Spring is Almost Here!
Spring is a natural time to reset and start fresh. So, as the hibernation mode of winter starts to thaw, and our thoughts turn to cleaning and decluttering, why not “spring clean” your movement and activity, too!
Here are some tips to get ready for spring from your friendly Comox Physio physiotherapist:
1. Ease into Activity
When the weather turns nicer, it can be tempting to jump straight back into activities we’ve missed over the winter, but try to return gradually. For example, start with shorter gardening sessions, taking frequent breaks, and gradually build up your time over several weeks.
2. Vary your Activity
Try mixing up your activities to prevent overuse injuries. We live in such a beautiful part of the country with no shortage of physical activities to keep us moving. Alternate between things like walking, cycling, gardening, golfing, and swimming.
3. Warm Up Dynamically
Cold muscles are more prone to injury, so a good warm-up before activity is essential. Using active movement-based exercises helps increase heart rate, blood flow, and body temperature. Try things like high knees, arm circles, leg swings, lunges, or torso rotations to get your muscles and joints primed.
4. Include Strengthening
The benefits of strength training are endless. It makes us stronger, protects our joints from injury, improves our balance, increases bone density, helps us sleep, improves our mood, helps manage chronic conditions, enhances our performance of everyday tasks, AND MORE! If you’re just starting out, focus on major muscle groups like legs (glutes, quads, hamstrings), core, back, and chest a few times a week and build gradually. Getting specific guidance from a physio, regardless of your experience level, is always a great idea. We would love to work with you to achieve your goals!
5. Work on your Mobility
Being more sedentary throughout the winter can leave us feeling stiff and with limited range of motion. Regular mobility work helps reduce tension and prevent injury. Try a few things like cat-cow stretches, hip openers, and chest stretches. If you’re unsure where to start, book a physio appointment, and we’d love to help you out!
6. Practice Proper Body Mechanics and Ergonomics
Use your legs for heavy lifting; keep loads close to your body when carrying items; kneel when working low rather than bending for long periods; and pivot with your feet rather than twisting your spine when moving heavy items. These are just a few examples of proper lifting and moving techniques. Pay attention to the quality of your movement to prevent injuries.
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