"Just the facts Ma'am" - Get The Facts On Warming Up and Cooling Down!

Whether you are starting a rehabilitation program or an exercise program, the importance of warming up prior to your workout and cooling down afterwards cannot be overlooked. However, many people skip these important steps and jump straight to their workout. Though taking time to warm up and cool down does prolong a workout session, these are vital steps to promoting the benefits of exercise as well as helping you not to injure yourself during your workout.

So why is it so important to warm up before your workout? Warming up your body readies your body for your workout: you increase your heart rate and respiration slowly, your muscle temperature increases, as does your blood flow. So before jumping straight to your workout, take 5 to 10 minutes to walk at a moderate pace, jog slowly, ride a stationary bike or go on the elliptical to get your body warmed up.

Cooling down is just as important. A cool down can be the same activity at the same pace as your warm up. This will allow your heart rate, blood pressure, and respiration to slowly return to normal. This is very important to help prevent dizziness or light-headedness once you’ve finished your workout.

A great way to warm up the neck is to do half circles.  Roll the head from shoulder to shoulder with the head flexed forward slightly and then with slight extension.  You can also use a hot pack to warm the muscles up even more.  On the same token, for a cool down you can again do gentle neck rolls, as well as ice, and even breathing exercises.

Now next time you hit the gym, or do your home neck or back exercises you’ll know the importance behind your warm up and cool down as you’re doing them. Giving your body this time to prepare for and overcome a hard workout is vital to the success of your workout regime.


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What You Should Know About Stretching Your Neck Muscles

There are a variety of reasons why stretching your neck is good for your body. Whether it is before an exercise program, as part of a rehabilitation program, or simply a way to relax your body, stretching your neck muscles is highly beneficial. It helps to prevent injury or re-injury during and after workouts. However, if done incorrectly, stretching can do more harm than good. The following is a list of things to remember when doing your stretching routine:

1. Perform your stretches slowly, and fluidly. Don’t jerk your muscles.

2. Hold each stretch for 10-20 seconds.

3. Perform each stretch 3-5 times.

4. Stretch until you feel a pulling sensation in the neck muscle you’re targeting. Do not push yourself to the point you feel burning, tearing, or pain of any kind.

5. Stop immediately if you do feel any neck pain.

6. If you are unsure about a stretch, ask your doctor for a demonstration to make sure you are doing it correctly.

Stretching is a great way to keep your muscles safe and relaxed before and after a workout, while on the computer at home or at work, during a break from a long drive, even a stressful situation. It’s also a great way to warm up your body after first waking up. However, it’s important to always make sure you are taking your time and performing each neck stretch correctly so you won’t injure yourself.


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Tips For A Good Night’s Sleep, And No Neck Pain When You Wake Up!

1. Keep your bedroom as dark as possible, and as quiet as possible, and as comfortable as possible. Leave the cell phones in another room.  Keep the TV in the livng room where it belongs.  Get a quiet fan to kkep you a little cooler and relaxed.


2. Try to keep a regular sleep schedule. For example, try to go to bed and get up at similar times each day.  Getting your body in habit is important, this one can be tough sometimes but do your best.

3. Use a good neck pillow.  My favorite is the cervical traction pillow!

4. Avoid alcohol, caffeine, or smoking close to bedtime.

5. Limit eating and exercise too close to bedtime as well.  Try reading in bed to relax the body.  This is the best pillow to do that comfortably: Arc4life Bed Wedge.

6. Exercise for at least 20 minutes at least a few days per week. Studies have shown that this helps your body.  Sometimes you may find when you do alot during the day and get tired you can fall asleep easier.

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Useful Tips For Living A Long, Healthy, Pain Free Life!

There are many amazing benefits to living a healthier lifestyle; more energy, less stress, less pain, weight loss, and a sense of accomplishment for achieving your fitness goals. However, by altering your lifestyle to a more healthful one you can also help increase your longevity and vitality throughout your life. Here are a few easy steps that can have amazing benefits both in the short and long run:

1. Get more Vitamin D! Studies show that high levels of Vitamin D can help to prevent risk of the leading cause of death in the United States: heart disease. You can get more Vitamin D in your diet, with foods like fish, mushrooms, milk, or you can buy a supplement to take daily. But best of all - get out in the sun!

2. Exercise more. It’s a common suggestion, and an important one. Exercise can help us lose weight, tone our muscles, and increase our endurance, but studies also show that maintained physical activity throughout life can make us at less of a risk for age-related diseases later in life. Exercise keeps our joints in motion which especially helps reduce neck, back or spine pain. This also means reduced risk for chronic diseases, heart surgery, and cognitive impairments, so keep up that exercise routine!

3. Give yoga type exercises a try. It’s a great way to get exercise to become a part of your daily routine, but there’s another great benefit too. Yoga has been found to reduce chronic inflammation, which is associated with heart disease and certain forms of arthritis. Regular yoga practice has shown a reduction in inflammation response to stressful situations, creating a healthier response to stress overall.

4. Workout your brain! Physical fitness throughout life is important, but mental fitness is just as important. By keeping your brain mentally stimulated on a regular basis you can help maintain your memory and cognitive skills as you age. So keeping yourself busy with things like reading, writing, crosswords and other games and puzzles will keep your brain active throughout life.

5. Maintain healthy relationships. People are social creatures, and having strong relationships with our friends, family, and kids can help with overall happiness. But studies also show that keeping these relationships strong throughout life leads to overall better health.


With these tips, you’ll have the building blocks to living a long and pain-free life. But it’s important to remember that to truly get the benefits, you must be persistent with these steps. Once these healthy lifestyle tips are become habit, you’ll be sure to stick with them for the rest of your life.


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