Yes, it is true, prolonged static stretching during your warm-up can decrease performance in your workout, decrease strength and perhaps leave you open to injury. Static stretching is the old, touch your toes stretch. Study's have found that active stretching and myofascial release is a more effective way to stretch.
A study from the Journal of Strength and Conditioning Research shows that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. The study tested 11 well-trained men. Each man was tested for strength on something similar to a leg-extension machine. The men then foam rolled for two minutes on the quadriceps, seeking to put the entire body weight on the foam roller. After foam rolling, his strength was retested.
Researchers found that the foam rolling did not negatively impact strength. Some previous studies have shown that massage and prolonged stretching can reduce strength, so this was a surprise. Another surprise was how much extra range of motion resulted from the foam rolling. The average was 7-10 degrees of improved knee flexion, but some participants improved by up to 20 degrees.
Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue. Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.
On our foam roller page is a video showing an example of how to use a foam roller. Please watch the video. If you hit a sore spot, hold it there for 15 to 30 seconds—you found a tight area that needs special attention. Yes, foam rolling can be painful, but you need only 5 to 10 minutes to reap the benefit. I prefer foam rolling post exercise, but you can roll both before and after for maximum benefit. This helps your muscles return to the proper length and recover even faster because it can prevent the buildup of scar tissue.
In my practice, I also like to use "The Stick" myofascial roller. This similarly helps to break of adhesions and create circulation in the muscles. The beauty of the stick is that you can stick it in your bag or suitcase and take it to work. The great thing about the foam roller is that you can add extra pressure by using your body weight. The combination of the two is the best!
We sell both products on our "shop our products" page. http://www.forwardmotion.net/shop-our-products.html
Yours in health, Dr. Kim Maziarz Carlucci
Body builders and fitness professionals have been using chiropractic in order to stay healthy and fit. Should you be getting adjusted....and why? In addition to serving athletes at the 2009 World Games in Taiwan, in 2010 Chiropractic was fully integrated in caring for athletes at the Olympic games. 77% of the NFL use chiropractic and have one on staff. Baseball pro 's like Mark Texiera use them all the time. Most professional teams employ chiropractors. Long term chiropractic advocate Arnold Schwarzenegger has used chiropractic long before it was in vogue. In the 1930's, Dr. Erle Painter, DC was Babe Ruth's chiropractor and worked on the NY Yankees.
Why is chiropractic so popular among athletes?
Chiropractic helps to improve and enhance athletic performance and Chiropractic helps keep athletes on the field and helps to prevent minor injuries from becoming major ones.
Fifty athletes were divided into two groups. One group received chiropractic care while the control group did not receive care while the control group did not receive care. They were tested for agility, balance, power, speed and hand reaction time. After 12 weeks, the chiropractic group's improvement was 16.7% including a more then 30% improvement in reaction time! Journal of Chiropractic Research and Clinical Investigations 1991;6(4):84-87
This is only one of many studies on chiropractic and sports enhancement.
Hey coach's, need a sports doctor for your team? Many doctors of chiropractic get involved with their local little league, neighborhood and school teams. Why not ask your chiropractor if he or she might be interested in providing chiropractic care to your athletes or sponsoring a team?
Yours in health,
Dr. Kimberly Maziarz Carlucci, DC
This was an excellent post from Functional Medicine University. Please read as we are overwhelming ourselves and our children with chemicals.
You cannot see the heavy metals, pesticides, solvents,
or plastics that are entering into your body through
the air you breathe, the food you eat or the water you drink.
Yours in health, Dr. Kim Maziarz Carlucci, DC
A major cause of the obesity epidemic is the out of control level of phthalates or plasticizers which has flooded the human body.
According to the U.S. government phthalates or plasticizers are the number one pollutants in the human body.
They are so widespread and to most folks unavoidable that they can be found in every species in the wild.
It is hard to imagine, but true, that even the polar bears in the Arctic have been found to suffer with osteoporosis and thyroid problems as a result of the accumulation of plastics (phthalates).
These environmental toxins over time damage the chemistry of these animals leading to the above mentioned diseases and more.
