Prevention is Preferable to a Cure

Treatment and prevention are foremost in our approach to each and every client. We want to help you help yourself.  Work these seven goals into your treatment plan and see the difference in your every day life. We want to keep you feeling your best!

 

Below, we outline the 7 "golden rules" to maintaining optimum health.

 

To the left, explore specific stretches, strengthenings and techniques to help you deal with common musculoskeletal issues.

Follow these seven golden rules to maintain optimum health.

Proper stretching:

 

Stretching is the first line of defense when you start feeling tightness and pain in over- or underused muscles.  Holding a position for a long time, such as sitting at a desk all day, can cause muscles to become shortened and contracted.  Regular stretching throughout the day can release the tension and allow healthy blood flow back to the area.  It is important to elongate shortened muscles to prevent musculoskeletal imbalances that happen when muscles are shortened for extended periods of time.  When stretching, it is important to remember to hold each stretch for 20-25 seconds.  If you don’t hold a stretch long enough, your muscle won’t fully elongate and will want to stay in its tight, shortened position.

 

For more information, check out these articles:

 

http://lifehacker.com/5983731/why-stretching-is-just-as-important-as-exercise

 

http://www.massagetherapy.com/articles/index.php/article_id/1516/The-Truth-About-Stretching

 

Strengthening weak muscles:

 

Strengthening comes secondary, and complimentary, to stretching. Your muscles are a pulley system in your body.  Each group of muscles has an opposite group that counter-acts it.  You have muscles that flex and antagonist muscles that are opposite to them that extend.  You have muscles that externally rotate (rotate outwards) and opposite muscles that internally rotate (rotate inward).  If one set of muscles is tight and needs stretching, the other group is probably weak and needs strengthening.  It is of equal importance to strengthen weak muscles as it is to stretch tight muscles.  Both are necessary for the body to maintain homeostasis.

 

For more information, check out these articles:

 

http://www.webmd.com/back-pain/features/relieve-back-pain-with-core-strength-training

 

http://www.health.harvard.edu/healthbeat/stretching-and-strengthening-are-key-to-healing-and-preventing-back-pain

 

Staying hydrated:

 

Besides replenishing the body and its cells, water has many other desired effects such as to nurture, heal and strengthen our bodies. We use water both externally (to cleanse and heal the skin hair and superficial surface of the body) and internally (hydrating and healing the body at its most basic cellular level).  The human body is made up of approximately 50-60% water.  All of our systems require water to survive and thrive.  Drinking enough water is important to keep the body functioning on even its most basic levels, but also to keep the mind clear and focused.  Keeping your muscles hydrated allows them to stay lubricated and contract and expand properly to allow your body to move easily. When muscles get dehydrated, they become sticky and can form adhesions, causing dysfunction including stiffness and pain.  The rule of thumb on adequate hydration is to divide your body weight in half and drink that many ounces of water daily.  (Ex. If you weigh 140 lbs. you drink 70 oz. which is apx. 6-8 glasses of water a day.)  Keep in mind, if you drink caffeine or alcohol you have to drink extra water to make up for it. 

 

For more information, check out these articles:

 

http://www.massagetherapy.com/articles/index.php/article_id/1013/Water

 

http://breakingmuscle.com/health-medicine/10-life-changing-reasons-to-drink-more-water

 

Deep breathing and relaxation:

 

In the high stress world we live in, with our attention constantly being pulled in a hundred different directions, it is easy to stay in an anxious, stressed-out state.  When our bodies are in this "fight or flight" state for long periods of time, it can be very taxing on our systems.  It effects our posture, our breathing, our focus and clarity, our ability to communicate, and so much more. It is important to find regular time to relax and let our bodies sink into a "rest and digest" mode.  This allows our bodies and minds to relax and reset, allowing us to enter back into our day to day lives restored and rejuvenated and ready to take on the world.  Taking as little time as 10 minutes per day can make a big difference.  It can be as simple as laying on your back with your palms up, eyes closed, and practicing deep breathing for 10 minutes. (This is most effective in a low lit room that is either quiet or with calm relaxing music playing softly).  There are other ways to practice deep relaxation also: yoga, meditation, massage therapy, hot baths (Epson salts are good, too!) and more!

 

For more information, check out these articles:

 

http://www.health.harvard.edu/fhg/updates/update1006a.shtml

 

http://www.marksdailyapple.com/deep-breathing/

 

Staying active:

 

Like the old saying goes, “A body in motion stays in motion.”  Being active is of the utmost importance to our well-being.  Especially in the modern world where it is common to sit at a desk hunched in a chair at a computer all day.  Staying active keeps our bodies strong, our hearts healthy, our energy up, and stabilizes our metabolism. It is therapeutic on just about every level: physical, mental, emotional and spiritual.  Exercise can sometimes feel like an obligation, a time constraint, or something negative that makes you procrastinate daily.  But here is another way of looking at it: just participate in an activity.  It doesn’t have to be “exercise."  It can be playing basketball in the driveway with your kids, riding your bike or walking to dinner or work.  It can be dancing on Friday nights with friends.  It can be playing chase or hiking through the woods.  Find an activity you enjoy doing, something that gets your heart rate up, something that gets your body moving, and DO IT!  Once you have incorporated that into your regular routine, you can add more and more activities. Start small and see how easy it is, how good it feels, and reap the ultimate rewards of looking and feeling great! 

 

For more information, check out these articles:

 

http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/

 

http://daq.state.nc.us/employee/health/active1.pdf

Proper nutrition:

 

COMING SOON!!

Proper sleeping patterns:

 

COMING SOON!!

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2201 Medford Road

Ann Arbor, MI 48104

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