Stretching improves your flexibility, and flexibility keeps your joints healthy and prevents other injuries. Stretching also eases aches and pains in your body later in life, when your muscles and tendons tend to degrade.

A Quick Overview on Stretching

When getting ready to exercise, many trainers will suggest stretching as part of your pre-workout. While you don’t want to stretch while your muscles are cold, start with some light movements to move your muscles and begin to stretch. Stretching while you aren’t warmed up a bit can lean to muscle strains and pulls.

Be sure to move slowly through your stretches, and hold them rather than bounce. Smooth, graceful motions keep your muscles safe and allow you to feel your limits comfortably.

You don’t want to stretch out to the point at which it hurts. You want to feel the muscle stretching; if it starts to hurt, take a breath, and back off the stretch until the pain subsides. 

Don’t Forget to Breathe

Breathing is an important part of stretching. The oxygen you take in helps keep the blood flow to your muscles with a healthy amount of oxygen, which allows them to flex and heal.

Take in a deep breath before the stretch, exhale as you move into it until you have reached the fully stretched position. Breathe in and out as you hold the stretch. 

Take it Easy

It would be best if you held the stretches for longer than you would feel necessary to be effective. A slow 20-25 second count is recommended to maximize benefits. Try to stretch each muscle group, but especially stretch groups if you plan on working them out. 

Always stretch after exercising. Take a brief cool-down period of about 5 minutes, then move through some stretches to help with next-day soreness. 

Why Stretching is a Good Idea

Stretching is an excellent form of everyday easy movement that does great things for your body. Stretching helps with poor posture, tight muscles, rehabilitation, and increasing your range of motion. Be sure to carefully go through your stretching motions and pay attention to your body’s signals. 

Quick Care Med has a trained staff prepared and ready to treat strained or sprained muscles. Click Here to find your local office or click here to make a Telemedicine appointment.

The post Why Stretching is an Important Part of your Workout appeared first on Quick Med Care.

Now, throw in a pandemic and your world might be a little out of whack; however, it doesn’t have to be that way.

You are what you eat

Truth be told, there’s nothing wrong with “being” a hot dog with extra-spicy relish, but you probably don’t want to make that a dietary staple.

A lot of the canned and dried foods have flown off the shelves in the stores, but fresh produce is always an option too. Simply pick up some freezer bags and stow away produce that can’t be eaten in the foreseeable future.

If you have a blender, use some frozen fruit and dream up some of your own healthy smoothies. Don’t forget to name your concoctions and share them on Instagram for others to enjoy.

The stores are still open too, so there’s not reason at this point to squirrel away every canned good in sight. Try to shop smartly by making a list and planning out your menu for the week.

For our nervous snackers out there who require a great deal of crunch in their life, put down the high-sodium chips and MSG-sprinkled crackers. Opt for whole foods, like apples, cucumber, celery, and carrots. They’re better for your waistline and full of vitamins and minerals

Missing the gym, are we?

Now, if you’re missing the gym, there are options at home that will keep you in shape. Remember that you can still venture outside for a brisk walk or a run. If you’re feeling nostalgic, dust off your playlist from back in the day as motivation for a workout. Justin Timberlake will thank you.

There are plenty of exercises you can do in a small space that don’t require any equipment. Youtube has some great options, and you might even decide to keep up this routine once you resume your gym workouts.

Another great way to burn calories is to clean your house. We’re talking about moving furniture, vacuuming, mopping, cleaning out closets, power washing the house, and the list goes on. Just think how satisfying it will be to have your house so spotless. Reward yourself by laying on the couch and Netflixing.

Practice good sleep hygiene

Stressing about COVID-19 and its effect on your life may lead to bouts of sleeplessness. Put down digital devices and turn off your television a couple hours before bed.

If you’re stressed, keep a journal, talk to an old friend, or confide in fido. Dim your lights and do some quiet evening activities, like water your plants, brush your dog, do some yoga, or work on a puzzle.

Wait until you’re sufficiently sleepy before you go to bed to avoid onset insomnia. It’s to your detriment to lay in bed for hours, not sleeping, as your body will start to associate your bed with wakefulness.

Don’t ignore your health

It’s important to be mindful of how we think and feel during this unprecedented event in our lives. Take the time to organize all aspects of your life for optimal balance. Remember, we are all in this together, and nobody is alone.

If you’re feeling under the weather, please do not put off seeking medical care. Click here to schedule a telemedicine appointment with one of our providers.

The post How to Stay Healthy During a Pandemic appeared first on Quick Med Care.