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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


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Monday:

6:30 am-12:00 pm

3:00 pm-7:00 pm

Tuesday:

6:30 am-12:00 pm

Closed

Wednesday:

6:30 am-12:00 pm

3:00 pm-7:00 pm

Thursday:

6:30 am-7:00 pm

Friday:

6:30 am-12:00 pm

3:00 pm-6:00 pm

Saturday:

6:30 am-12:00 pm

Closed

Sunday:

Closed

Testimonials

Reviews By Our Satisfied Patients

  • "I was first recommend to Dr. Molloy a few years ago, and then last year re-injured my back. Dr. Molloy was able to diagnose my problem even before the MRI. Began treating immediately, which after months of pain I finally was able to return to normal activities. I continue to visit for regular adjustments. The Doctor and his office staff are extremely friendly and helpful. Being able to see him on my schedule is great. Highly recommended."
    Steve M.
  • "DOC FIXED MY HEART ATTACK!!!! Seriously, after a morning at Condell ER for chest pain, nothing was found. Chest pain continued. Went to Doc, explained the pain. He adjusted a rib in my sternum I had sprained cleaning/moving my 230 pound Dad. Pain immediately GONE!! I have known Doc is a miracle worker for more than 30 years, but this took the cake!! I LOVE you all !!!"
    Michele H.
  • "A huge shout out to Molloy Chiropractic! i was having trouble walking all day, and was in tremendous pain. By the time I got to the office I was losing feeling in my foot. I'm now able to stand upright and feel my toastir! Thank you!"
    Nancy K.