NY Magpies Integrated Practice

Here’s an article from our great sponsor CSC+M who are helping us get our bodies right for the National championships!

212-475-8104
www.cscmgroup.com
915 Broadway @ 21st, Suite 1106
New York, NY 10010

Dynamic Warm-Up, Static Stretching, & Injuries

I remember in college at the beginning of the season our coach would always say, “this is the best you are going to feel because the game schedule is a beat down on your body.” We no longer have the luxury of the training staff and as our muscles stiffen with age it is more important than ever to have a warm-up and cool down routine. Most of us were taught the importance of warm-up exercises in grade school, and you have probably continued with the same routine or discarded it altogether. The old presumption that holding a stretch for 20-30 seconds -known as static stretching- primes the muscles for a workout is dead wrong. Studies found that this type of stretching is great for increases in flexibility, but actually decreases muscle strength by as much as 30 percent. A well designed warm-up prepares the body for movement by elevating body heat and increasing the plasticity of muscles. This is accomplished by increasing blood flow which enhances the muscles’ ability to pull oxygen from the blood stream more efficiently and uses stored muscle fuel more effectively. Many athletes do this portion of their warm-up too early or too intensely. Start your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progress to about 60 percent of your maximum heart rate. The aerobic warm-up should take only 5 to 10 minutes. After a warm-up you need to prepare the body for the function you will be demanding from it with a dynamic stretching program. Stretching muscles while moving -known as dynamic stretching- increases power, flexibility, and range of motion. Dynamic stretches are done in a power posture, within muscular control, and are performed 8 times each. The best dynamic stretches are below: Handwalk, Straight Leg Kick, and Scorpion respectively. The greatest stretch in the world known as “elbow to instep” can be seen here: http://www.coreperformance.com/video/Master_The_Worlds_Greatest_Stretch.html

*Stop if any pain with movement and consult with your physician

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?em

Static stretches and foam rolling are great for recovery and can be done as part of your cool down to efficiently fix movement disorders, accelerate recovery, and prepare you for the next workout. At the Center for Spine Care + Mobility we can tailor a specific plan for you.

At CSC+M our chiropractors, physical therapists, massage therapists, acupuncturists, and medical staff work together to bring you the best care in the field of musculoskeletal health. From rehabilitation to performance our integrative services become a powerful tool to relieve pain, restore function, and correct movement disorders-to keep you in the game. We start with a thorough history and exam to identify the specific key link contributing to your symptoms. Our functional approach utilizes the Functional Movement Screen and Selective Functional Movement Assessment(FMS/SFMA) to identify your movement signature. This functional approach is a valuable starting point especially for Australian Rules Footballers who tend to over use the quadricep muscle group and under utilize the gluteal muscle group. This imbalance mechanism can wreak havoc on force production causing hip impingement, IT band syndrome, patellofemoral syndrome, or low back pain. At CSC+M we combine traditional physical therapy and chiropractic care with ART(Active Release Technique) the gold standard of soft-tissue treatment used on professional athletes to restore balance to your musculoskeletal system. We want to be the team that helps you reach optimum performance. Give us a call to decrease pain, reload good motor patterns, develop co-ordination between muscles, improve endurance, and address stability deficits.

Dr. Chris Anselmi
Center for Spine Care + Mobility
212-475-8104
www.cscmgroup.com
915 Broadway @ 21st, Suite 1106
New York, NY 10010

Center for Spine Care + Mobility

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