Rise & Shine!

How do I know what kind of stretching to do when I wake up? 

After a restful night sleep your body may feel tight from the previous day’s activities, from aches and pains, or even from injuries.

Stretching can be a good way to help release muscle tension, regain mobility, and range of motion that seems to be lost while sleeping or even sitting for long periods of time.

One of the things we should keep in mind while performing morning stretching is that stretching your muscles while they are cold or haven’t been active for hours might feel good, but dynamically stretching a warm muscle allows for a deeper and more effective stretch, and has greater benefits.

I would recommend 3-5 minutes of “Dynamic Stretching” in the morning rather then classic “Static Stretching”. Remember:

Dynamic = you’re continually moving
Static = you’re holding positions

Dynamic Stretches are stretches that take your muscles through a full range of motion. For example: try lifting your arm overhead. The goal is to get to a place where this action becomes easy to perform. When you reach that point, you have a more complete range of motion in your shoulder / arm in this direction.

Some of my favourite  Dynamic Stretches that  I use for myself and some of my personal training clients are hamstring walkouts/inchworms, wipers, and lateral lunges or cossack squats. You can see the video here: https://youtu.be/7M_Ff2tb22I

Give these 3 Dynamic Stretches a try next time you feel tight in the morning and you can feel the benefits throughout your entire day.

Cheers,

Jonathon

My role, as a patient.

 

Every so often, I write to our patients about my experiences working behind the front desk of AVANT. I too, get adjusted by Dr. Payne and have been on a chiropractic journey for almost three years now.

One of the biggest things I have taken away from this adventure, is taking responsibility for my body, movements, and stress.

BODY

I overheard Dr. Payne saying to a patient, “You can’t exercise yourself out of a poor diet,” and it is so true.

Ever since getting a dog, I barely exercise vigorously. I go on one long dog walk a day, and every so often I’ll do a fun activity like Archery Tag or sign up for a yoga class. I am slowly teaching my dog to run beside me for max. 5 kms though!

Why aren’t I concerned about getting in tons of exercise? When I was completely sugar, dairy, and gluten free – I had lost 18 lbs., and saw huge health benefits (less inflammation, no high or low energy, healthy nails, and no more teeth pain). Now, I’m trying to find my balance in the kitchen without it being un-healthy for my mind.

All of this to say, great health begins with what you put into your body (your fuel) – and exercise is a daily component that keeps you moving forward!

MOVEMENTS

A single adjustment helps facilitate my week; but it is my responsibility to move properly, listen to how I feel, and report these things back to Dr. Payne.

  • Did I get out of bed properly?
  • Did I text and slouch too much today? 
  • Did I sit more than I stood at work? 
  • Did I take breaks to drink water? 
  • Did I spent too much time looking at a screen? 
  • Did I wear the right shoes in volleyball?

Only I can make these decisions and they are the real reasons that my pain/discomfort exists (or doesn’t).

STRESS

Every time I am stressed, I pull muscles that run all along the back of my neck into my shoulders. This has been ongoing for years and one day I asked Dr. Payne if it meant I had some kind of a neurological problem. His reply was, “Kate, you’re just an intense person.” He called me out on something I already knew, but just didn’t realize it had that much of an impact on my body.

Once I decided to take ownership over this stress, it all became – less stressful. I started to actually evaluate it. Why does my right knee hurt? Ahh, that’s because I lean to the right when I stand and cross that same knee while sitting for multiple hours each day. See? It’s so liberating. 

CONCLUSION

I used to be the person who wasted OHIP dollars. I’d get bloated, march to my doctor and insist on all of the blood work, ultrasounds, and tests to figure out why. All along, it was poutine (eh?) and poor lifestyle choices.

Our lives are cycling through stressful events, most of them we can control and others we can simply manage. Your chiropractic adjustments run parallel beside you, to make sure you are on the best track possible.

Stay honest with yourself,
Kate

Are you under-eating?

If I’m doing everything right, why aren’t I achieving my fitness goals or weight loss goals?

I have had many clients over the years mention that they’ve been doing everything right with eating well and working hard. They still can’t meet their fitness goals, such as losing a few finals pounds or making gains.

The first thing I usually talk to clients about is nutrition and I ask them to track their food (calories) and have a look at how they’re fueling themselves. Once we gather the data, 4 out of 5 clients are kept from accomplishing their goals due to under-eating and over-restricting their diets.

When we over-restrict our calories, we deny our bodies the energy they need to function properly. This impacts our goals and it can really mess up our metabolism, mood, sleep, recovery, and more. On top of all that, it can force our bodies into conservation mode where we start to hold onto as much energy as possible by storing it as body fat. By over-restricting, we’re actually moving further from our goals.

It’s simply not a sustainable way to create a healthy life. Working out 3-4 times a week and eating less then 1200 calories per day leaves us hungry, unhappy and unable to reach our goals.

I work with my clients to create a small caloric deficit (or surplus, depending on their goals) which is sustainable long-term. Once we move closer to their goals, we make small adjustments to keep the momentum going.

– Jonathon

Misconception: Icing

Ice jumped on the scene when NFL coaches in the 1960’s utilized it for pain relief to get their players back on the field. It was readily accessible, cheap and effective without the side effects of drugs. Then came the standard mantra in sport therapy circles: Rest, ICE, compress, and elevate for injury – R.I.C.E. for short.  

One common misconception is that people think “icing promotes healing”. I think this thought has to do with the popular notice of if I am out of pain then I am better. To confirm, ice does NOT help the healing process and in fact hinders it. Yes, it numbs the pain. It also reduces lymph flow.

The lymph system is the garbage collection and elimination system of the body. It helps to deal with the elimination of inflammation produced by injury. There are NO peer-reviewed journals that show applying ice increases healing and prevents injury. Ice water baths are another story, which I’ll write about next. 

Click here for a great video from Kelly Starrett, author of The Supple Leopard. 

Cheers, 
Dr. Payne, D.C.