With 2023 our Osteopathic Training turned attention to magnifying results and our own physical health and endurance from a muscular and joint perspective. Based on research, meta-research, and results these three practices will impact your range of motion and endurance, ensuring that you keep moving in all the ways that you want to through life.
FIRST--Functional Range Conditioning is a highly researched, highly effective way to strengthen joints and increase muscular strength as well as your range of motion to do the things you love to do. I'm happy to practice with you during your session, but I have personally benefitted from this simple routine so much that I want to share it with you now. This work targets and strengthens weak areas and improves performance while honoring the body's muscle-nerve-brain communication system to keep up with the work that we are asking it to do. I've loved having this new tool to target head/neck/shoulder/hand/hip/ and foot mobility. It's head to toe, so set aside 12 minutes and enjoy. Please rememer that even a tender stretch on the open angle side of your movement is a good sign as well as the engagement of muscles in other areas of the body. But, if you are bending or flexing forward and feel a pinch of pain that does not move with you, STOP immediately and take time to get the tender tissue moving with massage. Schedule, and I'll help get the "Rock out of the door." As you learn this routine, it can be helpful to use the YouTube settings to set the audio speed at .75 or .5 as you practice engaging the muscles slowly and purposefully.
SECOND--Looking to create muscle mass or more stability for standing and movement? Do you want to get more from your workout with research-guided results? Check out this document that lists the muscles and hyperlinks to demonstrations of exercises for the greatest payoffs. Highlighted exercises target multiple muscles at a time. Strengthening Core Stabilization Musculature
THIRD--Long stretches like yoga poses held over time are excellent for adults OLDER than 26. Before that time, stretching with movement and shorter holds are most effective. Note that overstretching a muscle for new range of motion can require as much as 48 hours to claim the new range with reset strength--Plan ahead for your activity. In general, the mindset of Sport massage is preparation with movement before an event and slow stretching and lengthening of muscles after an event. These events can include yard work and gardening as well as adding a favorite run or hike back into the schedule. Both walking and crawling can do this for you. Changing your position or activity frequently can save you overstretching previously unused muscles. Take time to work and stretch after your event, as well. Remember it is OK to do the difficult poses to gain more flexibility and stability over time as long as the pain or tenderness moves and relieves with your changes of position.
FOURTH--We LOSE bone mass through hot sweaty exposure and exercise when we do not prepare and compensate. This sets the stage for both osteopenia (bone pain) and osteoporosis (weak bones vulnerable to breaking). To avoid this long-term situation, follow these steps.
Bone mass builds at night. Take your supplements before bed. Consider options that absorb well.
At 30 minutes of sweat inducing activity, normal levels of calcium have been used to power your muscle contraction. So, the body begins to source the body's calcium storage--your bones. To avoid this situation,
90 minutes before outdoor work, exercise, or sport eat calcium rich foods so that it is ready in the bloodstream.
Liquid or other more quickly absorbable options can be taken 30 minutes before exposure to sweat inducing exercise.
At the 30-minute mark, take another full dose of calcium and continue this pattern during the physical work--Tums or Gummies may work well.
After your workout, continue the 30-minute rhythm of calcium consumption to equal the time of sweaty physical activity--running for one hour requires 3 additional doses of calcium at 30-minute intervals.
Consider/Counsel with your own medical team about pairing a daily Magnesium supplement. While there are many Magnesium supplements, Magnesium Citrate is known to help the large intestine absorb water to loosen stools. Magnesium Glycinate delivers needed calcium for contraction and restoration to the muscle fibers. Enjoy your own research on this subject.
IMPORTANT NOTE: Annual blood tests and donating blood on a regular basis literally saved my husband's life. Knowing what is going on with the blood chemistry is important to your health. Schedule for your own annual physical and counsel with your doctor for your individual needs.
Additionally, a broader background on the impact of usage guidelines of Calcium can be found in this article for health professionals by the US Department of Health and Human Services. Their counsel to consumers included the following chart.
FINALLY--If you feel that your body is not engaging in a healthy way, come in for a tune-up. My training this year has included testing core musculature, targeting resting muscles, and resetting engagement to increase range of motion and strength.
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