CUIDA DE TU ESPALDA DURANTE LAS VACACIONES

              

Ya estamos en junio y la subida de temperatura se encarga de recordarnos lo cerca que están ya las vacaciones, si es que no estás disfrutando ya de ellas. Vacaciones, ese gran momento en el que desconectamos y estamos… ¿más relajados?

Lejos de descansar durante este momento, muchos aprovechamos para viajar, caminar, comenzar a practicar nuevos deportes, etc. Después de interminables horas en el ordenador con poco tiempo y pocas ganas para hacer nada más, vemos la oportunidad y queremos aprovechar al máximo ese tiempo libre. Hay que tener cuidado y hacer ejercicio, pero con moderación. Después de tantos meses estando inactivo, nuestro cuerpo puede no estar preparado para un aumento repentino de actividad, lo que lleva a la aparición de subluxaciones y lesiones.

                     

A pesar de que estamos encantados de recibiros siempre en nuestro Centro Quiropráctico supongo que coincidiremos en preferir que aprovechéis y disfrutéis de esas bien merecidas vacaciones. Con este motivo, os dejo algunas recomendaciones de cara a estos días de “descanso”:

  • Chequea tu columna vertebral con tu quiropráctico antes de viajar: igual que llevas el coche al taller antes de un viaje, no debes olvidar ir tú también para que tu columna se mueva correctamente y tu sistema nervioso funcione al máximo potencial.
  • Estira por las mañanas y por las noches: después de meses sentados trabajando, el cuerpo no está preparado para un exceso de ejercicio, debes estirar todas las articulaciones suavemente para prepararte para el día y otra vez por las noches para relajar la musculatura tras la actividad.
  • Calienta y estira más profundamente si vas a realizar una actividad en concreto: si vas a hacer un deporte específico como surf, golf, natación, etc. debes calentar primero 5-10 minutos (puede ser caminando, haciendo una carrera suave, saltos…) y después estirar dedicando más tiempo las partes del cuerpo que vas a utilizar antes de realizar la actividad. Una vez realizado el deporte, debes volver a estirar para ayudar a que tu musculatura se recupere.

                     

  • Si has hecho ejercicio durante todo el año también debes tener cuidado: puede que hayas estado preparándote durante todo el año y creas que estás preparado para todo tipo de actividades nuevas. Sin embargo, debes tener cuidado con el tipo de actividad que hagas, ya que frecuentemente nos centramos en aumentar la fuerza muscular pero sin pensar en la estabilidad, que es aún más importante. SI has pensado hacer deportes que requieren más esfuerzo, presta atención y aumenta la estabilidad, resistencia y fuerza de la musculatura. Una buena manera es combinar actividades como caminar, ir en bicicleta, correr o nadar, con ejercicios de fuerza como abdominales o flexiones.
  • Cuidado con las actividades que consideramos inocuas: como por ejemplo la jardinería. Es normal aprovechar para trabajar en el jardín pensando que apenas estamos haciendo esfuerzos. Sin embargo, requiere que nos agachemos, rotemos, utilicemos los brazos, etc. Es importante hacer un calentamiento suave antes (caminar 5-10 min), estirar todas las articulaciones y terminar siempre haciendo una extensión y flexión completa de la columna vertebral.
  • Utiliza el material adecuado para cada ejercicio: cada actividad tiene un material específico que busca respetar la postura todo lo posible. Ahorrar en ergonomía sale caro a largo plazo.
  • Gestiona las actividades: hay tiempo para hacer muchas cosas, no intentes hacerlas todas de golpe porque puedes hacerte daño, especialmente si tu cuerpo no está preparado para el nivel de actividad.
  • Recuerda los consejos posturales y cuida las posiciones: son vacaciones pero hay deberes que son para todo el año.

¿Estás ya de vacaciones y tienes alguna duda acerca de alguna actividad? ¡Cualquier aportación a nuestro Blog es bien recibida! Si tienes alguna pregunta no dudes en consultarnos o pedir cita con nosotros, recuerda que ahora también puedes hacerlo online.

¡Felices vacaciones!

