Three Pillars of Physical Fitness

Whether your goal is rehabbing an injury, seeking maximum athletic performance or just wanting to get in shape, you will need to address the three pillars of fitness. Neglecting any of the three pillars of fitness will inevitably lead to a steady decline in health.

At Precision Sport & Spine, we incorporate strength training, a flexibility regimen and cardiovascular fitness into all of our customized programs to meet your fitness goals. Our programs are designed and monitored by doctors.

Our exercises have been proven to be helpful in strengthening various body areas and improving stamina. Our programs are designed to restore imbalances created from prolonged sitting, standing or repetitive activities such as computer work.

Stretching Essentials

Basic stretches: To improve your flexibility to focus on your body's major muscle groups: calf, thigh, hip, lower back, neck and shoulder. Stretch when you exercise, or stretch three times a week to maintain flexibility.

Warm up first:  Stretching muscles when they're cold increases your risk of pulled or strained muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes.

Hold your stretches for at least 30 seconds - and up to 60 seconds (for a really tight muscle or problem area). It takes time to lengthen tissues safely.

Don't bounce:  Bouncing as you stretch can cause small tears (microtears) in the muscle, which leave scar tissue as the muscle heals. The scar tissue tightens the muscle even further, making you even less flexible - and more prone to pain.

Focus on a pain-free stretch:  If you feel pain as you stretch, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.

Relax and breathe freely:  Don't hold your breath while you're stretching.

Stretch both sides:  Make sure your joint range of motion is as equal as possible on each side of your body.

Stretch before and after:  Light stretching after your warm-up followed by a more thorough stretching regimen after your workout is your best bet.

Caution!

Beginning a core strength program if your back is injured or weak without supervision may lead to a more serious injury.  For some individuals, therapy may be required to stabilize the back before core strengthening may be implemented. If you have questions about your back, neck or core strength training, contact us.

Outstanding results have been witnessed with patients when core strength training and various therapies such as Spinal Decompression or Chiropractic Care are combined in the proper sequence. This may be your winning combination to over come your back and joint problems.

The following exercises are not meant to diagnosis or treat any disease, condition, or ailment. You should always consult your physician before beginning an exercise program.  The following exercises may be presented to your doctor or health consultant to ensure you may perform them safely. Precision Sport & Spine will not be held liable for any injuries sustained while performing any of the following exercises.

Click on any of the following links for a printer-friendly copy of the listed exercise programs.

Low Back Stretches
Neck Exercises
Strengthening Exercises For Back
Sitting/Desk Exercises
Core Strength Training

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