{"id":954,"date":"2018-03-03T11:24:17","date_gmt":"2018-03-03T06:54:17","guid":{"rendered":"https:\/\/mahayahealth.com\/2018-3-2-recreation-exercise-and-massage\/"},"modified":"2020-01-29T23:27:34","modified_gmt":"2020-01-29T18:57:34","slug":"recreation-exercise-and-massage","status":"publish","type":"post","link":"https:\/\/mahayahealth.com\/recreation-exercise-and-massage\/","title":{"rendered":"Recreation, Exercise and Massage"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/images.squarespace-cdn.com\/content\/v1\/5a60bea9a803bb817b230050\/1519990937488-TQSJZZ1HOIC9JHAXI0HZ\/ke17ZwdGBToddI8pDm48kPMfRnZOipZJba-sc7iaW5FZw-zPPgdn4jUwVcJE1ZvWQUxwkmyExglNqGp0IvTJZUJFbgE-7XRK3dMEBRBhUpzVYW-dzdWr0QOMWsTO18cVMBWMlHaC25ZZv5CaUmyvCUo6y37hPfWxRgHr162jGYc\/exercise+and+massage.jpg?format=original\" alt=\"\"\/><\/p>\n<p>It\u2019s that time of year again! Here in Toronto we go from winter right into summer.&nbsp; This usually means that people are out and about, gardening, running, swimming and getting active.&nbsp; What most people neglect to do is warm-up and cool-down before and after any physical exercise. You can prevent injury with a few solid tips to keep you limber and ready for the next day.<\/p>\n<p><strong>1.<\/strong>&nbsp;<strong>Warm up those cold muscles.<\/strong><\/p>\n<ul>\n<li>Take the time and focus on the specific areas you\u2019ll be using most, but don\u2019t forget a light over-view of the rest of the body.&nbsp; For example, large arm circles to loosen up shoulders and arms, and squats (with no weight) to loosen the legs, buttocks and low back.&nbsp; 5-10 minutes is optimal.<\/li>\n<\/ul>\n<p><strong>2. Ease into the exercises slowly<\/strong>.&nbsp;<\/p>\n<ul>\n<li>Runners, gardeners and athletes alike: start off with a full mental body scan as you begin your exercise.&nbsp; Take note of anything tight or causing mild discomfort. Try stretching that area a bit more; quadriceps, calves or groin stretches. Take your time and hold the stretch for at least 15 seconds.&nbsp;<strong>IF<\/strong>&nbsp;there is a sharp pain at anytime\u2026&nbsp;<strong>STOP<\/strong>&nbsp;to avoid further injury.<\/li>\n<\/ul>\n<p><strong>3. Use good form<\/strong>.&nbsp;<\/p>\n<ul>\n<li>Gardeners:&nbsp; Be wary of the way you lift those bags of soil and pots of plants. Engage the abdominals and lift with your knees. A physio friend wrote: \u201cKeep your nose between your toes \u2013 meaning NO TWISTING.&nbsp; If your feet are locked into position when the rest of the body is moving, you will hurt yourself &#8211; muscle strain and back spasms are very common.&nbsp; Keep your feet moving to allow your body to move as a whole unit.&nbsp; Nose facing which-ever way your toes are facing.\u201d&nbsp; If it is too heavy ASK FOR HELP.<\/li>\n<\/ul>\n<p><strong>4.<\/strong><strong>Cool down &amp; stretch.<\/strong><\/p>\n<ul>\n<li>Hydrate often in the heat and take your time stretching the areas that you used the most.<\/li>\n<li>Try holding the stretches for at least 15 seconds and feel the stretch, breathe, allow your body to let go. SCAN &amp; Stretch: Ankles, calves, hamstrings, quads, hips, low back and all the way up the body.&nbsp; Amazing!<\/li>\n<\/ul>\n<p>Following some of these simple tips will allow you to enjoy all that these summer months have to offer.&nbsp; Enjoy your time out of the office, stay limber, but be diligent in your routine of self-care.&nbsp; Include <strong>massage<\/strong>&nbsp;to allow those muscles to recuperate faster, ward off fatigue and increase vitality.&nbsp; Your body will thank you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This usually means that people are out and about, gardening, running, swimming and getting active.&nbsp; What most people neglect to do is warm-up and cool-down before and after any physical exercise. You can prevent injury with a few solid tips to keep you limber and ready for the next day.<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-954","post","type-post","status-publish","format-standard","hentry","category-articles"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recreation, Exercise and Massage | Mahaya Health Services |<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/mahayahealth.susanmarshallva.com\/recreation-exercise-and-massage\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recreation, Exercise and Massage | Mahaya Health Services |\" \/>\n<meta property=\"og:description\" content=\"This usually means that people are out and about, gardening, running, swimming and getting active.&nbsp; What most people neglect to do is warm-up and cool-down before and after any physical exercise. 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