Welcome to Zema's Top 10 Countdown to Nutrition

Health tip #3 - To stretch or not to stretch before you exercise. Meet Stuart Yoss, Doctor of Chiropractic and owner of Bannockburn Chiropractic who has worked with hundreds of professional athletes from all over the country, most notably the Chicago Bears and Chicago Blackhawks.

“Debunking the Stretching Myth”

One of the biggest misconceptions that I encounter in my practice is that people believe that they do not have to stretch before they exercise. They say that they read an article about not having to stretch before you exercise, only after working out. They are about 50% correct with that statement. True, you should not do static stretching (when you hold one position for more than 10 seconds) pre-workout. Research shows that static stretching on a “cold” muscle causes micro tears, which potentially lead to more pulled muscles. Static stretching should be done post-workout. That way the muscle is full of blood and will be able to handle the load of stretching. Where the problem lies is that you still need to warm the muscles up prior to activity. What that means is that you should take the joints that you are going to use through their full range of motion. Start with small movements and slowly increase the range until you reach full range of motion. You can also hold the end position for 3-5 seconds and then release the position. Another good idea is to hop on a treadmill or bike for 5 minutes before you workout. This will help warm the body up. Make sure to drink plenty of water during your workout, as well.

For more information on stretching, joint pain and sports related injury and recovery, please contact Dr. Yoss at 847.236.1194. Besides chiropractic adjustments for the spine, Dr. Yoss also uses Active Release Technique(ART) soft tissue mobilization and rehab exercises to help the spine become stronger and more stabilized. Bannockburn Chiropractic and Sports Injury Center, 2101 Waukegan Road, #100, Bannockburn, IL 60015. www.bannochiro.com