Exercises/Rest
There is a difference between stretching and strengthening.
Stretching is elongating a muscle that is tight. The muscle is typically tight for one of three reasons. The muscle may be dehydrated, it may be tight from a muscle imbalance created by a nerve deficit produced by a subluxation, there may be scar tissue in the nerve, or a combination of the above. Yoga and other forms of stretching release the fascia of the muscle allowing the muscle to elongate.
Strengthening of the muscle can occur in two forms. There is anaerobic muscle strengthening which is accomplished by lifting weight. We suggest that before running off to lift tons of barbells, we suggest trying to gain controls of your body by lifting your own body weight doing exercises such as pushups, sit-ups, squats, etc. This is better known as core strengthening. There are many great videos (P90x), books, and classes.
The other form of exercise is aerobic exercise. It is that exercise which strengthens the tiny little muscles in the body that create strength that holds you together all day long. This is the exercise that makes you sweat. Examples are running, swimming, rope jumping, cycling, eliptical work, etc. To accomplish aerobic exercise, you must get your heart rate up to this level: 180-your age=heart rate. This rate must be maintained for a minimum of 20 minutes. It is better to go for 45 minutes or longer and do it four or five days per week. If possible, shock your system by going longer or throwing a few sprints into your workout once or twice per weeks.
Our suggestion is to do a few days per week of the core work all the while overlapping with the aerobic exercises.
Make sure with Dr. Steve you are ready to take on the exercise challenge. All of this said, if it hurts, quit! Call us.
Rest is important to the repair and rebuilding process. If you do not get enough rest, the body can not repair. Sleep should be 6-8 hours per day. If there is an injured extremity, rest it elevated. If the low back is injured, rest laying on your back or the uninvolved side.
