Most of us aren't perfect and fall off our workout routines at some point during the year. Then January rolls around and we want to hit the gym again after an extended hiatus. Most of us also know that this is usually a short lived venture. But why is it? Why do we fail at something that keeps us health and feeling good. There are many reasons of course and you can probably name most of them already: not enough time, too much early and/or loss of ambition, too many people at the gym, too cold/stormy for running, no immediate benefit. The list goes on. One reason that I will focus on is doing too much too early.

Once we commit to going back to our workout routines there is usually excitement involved. Getting back into shape, feeling better and looking great are all motivating. Most people fail in not acknowledging that returning to a workout routine is more of a mental change than a physical challenge. Habits take 3 weeks to form and I would argue longer for something such as a workout because they generally happen every other day. Weekends away or other activities can easily interrupt forming the workout habit. Benefits aren't seen immediately and post workout soreness can be immediate and intense. There can also be a little shame or disappointment as we don't pick up at the same weight that we did in the past. There are techniques to get around these challenges and they vary in strategies.

First of all set goals, short term, long term, specific and general. Include all of these types as they are important for long term adherence. Plan workouts and goals in advance in your physical and/or electronic calendar. Chart your weights, don't go in haphazardly, have a plan for type of exercises, sets, reps and weights. Be kind to yourself. Our bodies change, and they can change back, but its an organic process. Switch things up if you need too, lighter weights, different exercises. Try free weights, machines and body weight exercises until you settle in to the routine you like the best. If your workout patterns change, update your goals. Eat healthy and drink lots of water, you will reach your goals faster and with less soreness. A little trick I use is topical Magnesium oil to stop post exercise muscle soreness, spray it on the muscles you exercise and wash it off 30 minutes later in the shower. Finally, know your distractions. If you make excuses to not workout, what are you doing instead? Watching TV, facebook/instagram/twitter? If you find your patterns you can undo them.

And most of all have a good time.

Dr. Nelson

     There are different reasons for stretching: injury prevention, improved flexibility, and injury recovery. Each of these goals will have a different routine of timing, type and frequency. For all three, consistency is very important.
     Stretching to prevent injury works on two levels. The first is a warm type stretch which will increase circulation and bring blood to muscle you intend to use. The second is greater overall flexibility can reduce injury frequency. I will discuss this under the improved flexibility goal. A warm up stretch is of course best done before any vigorous exercise. The type of stretching is the key. Static stretching, eg the sit and hold a pose, is not the best choice before exercise. When your muscles are cold they have less flexibility and blood flow. You won't gain much in terms of flexibility stretching cold, and you won't get the blood flowing in a static posture. Dynamic stretching is best pre-exercise. Leg and arm swings anterior/posterior and lateral, shoulder shrugs, high knees and leg kicks are all good examples of dynamic stretches. Focus on the muscle groups you intend to use, start slow and build up intensity for 5 to 10 minutes. 

      Stretching to improve flexibility comes in different forms. Many people think of yoga or ballet and the extremes of flexibility. Increasing your flexibility can reduce injuries, up until a point. There is a trade off of strength for flexibility. Think of it as a bell curve, or inverted U curve. Inflexible people are prone to injury because their limit of flexibility is low and they push their boundaries easily. Extremely flexible people can give up strength for more range at their end limits which can lead to injury as the muscles become a larger portion of stability than the joint capsules and ligaments. More is not always better. That said, extreme flexibility is far less of an issue than limited flexibility. The best time to increase flexibility is when muscles and ligaments are already warm. Traditional static stretching will receive the most benefit following exercise. Balance is key, if you stretch your hamstrings, stretch your quads as well. Also, do not stretch into pain. Dynamic stretching such as during a yoga class is a great way to increase flexibility. If you have attended a class before you may have noticed that they generally start out light and build in intensity. The most vigorous stretching is near the end where you will get the most benefit. Yoga also incorporates balance work, which I personal feel is a great attribute to improve. Consistency is important which ever method you choose. If you stretch once a week then you may see benefits a year later. If you stretch 3 times a week or do a 40 day yoga challenge you may see benefits much more quickly. Everyone's body composition is unique and will progress and different speeds.

     Stretching is a vital component of recovering from injury. After an injury your body lays down scar tissue to hold together the damaged tissue. Initially scar tissue is disorganized and has a random arrangement. Movement breaks through that randomness and helps your body remodel the scar tissue to have a similar function to the tissue it is replacing. It is best to stretch without pain and at a mild or moderate level. The key for injury recovery is consistency. Stretching 3 or 4 times a day will help the tissues regain their former flexibility. It is an organic process that can take up to a year or more depending on the age and severity of the injury. Chiropractic care can facilitate this process by breaking scar tissue in difficult to stretch areas.

Dr. Nelson