How to Stretch Your Way to the Best Exercises

By Sandy Schroeder

If you suspect you could be stronger, faster and healthier if you just put the right exercise routine together, stretching may be the key that unlocks everything else.

Want to be more flexible, improve your balance, avoid falls, stay limber for tennis, golf or running? Start stretching more and enlist your local chiropractor, The Joint Chiropractic, as the perfect backup.

Let's Get Started

Stop by The Joint and find out how its wellness center may become the staging area for a healthier, stronger you.

It begins with a focus on your spinal health to correct any misalignments. Once these misalignments (also known as subluxations) are corrected, you may experience far-reaching relief from neck, back and sciatica pain, along with improved energy, metabolism and digestion.

Then, as you fashion an ongoing wellness program that fits you, you can work on the stretching/exercise tasks that could take you to the next level.

Healthy adults should do flexibility exercises such as simple stretches, yoga sessions or tai chi classes, for all major muscle/tendon groups -- including the neck, shoulders, chest, trunk, lower back, hips, legs, and ankles -- at least two to three times a week, according to

To get the best results, spend 60 seconds on each stretching exercise. If you can hold an individual stretch for 15 seconds, repeat it three more times. Or, you can hold the stretch for 20 seconds, and then do two more repetitions.

Why Stretching Works So Well

As you stretch you will be helping your back, improving your balance and staying strong to avoid injuries. Your well-stretched muscles may amaze you as you boost your range of motion and feel it in your tennis serve, golf swing, or run through the park. Really, everything just gets easier, from bending or stooping at home, to moving in and out of your day.

Final note: the site recommends that you start a workout routine with a warm-up to get the blood and oxygen flowing to muscles. Then start stretching, or you can do your stretches as an end of workout cool-down.

As your stretching routine kicks in, your exercise routine could include 150 minutes of moderate or 75 minutes of intense aerobic activity weekly, such as fast walking, running, biking, swimming, dancing or tennis. Strength training should be done at least twice a week and balance exercises can be added at least once a week.

If you are ready for a complete wellness program, stop in at The Joint and get started. The Joint has eliminated the hassle of insurance, providing affordable care plans. Walk-in visits have replaced fixed appointments with flexible weekday, weekend and evening hours available.

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