health & beauty | pain relief By Dr. Safranski A Functional Life As we age, it invariably becomes more important to continue to move. I often get push back from the 65+ community about how to move and that they move enough. I am here to tell you that playing tennis or pickleball 2-3 times a week may seem like enough movement, and it may be for your cardiovascular output, but it certainly is not a functional directed movement that is meant to target and help stabilize the joints that ache daily. Gone are the days of static stretching. Static stretching is only beneficial after getting the blood flowing postworkout or after a dynamic workout. So “stretching” daily really isn’t going to do much outside of temporary relief. For those looking for a start, here are 10 quick pointers on how chiropractic and functional movement can help you stay active during retirement. For more clarity, here is the commonly used definition of a functional movement. “a functional movement is a movement sequence based on real-world situations.” Importance of Mobility: maintaining mobility is extremely important. Gone are the days of being strong and stiff. We now know the importance of being strong in positions that are functional. Here’s a challenge, find a movement, a bodyweight squat is a great one. Go down as far as you can without losing your balance. Hold that position for 15-30 seconds. Are you breathing in that position? Probably not. That means you really don’t “own that position”, here enters mobility—the process of being able to do the movement without struggle through a full range of motion. Gentle Exercise: Encouraging low-impact exercises like walking, swimming, or yoga can be beneficial for their joint health and flexibility, complementing chiropractic care. However, as I mentioned above, this is not the only thing you should be doing. My question to you is, if your neck is a problem, how is walking with your legs going to strengthen the muscles of the neck? Strengthening Core Muscles: Emphasize the significance of core strength for stability and balance, which can be achieved through exercises and functional movements tailored to their abilities. This alone can be beneficial to get you on the right track. I encourage patients of all ages to challenge themselves to strengthen their core. Pain Management: Chiropractic care can help alleviate chronic pain, joint discomfort, and muscle stiffness, allowing them to engage in physical activities more comfortably. Getting adjusted is just one piece of the pie, but it helps all the others to be effective. Preventing Injuries: Chiropractic care and functional movement practices can help prevent injuries during everyday activities and during exercise routines. Chiropractic care coupled with the right physical therapy, and functional movement protocols can help push forward through most musculoskeletal pains and aches. Individualized Approach: Personalized treatment plans based on their specific needs and health conditions, ensuring safety and effectiveness are a must! Cookie-cutter approaches are a thing of the past and make people feel like just a number in a conveyor belt of an office. A personal approach lets your patients know you care. We care. Regular Check-ups: Regular chiropractic check-ups allow us to track your progress and alter the treatment plan as needed. I empower my patients to take the time to learn about their bodies and learn what makes them feel well. I personally get adjusted 2-3x a week due to the physicality of my job, so that is what makes my body feel well, so I encourage people to take the time to know how often they should get adjusted or do maintenance work. Social Benefits: The social aspects of staying active are what retirement is all about. Joining group exercises or classes, playing racket sports, walking on the beach, playing cards, dinners, drinks or whatever floats your boat! Being active is what we live for! Adaptation for Abilities: Being functionally strong and mobile will help you be able to do the simple things, like cooking, cleaning, and taking care of yourself as well. We don’t want to depend on others to do the things we should be able to do for ourselves. Holistic Health: Chiropractic care and functional movement can contribute to their overall well-being, including improved sleep, mood, and mental clarity. Remember to always tailor your movements to the individual’s specific needs and conditions. I encourage you to consult with healthcare professionals that will help aid in finding the movements that are specific to your condition. COPYRIGHTED Conde Center For ChiroprACtic NeurOLOGY 401 West <strong>Atlantic</strong> <strong>Ave</strong>nue, Suite #014 Delray Beach, FL 33444 561-330-6096 www.thecondecenter.com 46 | september <strong>2023</strong> | www.<strong>Atlantic</strong><strong>Ave</strong><strong>Magazine</strong>.com
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