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Fitness & Exercise

Stretching on Yoga Mat at Normal Chiropractic

I get this question all the time: "What stretches should I be doing?" Well, the answer is never a simple one and the implication omits resistant / strength activities which are often more important than any stretches you could be doing. We often start with more stretching and range of motion activities early on and progress into more strength and coordination based activities since they often have the greatest impact of most musculoskeletal conditions. Short answer: No stretching alone will probably not be enough.

Participating in regular physical activities is a must for all individuals, of all ages. Unfortunately, approximately 60% of all Americans fail to meet their recommended levels of physical activity. Worse yet, 25% of Americans fail to participate in any sort of physical activity. Many studies have shown exercise can significantly increase energy levels. Ironically, the number one excuse for not exercising is a lack of energy or the person being too tired.

Resistance training involves the use of resistance, such as through the use of free weights or nautilus equipment, to increase the strength, tone and sometimes size of a muscle. Resistance training is not just for bodybuilders who wish to increase their muscles' size, but rather, is for anyone wishing to keep their body strong, healthy and fit. In addition, resistance training can simultaneously provide a cardiovascular workout. By keeping the rest-time between the sets of exercises minimal, a moderate heart rate can be achieved and maintained throughout the entire workout. This extends the benefits of your exercise training program to the most important muscle of all, the heart.

Note: Please check with us or other health care provider prior to initiating any fitness or exercise routine, especially if you have a pre-existing health condition that you're aware of.

Studies conducted on exercise have shown the following benefits:

  • cardiovascular health

    • reduction in LDL ("bad" cholesterol)

    • increase in HDL ("good" cholesterol)

    • increased heart strength and health

    • increases V02 max (maximum oxygen uptake)

  • emotional health and quality of life

    • anxiety reduction

    • stress lowering

    • increased sense of well being

    • increase in self confidence

  • disease prevention

    • reduced disease and sickness

    • reduction of fall injuries in seniors

    • diabetes prevention in the aging

  • weight management

    • reduction of body fat

    • prevention of obesity

  • size and strength gains

    • increased physical performance

    • increased strength

    • increased speed

    • increased muscle tone

  • functioning and quality of life in the elderly

    • increased mobility and independence in seniors

    • life extension

  • pregnancy

    • increased on-time deliveries

    • increased protection from miscarriages


At home therapeutic exercises prescribed by the chiropractor

At Normal Chiropractic we have two ways of prescribing exercise.

  1. In person during a 1:1 appointment with the Doctor.

  2. Online via a personalized program designed by the Doctor on the Physitrack platform.

Either way, you get personalized exercises that a tailored to your level of activity and particular condition.

Physical activity is such an important part of healing that there is an entire profession devoted to just that. We understand that finances and time constraints don't always allow for us to see multiple providers at once. With you care here at Normal Chiropractic a custom corrective exercise program is always just a request away. Certainly all conditions don't require active care but when exercises are indicated the doctor will let you know.

Have any questions? Just ask the Doctor next time you are in office.

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