself too hard. When you workout so hard that you can barely move the next day… well, you are hardly going to want to do it all over again.
Go slow, pace yourself, don’t try and be a hero.
If you kick these 3 myths to the curb, choose an exercise you enjoy and just try and move your body a little bit each day, you may find that after a while you… (GASP!)… enjoy exercise!
SOURCES:
Whether you like to play soccer, basketball, or softball, joining a sports club is a great way to stay fit and make new friends. Not to mention, a sports club membership can also support your mental health beyond these benefits. While exercise is known to improve cardio health and help you build strong muscles and […]
Whether you like to play soccer, basketball, or softball, joining a sports club is a great way to stay fit and make new friends. Not to mention, a sports club membership can also support your mental health beyond these benefits.
While exercise is known to improve cardio health and help you build strong muscles and bones, exercise can also alleviate symptoms of depression in the following ways.
Endorphins
You have probably heard of endorphins. They are the “feel-good” chemicals your body releases after exercise, among other times. These neurochemicals have been shown to help boost mood and give us a sense of well-being.
Increased Energy
One of the most common symptoms of depression is fatigue or a lack of energy. A person may feel tired and sluggish all the time, even unable to get out of bed. This can exacerbate the depression because there is now guilt and low self-esteem associated with not accomplishing enough.
Exercise rejuvenates the body and gives it energy to combat any fatigue you may have been feeling.
Improves Your Identity
When we commit to an exercise plan, we feel good about ourselves. According to James Blumenthal, a neuroscientist at Duke University who specializes in depression, “One of the positive psychological benefits of systematic exercise is the development of a sense of personal mastery and positive self–regard, which we believe is likely to play some role in the depression–reducing effects of exercise.”
Why Joining a Sports Club is Better Than Joining a Gym
How many of us at some point in our life have bought a gym membership and then not gone to the gym? Plenty!
The great thing about joining a sports club is that it is incredibly fun and social, so we are more motivated to participate. This is the key when it comes to reaping the mental health benefits of exercise – sticking to it!
If you have been suffering with symptoms of depression and have been thinking about joining your local sports club, I encourage you to do so. Ask around town to see what groups may be available. You can also do a quick Google search to turn up clubs in your local area.
If you would like to explore treatment options for your depression, please get in touch with me. I would be more than happy to discuss how I may be able to help.
Sources:
https://psychcentral.com/blog/exercise-to-improve-your-mental-health/
https://psychcentral.com/blog/another-reason-why-exercise-benefits-your-mental-health/
https://blogs.psychcentral.com/coping-depression/2016/03/the-benefits-of-exercise-for-depression/
For their children to succeed as adults, many parents think they’ve got to be involved in numerous extracurricular activities. Perhaps we believe this abundance of activities will foster a sense of pride and accomplishment. But is this excessive involvement in activities doing more harm than good? According to a study published in the journal “Sport, […]
For their children to succeed as adults, many parents think they’ve got to be involved in numerous extracurricular activities. Perhaps we believe this abundance of activities will foster a sense of pride and accomplishment. But is this excessive involvement in activities doing more harm than good?
According to a study published in the journal “Sport, Education, and Society,” the social demands of an extracurricular-heavy schedule are not only placing an unprecedented strain on families, but also potentially harming children’s development and well-being.
The researchers interviewed 50 families of primary-aged children and found that 88% of the kids were involved in extracurricular activities four to five days a week. These activities were the central focus of family life, especially in households with more than one child. As a consequence, families were spending less quality time together and children were exhausted.
The researchers from the journal “Sport, Education, and Society” were quick to warn parents of the potential negative impact of an over-stuffed school schedule: “Raising awareness of this issue can help those parents who feel under pressure to invest in their children’s organized activities, and are concerned with the impact of such activities on their family, to have the confidence to plan a less hectic schedule for their children.”
Helping Your Child Find a Balance
In order for extracurricular activities to do more good than harm, parents have to make sure family time takes precedence. Here are some ways you can help your child find a balance:
Let Kids be Kids
Make sure there is enough non-structured time for kids to express themselves in creative ways. This freedom allows children time for the joy of self-discovery. Adult-organized activities can restrict this natural inclination.
Recognize the Importance of Family Time
As I mentioned, the study found that too many kid activities lead to a major strain on family time. Other studies have shown the importance of family bonds to a child’s development and well-being. While you may initially feel hesitant in taking your child out of some of their activities, just remember the benefits of spending more time as a family.
Talk to Your Child
Don’t decide which activities stay and which go without first getting input from your child. He or she should be able to help decide the activities that bring them the most benefits and joy.
Nowadays, kids and adults can find themselves juggling way too many responsibilities. It’s important for all of us to slow down, relax, and spend as much time as we can as a family. If you’re looking for an expert to help your family come together again, please reach out to me today.
