People Who Exercise in Groups Get More Health Benefits


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

How to Avoid Shin Splints When Running


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

8 Ways to Move More During the Workday


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Tips to Maintain Athletic Performance

Article featured on Coastal Orthopedics

In order to ensure you are performing at your peak performance it’s important to take care of your body. The following tips will help you get the most out of your fitness and keep you healthy for the days to come.

Get Sleep

Making sure you get plenty of sleep at night is essential in ensuring a healthy recovery from any physical activity or workout. Your muscles’ only time to recover is while you sleep. Seven to eight hours of sleep each night is the recommended amount of time to ensure your body is properly recovered, and you get the best workout the next day. If you are finding it difficult to get enough sleep at night, take a 20- to 30-minute nap after your workout, this can aid in recovery.

Try Cardio Outside

It is easy to get into a routine almost as easy as it is to get out of one. If you find yourself in the gym for every workout, we recommend exercising outside every so often. The possibilities are exciting; You can bike, sprint, or even rollerblade. Try the beach – attack the dunes! You will be amazed at the progress you make! Not only will you notice improvement, but the diversity will help in injury prevention.

Eat Right

We are sure you know about this one – but we had to touch on it. A proper diet will give you power on the field, in the gym, or on the track. Make sure your diet has the proper balance of protein, carbohydrates, unsaturated fats, vitamins, and minerals. Hydration is just as crucial as your diet because your body loses a lot of water during workouts. You need to drink more than eight 8-ounce glasses of water required for adults. Athletes should drink more water than average since they lose even more water from intense exercise. For intense workouts, it’s recommended that you should drink 16-20 ounces per pound of body weight lost during the workout.

Treat Your Injuries

When your body starts giving you warning signs, it’s important to listen. We know that this can be very frustrating, especially if you keep getting injuries. However, you need to back off until you get examined, and the injury is healed. Listening to your body is the best way to break the injury cycle.

Respect the Rest Day

After getting in the habit of exercising or working out almost every day, it can be hard to break it up and take a day off; in fact, it may seem counter-intuitive. Taking a day off is important as it allows for your body to repair itself and build back stronger. If you continually refuse to rest, you are only losing performance but putting yourself at a higher risk for injury

Pre and Post Stretching

It is recommended that athletes incorporate a stretch routine into workouts — even when you’re not preparing for a big event. Stretching your muscles regularly (before and after a workout) has many benefits that can help protect your musculoskeletal system and keep you performing at your best.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Benefits of Stretching Before & After Your Workout

Article featured on ProTailored Physical Therapy

Regular exercise is an excellent way to improve and maintain good health. However, if you don’t stretch before and after your workout, you’re not getting the most out of your workout routine.

Stretching exercises are an important part of physical therapy for a variety of reasons.

In fact, stretching before and after a workout has several distinct advantages.

Stretching and better health

Stretching has numerous advantages for helping your body stay healthy. One of the most important is stress reduction.

Everyday life presents numerous challenges, and the resulting stress can be stored in your muscles. Tightness, spasms, and chronic discomforts such as headaches and neck pain result. Stress also causes your body to release “fight or flight” hormones like cortisol and adrenaline.

These imbalances can weaken your immune system, making you more susceptible to viruses and other diseases. Another dangerous side effect of chronic stress is hypertension.

Stretching on a regular basis allows your body to release pent-up stress. By relaxing and loosening your muscles, you can keep your blood pressure under control, avoid chronic muscle pain, and keep your immune system prepared for anything.

Stretching and PT

It’s critical that you stretch properly before and after your workout.

A physical therapist can design an exercise program tailored to your specific needs. Physical therapy can help you make the most of your activities, whether you’re playing tennis, training for a mini-marathon, or simply walking around the neighborhood.

physical therapist can advise you on which stretches are best for your current physical condition and the activities you’re involved in.

It’s also critical to ensure that you’re doing the right exercises in the right order. You should consult with a physical therapist to determine which stretches are best for you.

Physical therapy can assist you in getting the most out of your workouts and improving your overall health.

What are the various types of stretches?

There are several types of stretches that can be done before and after a workout.

It’s critical to understand which types are best for you and when to use them in a workout.

  • Ballistic. Ballistic stretching is characterized by bouncing movements that push muscles beyond their normal range of motion.
  • Dynamic. These are non-held active movements that cause muscles to stretch. These are frequently performed to prepare your muscles for movement.
  • Static. This entails holding a specific stretch for 10 to 20 seconds. This type of stretch should be done after a workout and should feel comfortable.

How will stretching after my workout help me?

After a workout, you may be tempted to immediately relax.

However, even a few minutes of stretching post exercise is essential. There are several specific advantages to stretching after your workout. These include:

  • Relaxation. Slowing down gradually benefits both the body and the mind. When you stretch after a workout, you allow yourself to gradually wind down.
  • Reduces pain and the likelihood of injury. Muscles that remain tight after a workout are more likely to be injured. According to PT in Motion, the right kind of stretching exercises can help to reduce pain throughout the body. Loosening your muscles will also lower your risk of injury.
  • Lactic acid elimination. When you exercise, you produce lactic acid. This substance can cause muscle aches and fatigue. Stretching can help reduce the amount of lactic acid in your system.

How will stretching before my workout help me?

Always begin your workout with a series of stretching exercises.

Stretching for 5 to 10 minutes should suffice for most activities. It is, however, critical to stretch all of the muscles you will be using.

When you stretch properly before your workout, you will gain several specific benefits, including:

  • Improved performance. Increased blood flow, flexibility, and range of motion will all improve overall performance.
  • Better flexibility and range of motion. Stretching correctly will loosen your muscles and tendons. This will improve your workout flexibility and range of motion.
  • Increased blood flow. When blood flow to your muscles is increased, this prepares them for strenuous activity.