 

OUR BACK’S WELLNESS DURING HOLIDAYS

              

Now we are in June, and the increasing temperatures remind us the proximity of summer’s holidays, if you are not already enjoying them. Holidays! That great time in which we disconnect and feel… more relaxed?

Far from resting during this period, many of us take the chance to travel, walk, start new sports, etc. After interminable hours in front of the computer, without any great time or desire to do anything else, we find the opportunity and we want to make the most of this free time. We must be careful, and do exercise, but in moderation. After so many months being inactive, our body may be not ready for that sudden increase of activity, which may lead to the apparition of subluxations and injuries.  

                     

Despite we always feel delighted to receive you in our Chiropractic Center; I guess we will both agree on you enjoying your well-deserved vacation instead of visiting us. For this reason, I’ll share with you some tips for those “resting” days:

  • Check your spine with your Chiropractor before traveling: the same way you take your car to the garage before a trip, you should not forget to visit your Chiropractor, for letting your spine to move correctly, and your nervous system to work in its maximal potential.
  • Stretch every morning and evening: after so many months being seated at work, your body is not ready for an excess of exercise, so you’ll have to stretch every joint softly to be ready for your day, and again at night, in order to relax your muscles after the activity.
  • Warm up and stretch your muscles deeply if you are going to do any concrete activity: if you are going to practice a specific sport like surf, golf, swimming, etc. you must warm up before the activity, during 5-10 minutes (you can do it walking, easy running, jumping…). You must spend some more time stretching in depth those body parts engaged on the activity. Once the activity is performed, you’ll have to stretch again to enable the muscles to recover.  

                     

  • If you have been practicing exercise during the entire year, you must be careful too: maybe you have been training the whole year and you believe that you are ready for all kinds of new activities. However, you should be careful with the type of exercise that you are going to do, because frequently, we are focused on increasing the muscle strength but forgetting the stability, which is even more important. If you are thinking on doing any sport requiring more physical effort, try to increase your muscle stability, endurance and strength too. A good way to do this is to combine activities like walking, riding a bike, running or swimming with strengthening exercises like abs and pushups.
  • Be careful with the activities that we consider harmless: for example gardening. It is common to seize the time working on the garden, thinking that we are hardly making any effort. Nonetheless, this activity requires crouching, rotating the spine, using the arms, etc. It is important to do a soft warming (walk 5-10 minutes) before these kinds of activities. Stretch all your joints and finish doing a complete extension and flexion of your spine.
  • Use the adequate equipment for each exercise: every activity has specific equipment which seeks to respect the posture as far as possible. Saving on ergonomics is not a good idea.
  • Manage the activities: there is plenty time for doing lots of things. Do not try to do all on the same time, because you might hurt yourself, especially if your body is not prepared for such level of activity.
  • Remember the tips on healthy posture and be careful with your positions: they are holidays but you must not neglect other “homework” meant to be done throughout the year.

Are you already on holidays and you have any doubts about any particular activity? Every contribution to our Blog is welcomed! If you have any questions, do not hesitate in consulting us or asking for an appointment, remember that you can do it online too.

Have a nice summer!

Comentarios

8 effective ways to boost memory
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Like any other ability, memory can be trained and developed. The main thing is to choose the right exercise program.
Remembering the name of an actor or finding the keys left in the evening can sometimes be difficult. It takes a lot of effort to recover the information you need. Forgetting is a natural process that is designed to unload the nervous system from unclaimed information, to protect it from overstrain. But increased forgetfulness can significantly complicate life. It can be caused by lack of sleep, stress, addictions, or information overload.

If this problem is not related to injury or illness, it is realistic to solve it on your own. Memory can be developed and improved like any other ability. To activate its potential, regular exercise is necessary, as in sports or music. And vice versa - in their absence, the ability of the brain to memorize will decrease. Let's talk about the most effective ways to help strengthen memory and improve brain function.

