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Dynamic Warm-ups

Young woman warming up

In a common occurrence, you bend over to pick up the pencil you inadvertently dropped on the floor. Or you bend over to pick up the soap bar that has slipped through your fingers in the shower. Or you bend over to lift a bag of groceries out of your automobile trunk. These are all daily events. But on a certain day, at a certain time, during one of these innocuous activities you suddenly experience a sharp, excruciating, grabbing pain in your lower back. You might be unable to fully straighten up after such an episode, and it might take a week or more for you to recover completely. In the meantime, you have a lot of pain and it seems as if the slightest movement causes substantial discomfort. You may say to yourself that you'll do anything to avoid a recurrence of such a troublesome injury.

Fortunately, there is a great deal that we all can do to help ensure that our musculoskeletal system, specifically the spine and the associated spinal muscles and ligaments, is well-trained and functioning at high levels. A primary cause of lower back injuries is biomechanical dysfunction, and our preventive and rehabilitative efforts are directed toward restoring efficient and effective spinal and core biomechanics.

Regular vigorous exercise is essential in any program whose goal is to optimize biomechanical function. Ideally, your exercise program includes both strength training and cardiovascular exercise. By engaging in both categories of exercise, you enhance the benefits of each. Training effects include increased heart and lung capacity, slowed heart rate, increased strength and endurance, improved balance, increased mobility and agility, and increased ability to do various types of physical work.

These benefits are enhanced by incorporating dynamic warm-up activities in your exercise routine.1 A dynamic warm-up prepares your body to do vigorous exercise. Activities such as jumping jacks, squats, lunges, gluteus bridge, and the grapevine literally warm-up your muscles and joints and prepare your musculoskeletal system for your exercise session. As well, core exercises such as the plank, leg lifts, leg crossovers, and pushups train your abdominal muscles and back muscles, helping ensure you have a strong "center" from which to initiate all of your exercise activities.2,3

Getting regular chiropractic care helps ensure that you're obtaining the most benefit from the time and effort you spend exercising. By detecting and correcting spinal misalignments and removing sources of nerve interference, regular chiropractic care helps make sure that your spine is working properly and that your nervous system is free to effectively control and coordinate all your other physiological systems. In this way, regular chiropractic care helps you and everyone in your family exercise at peak capacity and enjoy ongoing health and well-being.

1. Asadi A, et al: The Effects of Plyometric Training on Change-of-Direction Ability: A Meta-Analysis. Int J Sports Physiol Perform 11(5):563-573 2016

2. Hoppes CW, et al: The efficacy of an eight-week core stabilization program on core muscle function and endurance: a randomized trial. Int J Sports Phys Ther 11(4):507-519, 2016

3. Bullo V, et al: The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: A systematic review for future exercise prescription. Prev Med 75:1-11, 2015


Testimonials

  • "Weimer Chiropractic is committed to helping me as long as it takes to find the best solution. I never have to worry they will back out or give up if a solution is not reached immediately, which has been a problem for me in other places. They also allow me to text the office for a same day appointment on days when I wake up in pain from sleeping in a bad position. They always dress so professionally here, the entire staff makes an effort to maintain a professional appearance. When comparing them with other Chiropractors I have visited for the same conditions of neck, back, leg and foot pain, Dr. Weimer is the best."
    Don, shortened from the original posted on Wellness.com
  • "Dr. Weimer is amazing, saved me from having to get surgery."
    Ashley C. Wrote this on Facebook, in August 2017
  • "Two car accidents 20 years ago left me with chronic low back and neck pain. Other chiropractors had no results. Dr. Weimer must have gone to some great schools because he knows more that any Chiropractor I have talked too. Thanks to Dr. Weimer I am PAIN FREE."
    Don J.
  • "All I have to say is Dr. Weimer is a miracle worker."
    Lori. D. Wrote this on Yelp
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2813 Coffee Road, Suite F

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Tuesday:

9:00 am - 12:00 noon

2:00 pm - 6:00 pm

Wednesday:

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2:00 pm - 6:00 pm

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Friday:

9:00 am - 12:00 noon

2:00 pm - 6:00 pm

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