Beware of the simple act of drinking out of Styrofoam® cups because they leach these plastics in the liquid you are consuming!
Phthalates are 10,000 times higher than any other chemical found in the human body and is known as the highest pollutant in the body.
They are so pervasive that children six years of age have levels that used to take adults until the age of 40 to accumulate!
And even more important is the fact that a pregnant mother's phthalate levels hugely influence not only the development of the child's brain and glands, but even future fertility and cancers in their unborn children, not to mention, of course, obesity.
It is sad to see how many "moms to be" are continually drinking from plastic water bottles, etc., thinking that it's something healthful.
There is an avalanche of government documentation supported in the scientific and medical literature which has confirmed how these plasticizers from our water, soda and infant formula bottles, food packaging, cosmetics, nail polish, mattresses, couches, carpets, clothing, medications, IVs, vinyl flooring, construction materials, home wiring, computers, industrial and auto exhausts, etc., stockpile in the body and overwhelm our ability to detoxify them.
These chemicals are routinely measured to identify the damage they are causing and are contributing to diseases other than obesity such as chronic fatigue syndrome, fibromyalgia, ADD, syndrome X, diabetes, arteriosclerosis, allergies, and much more.
It really doesn't matter what the "name" of the disease is. What matters is what is causing the disease and what biochemical corrections are necessary to get rid of it and actually bring about cure.
There is now overwhelming evidence that people must do what it take to detoxify phthlates and metals and correct their nutrient deficiencies before they conceive.
This of course will decrease the chances of passing these toxic plastics onto the unborn.
Obviously the researchers forgot that fat stores a huge amount of toxic chemicals, so the fatter you are the more you are likely to have higher levels of phthalates or plasticizers in your body.
The bottom line is many people will never lose weight or cure their medical problems until they have gotten rid of the phthalates and other environmental pollutants that have damaged their chemistry and genetics.
If your ability to lose fat is at a stand-still, I recommend phthalate test.
Heindal JJ, Endocrine disruptors and the obesity epidemic, Toxicol Sci 76; 2:247-49, 2003
Functional medicine embraces the totality of the regulatory functions of the body.
It encompasses all of the biophysical, biochemical, enzymatic, endocrine, immunological, and bioenergetic regulatory capacities.
Ronald Grisanti D.C., D.A.B.C.O., D.A.C.B.N., M.S.
Suffering from poor circulation, constipation, depression, fatigue, thinning
bones, weight gain, or memory loss? These are just a few things that
exercise can improve. The newest research shows the surest way to build
brain power is by exercising. I know you are busy and you think that you
do not need to exercise because you are "running around all day", but the truth
is, that is not exercising. Exercise is putting aside time to focus only
on moving your body. If you do not know how, start to walk, then seek out
a friend who likes to exercise, and exercise with them. I always feel that
you cannot push yourself like a personal trainer can, so I am a huge advocate of
hiring a personal trainer. After a couple of sessions, you will start to
see the changes in your body, your sleep, your anxiety levels and after a few
months you will see it on your blood work. It is important to note that learning to do a new movement is extremely important in training the brain.
Exercise is so important to any human being with any condition. The exercise for each individual person just needs to be taught properly. In my 16 years as a chiropractor, I have come across so many people who do not even know how to stretch, let alone exercise. In order to avoid injuries by either over stretching, or over strengthening the wrong muscles (yes you can over-strengthen) you must ask for help from a certified personal trainer. In our studio, we scan for muscular and structural imbalances and weakness and create an exercise plan for you based on what we find. Below are some of the benefits of movement and exercise. Enjoy.
Yours in health,
Dr. Kimberly Maziarz Carlucci DC
Done properly, exercise can "extend the healthy life span and push chronic diseases out toward the end" according to the director of Health Watch.
All Abdominals Alignment Athletes Back Chiropractor Concussion Core Depression Detoxification Doctor Of Chiropractic Exercise Family Fat Fitness Foam Roller Football Health Injury Movement Phalates Plastics Soccer Sports Strengh Strength Toxins Weight Loss Wellness