1. Create associations and visualizations

It will be easier to remember new things if you connect the unknown with the already existing knowledge. The essence of the method of associations is to combine the known and the unknown into a single history, to mark new information with familiar markers. So the information received can be easily remembered and quickly reproduced at the right time. With the help of associative parallels, it is easy to learn road signs, passwords and dates, phone numbers and credit cards.

In 1980, the Olympic Games opened in Moscow, and 600 years before that, the Battle of Kulikovo took place. The number 5813 can be represented as a numerical expression 5 + 8 = 13. In this case, images are remembered even more efficiently. Better if they are unusual and even absurd. For example, the figure eight resembles a woman with large hips and voluminous breasts, and the figure five is a circus unicycle. In your mind, draw a fat lady who buys such a bike and rides it around the city.
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Such illustrations should be large, three-dimensional, color and as detailed as possible. The skill of coding into visual images is trained and quickly automated. In the future, it will not be difficult to restore in memory both these images, and the meaning that is embedded in them. Once again putting the keys in this or that place, imagine a flower blooming here. In the morning you will definitely not forget where exactly the flower grew in your house, and you will quickly find the right thing.
2. Learn poetry and read aloud

The time-tested method is memorizing poems. This is not about mindless cramming, but about understanding the meaning, its conscious perception. Make it a rule to teach one little piece every week. Gradually increase the volume of the material. It will be easier to remember if you break it down into several parts in advance and teach it in quatrains. You can do this anywhere: at lunch, while walking or in transport. Don't be afraid of a lot of repetitions. Over time, you will notice that it takes less and less time to memorize.

The effect will be even better if you take the works of those authors whose collections do not interest you. It will take more energy to learn such verses. Try to delve deeply into their content and reflect on the artistic techniques that the author used. Poetry can be recited in front of a mirror or recorded from memory. Reading aloud is equally useful. It helps to improve diction, intonation and develops auditory memory. If you don't like poetry, learn the lyrics.
3. Try to remember forgotten

It is not necessary to take the shopping list prepared before going to the store. On the one hand, such a list will help not to miss anything and at the same time not to buy too much. On the other hand, its absence will have a positive effect on the state of memory. Do not buy something this time - by the next trip you will have an incentive to better memorize items from the list and keep them in mind. Forgot someone's name, phone number, password or recipe ingredients? Try to remember. Take the time and take a few minutes to do this instead of looking for an answer in your smartphone or notebook. This is great for strengthening memory.
4. Master foreign languages

You can learn poems and songs not only in your native language. Don't know a foreign language - start mastering it. It is one of the best ways to activate brain cells and enhance memory capacity. If you memorize a few words every day, then after a couple of months you can feel a noticeable result. Learning a new language develops the ability to structure, analyze and memorize information. In addition, it is a good prevention of age-related diseases. For example, Alzheimer's disease. The most popular way to memorize foreign vocabulary is cards with words and expressions. This technique is based precisely on visual associations.
5. Remember the events of the day

Another way to activate memory is to plunge into the past day and remember all its events. Before going to bed, try to reconstruct snippets of dialogue, images of people, their facial expressions and gestures, every phone call and meals that made up your diet. Try to recreate the sequence of all actions from the moment of awakening. Provide these pictures in as much detail as possible. At the same time, it is important to connect imagination, visual, auditory and olfactory memory.

If it’s boring to remember the day in the form of imaginary illustrations, keep a diary and regularly write events on paper. It is recommended to repeat the same with the films watched. After the next movie show, scroll through the plot in your head again. Remember not only the main moments, but also the dialogues of the characters, the details of their clothes, the interiors of the shooting locations. It is even more useful to retell the content of films, plays, read articles and books to your friends. This not only trains memory well, but also develops speech, enriches vocabulary.
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8 effective ways to boost memory
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Like any other ability, memory can be trained and developed. The main thing is to choose the right exercise program.
Remembering the name of an actor or finding the keys left in the evening can sometimes be difficult. It takes a lot of effort to recover the information you need. Forgetting is a natural process that is designed to unload the nervous system from unclaimed information, to protect it from overstrain. But increased forgetfulness can significantly complicate life. It can be caused by lack of sleep, stress, addictions, or information overload.

