Fall is a great time to start forming new, healthy habits! From proper sports and exercise recovery to after-work stretching routines, Revelation Chiropractic’s got you covered with our top tips on how to keep your body functioning at it’s best this season!

Ice baths

Whether you’re dealing with a long-term injury or just muscle soreness and tightness, and ice bath is one of the best things you can do to reduce inflammation and get your body healing faster.

Just a bowl filled with water and ice works if you have a sore hand, wrist, foot or ankle. For larger injuries like a knee or hip, filling your bathtub part way with cool water and ice is the easiest.

It may not feel great at first, but if you can stay in for no more than 8-10 minutes, the increased healing will definitely be worth it!

Stretching

Did you know that regular chiropractic adjustments and stretching make a perfect team? Even if you’re being consistent with your adjustments so that your spine stays in alignment, tight or spasming muscles can pull everything back out of place. As you stretch and get your muscles more relaxed and flexible, your body will be more structurally stable!

Keeping up with stretching every day can also help your body move better you go in for adjustments, as well as prevent injuries and keep you feeling better overall.

Stretching at the end of the day is best because any soreness you go to bed with, you will end up waking up with. Here are a couple of our favorite stretches to do after a long day at work.

Neck extensions – Roll up a towel or use a therapy band for this one. Place it behind your neck and extend back comfortably, holding for 5 seconds. Then move your head back to a neutral position and relax for 5 seconds. Do at least 25 repetitions to help restore and maintain the natural curvature in your neck.
Table Top Stretch – Grab onto the edge of a table or countertop and lean forward, pulling back to stretch out your back. Lean into each side to get a good side stretch as well.
Mid Back Posture Correction – Hold arms and shoulders at 90 degrees. Imagine you are trying to crush a can between your shoulder blades. Squeeze hard for 3 sets of 10 (minimum) to counteract forward shoulder posture.
Regular adjustments can make a huge difference in how well you’re laboring this year, so don’t forget to give us a call, too! Thank you for letting us at Revelation Chiropractic be a part of helping your family fall into your best this season.