Sources:
https://psychcentral.com/news/2018/05/15/too-many-extracurricular-activities-for-kids-may-do-more-harm-than-good/135388.html
https://psychcentral.com/news/2016/12/01/parents-should-not-put-too-much-pressure-on-kids/113269.html
https://www.psychologytoday.com/us/articles/200301/are-we-pushing-our-kids-too-hard
There was a time when young kids went to school, came home and did a little homework, then went outside to play with their friends. Their schedules were open and easy for them to handle. Nowadays, more and more young kids are involved in so many activities they don’t seem to have time to play […]
There was a time when young kids went to school, came home and did a little homework, then went outside to play with their friends. Their schedules were open and easy for them to handle.
Nowadays, more and more young kids are involved in so many activities they don’t seem to have time to play in the backyard. On top of school, many kids are involved in two or three team sports, music lessons, and church activities. These kids often struggle to keep up with their school & extracurricular activity load and find themselves anxious and having trouble sleeping.
Alvin Rosenfeld, M.D., a child psychiatrist and author of The Over-Scheduled Child: Avoiding the Hyper-Parenting Trap, believes that enrolling children in too many activities is a nationwide problem. “Overscheduling our children is not only a widespread phenomenon, it’s how we parent today,” he says.
“Parents feel remiss that they’re not being good parents if their kids aren’t in all kinds of activities. Children are under pressure to achieve, to be competitive.”
Kids Want to Please Their Parents
While we may think we are doing our kids a service by signing them up for activities we think they’ll enjoy and will build character and confidence, we must understand that they may not want or be able to handle so much.
Some of us may look back on our own childhoods with regret and dismay and vow that our kids will have more. These good intentions often turn into childhood nightmares for our kids. We mean well, but it’s just too much for them to handle.
Here are some things parents can do to help their children balance their schoolwork and extracurricular activities:
Lighten Up
Parents need to lighten up and remember that childhood is supposed to be fun! There will be plenty of time to be serious when they are adults. Try to put less pressure on your child to achieve something grand, and spend more time making happy memories together.
Understand the Benefits of Self-Direction
Independent work and play times are highly beneficial to the developing mind and ego. Alone time also helps children process their experiences and de-stress.
Talk to Your Child
You won’t know if your child is struggling to keep up with his or her activities unless you talk openly with them about it. If some activities need to be removed from the schedule, work with your child to figure out which one(s) to keep and which to let go.
Extracurricular activities like music, arts, and sports can definitely play an important role in your child’s development. Just make sure your child does not become overwhelmed by too many activities.
If you’re looking for an expert to help your child manage their stress and avoid becoming overwhelmed, please reach out to me today.
Sources:
https://www.psychologytoday.com/us/articles/200301/the-overbooked-child
https://www.everydayhealth.com/kids-health/balancing-school-with-extracurricular-activities.aspx
https://childmind.org/article/finding-the-balance-with-after-school-activities/
Kids love playing sports. And parents love that their kids can get all of that excess energy out while learning the benefits of hard work and comradery. But with the thrill of competition comes the hard reality: that sometimes you lose. Some children are barely affected by a loss. They are truly happy just running […]
Kids love playing sports. And parents love that their kids can get all of that excess energy out while learning the benefits of hard work and comradery.
But with the thrill of competition comes the hard reality: that sometimes you lose. Some children are barely affected by a loss. They are truly happy just running around on the field or court with their friends. Other children, however, can be almost devastated by a loss.
There are a few things you can do if your child seems to struggle after losing a game:
Listen
Don’t assume you know exactly what is bothering your child. Before you provide any advice, listen to how and what they are feeling so you know how best to address the issue.
Ask Questions
Some kids, especially very young ones, may have a hard time processing their feelings. They know they feel bad, but they can’t express exactly what it is that is bothering them. Consider asking questions like:
• What part of the game was the most and least fun for you?
• Were you satisfied with your efforts?
• What did you think you did well, and what could you work on for the next game?
• What was something important you learned from today’s game?
Don’t Deny Reality
There is no point in telling your child that it doesn’t matter (when it does to them) or that they did great (if they didn’t). They know the truth and if you’re denying it, they’ll have a hard time believing anything you say in the future.
Instead of denying reality, be open with your child while gently guiding the conversation toward future strategies for positive outcomes.
Don’t Try to Protect Your Child
Many parents try to shield their child from feeling any negative emotions. While you may think you are protecting your child, the fact is, disappointment and loss is a part of life. Losing a game is actually a pretty good life lesson.
Disappointment and sadness feel bad, but you don’t want to teach your child to avoid bad feelings. These feelings play a key role in your child’s emotional, intellectual and social development. It is important for your child to learn to deal with setbacks now so they don’t derail them as adults.