If this problem is not related to injury or illness, it is realistic to solve it on your own. Memory can be developed and improved like any other ability. To activate its potential, regular exercise is necessary, as in sports or music. And vice versa - in their absence, the ability of the brain to memorize will decrease. Let's talk about the most effective ways to help strengthen memory and improve brain function.

1. Create associations and visualizations

It will be easier to remember new things if you connect the unknown with the already existing knowledge. The essence of the method of associations is to combine the known and the unknown into a single history, to mark new information with familiar markers. So the information received can be easily remembered and quickly reproduced at the right time. With the help of associative parallels, it is easy to learn road signs, passwords and dates, phone numbers and credit cards.

In 1980, the Olympic Games opened in Moscow, and 600 years before that, the Battle of Kulikovo took place. The number 5813 can be represented as a numerical expression 5 + 8 = 13. In this case, images are remembered even more efficiently. Better if they are unusual and even absurd. For example, the figure eight resembles a woman with large hips and voluminous breasts, and the figure five is a circus unicycle. In your mind, draw a fat lady who buys such a bike and rides it around the city.
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Such illustrations should be large, three-dimensional, color and as detailed as possible. The skill of coding into visual images is trained and quickly automated. In the future, it will not be difficult to restore in memory both these images, and the meaning that is embedded in them. Once again putting the keys in this or that place, imagine a flower blooming here. In the morning you will definitely not forget where exactly the flower grew in your house, and you will quickly find the right thing.
2. Learn poetry and read aloud

The time-tested method is memorizing poems. This is not about mindless cramming, but about understanding the meaning, its conscious perception. Make it a rule to teach one little piece every week. Gradually increase the volume of the material. It will be easier to remember if you break it down into several parts in advance and teach it in quatrains. You can do this anywhere: at lunch, while walking or in transport. Don't be afraid of a lot of repetitions. Over time, you will notice that it takes less and less time to memorize.

The effect will be even better if you take the works of those authors whose collections do not interest you. It will take more energy to learn such verses. Try to delve deeply into their content and reflect on the artistic techniques that the author used. Poetry can be recited in front of a mirror or recorded from memory. Reading aloud is equally useful. It helps to improve diction, intonation and develops auditory memory. If you don't like poetry, learn the lyrics.
3. Try to remember forgotten

It is not necessary to take the shopping list prepared before going to the store. On the one hand, such a list will help not to miss anything and at the same time not to buy too much. On the other hand, its absence will have a positive effect on the state of memory. Do not buy something this time - by the next trip you will have an incentive to better memorize items from the list and keep them in mind. Forgot someone's name, phone number, password or recipe ingredients? Try to remember. Take the time and take a few minutes to do this instead of looking for an answer in your smartphone or notebook. This is great for strengthening memory.
4. Master foreign languages

You can learn poems and songs not only in your native language. Don't know a foreign language - start mastering it. It is one of the best ways to activate brain cells and enhance memory capacity. If you memorize a few words every day, then after a couple of months you can feel a noticeable result. Learning a new language develops the ability to structure, analyze and memorize information. In addition, it is a good prevention of age-related diseases. For example, Alzheimer's disease. The most popular way to memorize foreign vocabulary is cards with words and expressions. This technique is based precisely on visual associations.
5. Remember the events of the day

Another way to activate memory is to plunge into the past day and remember all its events. Before going to bed, try to reconstruct snippets of dialogue, images of people, their facial expressions and gestures, every phone call and meals that made up your diet. Try to recreate the sequence of all actions from the moment of awakening. Provide these pictures in as much detail as possible. At the same time, it is important to connect imagination, visual, auditory and olfactory memory.

If it’s boring to remember the day in the form of imaginary illustrations, keep a diary and regularly write events on paper. It is recommended to repeat the same with the films watched. After the next movie show, scroll through the plot in your head again. Remember not only the main moments, but also the dialogues of the characters, the details of their clothes, the interiors of the shooting locations. It is even more useful to retell the content of films, plays, read articles and books to your friends. This not only trains memory well, but also develops speech, enriches vocabulary.
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