Your Chiropractor's Reminder for a Pain-free Summer

Have you checked off everything on your to-do list for summer?

Most of us plan to have a quick trip to the beach as we savor the last few weeks of this season. Having said that, you would want to prepare your body to lower the risk of muscle tightening and tearing.

Why swim? Swimming is a great recreational activity for people of all ages and is also a good workout for those who cannot perform high-intensity or high-impact exercises as it doesn’t put an extra strain on the spine. More so, it is really calming as tension seems to float away when you glide through the water.

Before you head out and dive into the waters, take note of the few stretches we recommend you to do, and these are as important as your sunscreens and sunglasses! Disclaimer: if you feel any discomfort with your activity or when doing these stretches, please consult with a health care provider, such as a Chiropractor.

1.   Tricep Extension (about three sets, 30 seconds for each arm)

Take one arm and bend it behind your back. Use the other arm to pull down on your elbow to stretch your triceps. Do it for 30 seconds and then switch arms. Do it three times or more depending on your comfortability.

 2.   Arm swings (about 3 sets, 60 seconds each set)

This is a way to open up your chest and loosen your arms. Do this up to 60 seconds

 3.   Quad pull (3 sets, 30 seconds each leg) 

Allows you to stretch your quad. Bend at the knee, and use your arms and hands to stretch the quad and the switch after thirty seconds. 

As you swim, start off with a few basic strokes to warm up your body, then slowly transition to the more intense ones. Keep your mind aware of your body motion to lessen the risk of injury and when you’re done swimming, it is important to do some cooling down laps to slowly relax your muscles. Finish off with the same stretches you did before you swim.

If you experience pain in swimming, take a break to recover. If pain persists, we recommend you turn to a professional chiropractor. Dr. Suharto Ongko and Dr. AJ Pacis at the Active Family Chiropractic and Wellness Centre in Mississauga may help you address the problem. 

We hope everyone will have a wonderful rest of the summer and always remember, a healthy spine leads to a healthy life!