The Inside Scoop on Stretching

Dynamic vs Static

 It is important to “prime” your muscles prior to beginning an activity. Dynamic stretching is the best way to begin a workout – it uses controlled movements to improve range of motion, loosen up muscles, increases heart rate, body temperature, and blood flow. 
Static stretching (holding a muscle in a lengthened position for 30 sec or more) should be done after your workout.  If done prior, could lead to injury and hurt your performance.

Dynamic Routine – Runner specific

When doing your dynamic routine, start out slowly.  Focus on your form.  When it starts to get a bit easier, pick up your speed.  Start with smaller movements and slowly increase your range of motion.

       Leg Lifts
Swing one leg out to the side, then swing it back across your body in front of your other leg.  Repeat 10 times on each side.  If you feel unsteady, hold onto a steady object.

       Butt-kicks
While standing tall, walk forward with an exaggerated backswing so that your heels come up to your glutes.  When this is easy, try it while jogging.  DO 10 reps on each side.

       Pike stretch
Get in a “pike” position (hips in the air). Put your right foot behind your left ankle.  With your legs straight, press the heel of the left foot down.  Release.  Repeat 10 times on each side.

       Hacky-sack
Lift your leg up, bending the knee so it points out.  Try to tap the inside of your left foot with your right hand without bending forward.  Repeat 10 times on each side.

       Toy soldier
Keeping your back and knees straight, walk forward, lifting your legs straight out in front and flexing your toes.  Advance this by adding a skipping motion.  Do 10 reps on each side

       Walking lunges
Step forward using a long stride, keeping the front knee over or just behind your toes.  Lower your body by dropping your back knee toward the ground.  Maintain an upright posture and keep your abdominal muscles tight

Static stretching – muscles to focus on: 

Quadriceps, Hamstrings, Iliotibial band, Glutes, Hip Flexors/Hip Hikers, Piriformis and Low Back, Calf Muscles (gastrocs and soleus)

Hold your stretches for at least 30 sec.  Do not “bounce” a stretch.  Always finish your workout with static stretches while your muscles are still warm!

A complete stretching routine should take at least 5 minutes.

Health Benefits of a Regular Fitness Plan

How many times are we advised that regular exercise is key to a healthy lifestyle?

More importantly....have you actually listened to the advice?

I would like to reiterate the importance of including a regular fitness program into your daily life.  The benefits are endless.  For example, a regular fitness plan can help with weight loss, increase energy, increase metabolism rates, and build muscle definition.

Regular exercise can decrease stress.  The human body generates hormones that can be stress causing, but regular exercise can decrease hormones like norepinephrine and cortisol.  These hormones are found in the endocrine system. Cortisol affects the metabolic system, and norepinephrine is believed a relation to hypertension. A fitness plan that includes 30 minutes of aerobic exercise at least three times a week can reduce the risk of heart disease, hypertension, obesity, depression, diabetes, and other health issues.

A proper program would include a warm up, aerobic (cardio), anaerobic (low intensity) and/or weight training, a cool down, and stretching.  It is important to remember proper stretching methods to reduce the chances of injury.  See our blog: Stretching-101



Some great exercise ideas include: jogging, walking, yoga, swimming, Qi Gong, kick boxing, boot camp, and Pilates.  There are also fitness institutions that offer group exercise programs like Zumba and Spin classes.  These make workouts fun, and can create an environment that is safe and enjoyable.  Check out our locals gyms that offer Co-Ed, Women's Only, group exercise, Personal Training, fun classes and more!

• Good Life - Co-Ed and Women's Only
• She's Fit Abbotsford-All Women
• Cross Fit Abbotsford
• Abbotsford Recreation Centre
• Apollo Athletic Club

There are so many options! Find the gym that's meant for your lifestyle and fitness goals.

If you would prefer a more one on one approach, check out personal trainers. Personal Trainers can develop a fitness plan tailored specifically for you and your body.  Focusing on your personal health and wellness goals.

• Champ Fitness-Tracy Champ 
• Personal Training at Good Life

Look for high recommendations and proper certifications when searching for a personal trainer.

Above all else, remember to incorporate regular visits to your wellness clinic.  With training and working out, the anatomy of your body will be changing.  Booking appointments in between your visits to the gym can greatly increase your ability to reach your goals quicker.  Regular chiropractic adjustments before a workout can help you have a better and stronger workout.  Focusing on proper positioning with a fresh alignment can really boost your workouts.  Regular massage visits post work outs is always nice.  After a long race, or any intense cardio activity, your RMT can provide a full body massage to help eliminate sore, achy muscles, also known as DOMS (delayed onset muscles soreness). 

If you have any questions or concerns about your fitness plans, speak to your family doctor or chiropractor to learn how regular exercise and therapy can help.

Call the clinic today if you would like to schedule appointments around your work out schedule! Maybe we'll even see you at the gym!

Stay active!