Avoid your instinct to “protect” your child from disappoint. Instead, guide them through their emotions and help them learn to cope.
If your child has a particularly hard time dealing with loss and disappointment and you would like to have them talk to someone, please be in touch. I’d be happy to discuss treatment options.
“Ahh, the good ol’ days.” How often have we heard or uttered this familiar phrase? It can be a source of great pleasure and amusement to reminisce on a time when we were younger, remembering a special event or activity. We tend to look at our past experiences through a filter that magnifies the positive […]
“Ahh, the good ol’ days.” How often have we heard or uttered this familiar phrase? It can be a source of great pleasure and amusement to reminisce on a time when we were younger, remembering a special event or activity. We tend to look at our past experiences through a filter that magnifies the positive while diminishing the negative. While there’s no harm in basking in a memory, it can be harmful if you spend so much time looking at your past, that you neglect your present and future.
If you’re someone who spends too much time thinking about the “glory days” of your youth, you might think it’s because your life has become dull and monotonous. With the carefree days of your youth behind you, you might long to be back in that time period to escape your present. But if you take a closer look and examine your life, you may be surprised to notice that you look back not because your past was so great, but rather because your present is not. The more time you spend reminiscing, the worse your current life becomes, neglected by daydreaming of the past instead of imagining new heights to which you can aspire.
Get Rid of Unneeded Memorabilia
Sometimes a memento is a special memory of a special time, and sometimes it’s just an object that’s imprisoning you in your past. Getting rid of an excess of items associated with the past will help you stop living in days gone by, and free you to live in and enjoy the present.
Fully Appreciate Each Day
As Eleanor Roosevelt once said, “The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.” One way to stop living in the past is to enjoy and appreciate each day. Start keeping a journal and jot down three things you’re grateful for each day. Take a walk, or cook a special meal. Enjoy the sights, sounds and smells of every day.
Make Future Plans
Nothing can keep you from looking to the past quite like looking to the future. Plan a vacation or create a goal you want to reach in the near and distant future. Maybe you want to learn a new language, start playing the piano, or read all the classic novels. There’s a lot of life waiting to be lived, so make the most of it.
While there’s certainly nothing wrong with a moment of nostalgia, it’s important to live in the present, and spend your time enjoying your life as you live it. If you make the effort to create a better life for yourself today and in the future, you’ll not only bring yourself great happiness and satisfaction, but you’ll create many more memories to relish in the days to come.
If you’re struggling and looking for support and guidance to create a better, more satisfying life, a licensed professional can help. Call my office today and let’s schedule a time to talk.
For many athletes, being “in the zone” is an immersive moment of super productivity; a type of tunnel vision, where one is hyper-focused on something to become our best and most powerful self. Professional survival expert Mike Horn had this to say about “the zone”: “And the moment that everything slows down, is that perfect […]
For many athletes, being “in the zone” is an immersive moment of super productivity; a type of tunnel vision, where one is hyper-focused on something to become our best and most powerful self. Professional survival expert Mike Horn had this to say about “the zone”: “And the moment that everything slows down, is that perfect moment of flow and nothing is rushed.”
The oft sought after yet illusive state of being “in the zone” is the number one goal for many athletes. If you’re struggling to get in the zone, here are some techniques to get you in that winning mindset.
Physical Routines
First, create a physical routine to prepare your body as well as any equipment you may be utilizing. Ideas for physical routines include: checking your equipment to make sure everything is ready; preparing clothes or other items you need in advance; listening to music to get you feeling positive and upbeat. You can also make your warm-up a bit more special by breathing into each step during warm-up, hyper-focusing on getting your muscles really loose. You can also meet with your teammates to review your strategies and game plans.
Mental Routines
The next step in your routine is to prepare your mind. Use your mind to clear your thoughts and focus on your goals. For example, you can take 10 minutes to analyze the different situations you might face, and how you would handle each scenario. You can also try reading over positive affirmations or motivating quotes. Visualize yourself performing at your best, focusing on how your body feels as you perform, then imagine yourself achieving your goals. Review game strategies and visualize yourself executing each play successfully. Visualize yourself performing at your best, and beating your opponents.
Strategy
Your final step is strategy: tactically prepare. Think about how you’re going to execute your game plan, and how you will overcome unexpected or tough situations.
Once you’ve developed your pre-game routine, practice it before your next game and work on memorizing the steps as you do them. Through trial and error, and perhaps advice from your peers, you can then determine which strategies do or don’t work for you, making adjustments as needed. Keep practicing this method until you finalize your routine. Use this routine on a regular and consistent basis to help you “get in the zone”.
Finding your state of ultimate concentration and focus doesn’t have to be difficult. With knowledge, practice, and consistency you can get into the zone quickly and more often.
Are you an athlete looking for help and guidance to achieve your athletic goals? Call my office today and let’s set up an appointment to talk.