New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Understanding Common Orthopedic Injuries Resulting from Car Accidents

Article featured on Coastal Orthopedics
We realize that car accidents can be traumatic experiences that can cause severe, visible, and invisible injuries. Often, the impact can result in orthopedic injuries, which are injuries to the musculoskeletal system that includes bones, joints, muscles, tendons, and ligaments.

These injuries can cause significant pain, limit mobility and the ability to perform everyday tasks and require a lengthy recovery process. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Whiplash

Whiplash is a common injury that results from a car accident, particularly rear-end collisions. It occurs when the neck is jerked back and forth suddenly, causing the head to move beyond its normal range of motion. Whiplash can result in neck pain, stiffness, and limited mobility. It may also cause headaches, fatigue, and dizziness.

The severity of whiplash can vary depending on the force of the impact, the angle of the collision, and other factors. While some people may recover from whiplash within a few weeks with proper rest and pain management, others may experience chronic pain and long-term complications.

Fractures

Fractures, or broken bones, are another common orthopedic injury resulting from car accidents. Fractures can occur in any part of the body, including the arms, legs, hips, spine, and ribs. The severity of the fracture can vary from a hairline fracture to a complete break that requires surgical intervention.

Fractures can cause significant pain, swelling, and limited mobility. In severe cases, fractures can result in permanent disability or chronic pain. Immediate medical attention is essential to prevent further damage and ensure proper healing.

Dislocations

Dislocations occur when a bone is forced out of its normal position in a joint. Car accidents can cause dislocations in various parts of the body, including the shoulder, elbow, hip, and knee. Dislocations can cause significant pain, swelling, and limited mobility. In severe cases, dislocations may require surgery to correct.

Torn Ligaments

Ligaments are tough bands of tissue that connect bones to each other in joints. Car accidents can cause ligaments to tear, resulting in pain, swelling, and instability in the affected joint. Torn ligaments are most common in the knee and ankle, but they can occur in any joint. Recovery from torn ligaments can be lengthy and require physical therapy and rehabilitation.

Spinal Cord Injuries

Spinal cord injuries are a severe orthopedic injury that can result from car accidents. The spinal cord is a bundle of nerves that runs from the brain to the lower back and controls various bodily functions. Spinal cord injuries can cause partial or complete paralysis, loss of sensation, and other complications.

The severity of a spinal cord injury depends on the location and extent of the damage. Immediate medical attention is crucial to prevent further damage and ensure the best possible outcome.

Soft Tissue Injuries

Soft tissue injuries include injuries to muscles, tendons, and ligaments that are not caused by a fracture or dislocation. Car accidents can cause soft tissue injuries, including sprains and strains. Sprains occur when a ligament is stretched or torn, while strains occur when a muscle or tendon is stretched or torn.

Soft tissue injuries can cause pain, swelling, and limited mobility. While some soft tissue injuries may heal with rest and physical therapy, others may require surgical intervention.

Concussions

Concussions are a type of traumatic brain injury that can occur when the head is hit, shaken, or jerked suddenly. Car accidents can cause concussons, which can result in headaches, dizziness, nausea, and confusion. In severe cases, concussions can cause unconsciousness, seizures, and other complications.

Recovery

Recovery from a concussion can take several weeks or even months, and it is essential to seek prompt medical attention to ensure proper treatment and avoid long-term complications.

Prevention

While car accidents can happen unexpectedly, taking preventive measures can help reduce the risk of orthopedic injuries. Always wear a seatbelt and ensure that all passengers in the car do the same. Properly install and use car seats for children. Avoid driving under the influence of drugs or alcohol, and limit distractions while driving, such as using your phone or eating.

Conclusion

Car accidents can cause a range of orthopedic injuries, including whiplash, fractures, dislocations, torn ligaments, spinal cord injuries, soft tissue injuries, and concussions.

These injuries can cause significant pain, limit mobility, and require lengthy recovery periods. Understanding the common orthopedic injuries resulting from car accidents can help you be aware of the potential risks and seek prompt medical attention.

Taking preventive measures, such as wearing a seatbelt and avoiding distractions while driving, can help reduce the risk of orthopedic injuries and ensure your safety on the road.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Gardening, Yard Work and Back Strain

 Article featured on Atlanta Spine Institute

Gardeners, Protect Your Spine!

Digging, weeding, planting, carrying, spading, watering – there’s a lot of potential for back pain in the average flower or vegetable garden. As the Spring and Summer seasons bring in prime gardening weather, how can we protect our spines?

Gardening and Your Back: Preparation

After a long, relatively inactive winter, it’s time to prep your garden beds for the flowers or the vegetables that liven up your meals and brighten up your home. Just as many people use a greenhouse or cold frame to get the jump on spring, the smart gardener can take some steps to make sure that their body is ready for the work ahead. In the months and weeks before you start digging in the dirt, step you exercise routine, add some yoga and gentle stretching and generally tone up. A few sessions a week will improve your general health and disposition, and will likely help you avoid the painful consequences of jumping into the work of gardening before you’re in shape. Before getting down to work, consider taking a brisk walk, and doing some lunges and warmup stretches, so you’re more ready to exert yourself.

Another important prep step: remember to hydrate! Your muscles function better when you combat the effects of sun and exertion by drinking extra water before, during and after working outdoors. Also, when your water intake is sufficient, you might be a little less likely to experience muscle cramps or spasms.

Remember, too, to protect yourself from the sun. A wide brimmed hat and long sleeves might not prevent back spasms, but you’re less likely to incur a painful and potentially dangerous case of sunburn. Sun safety also includes protecting your eyes by wearing sunglasses with UV-blocking lenses.

Gardening and Your Back: Tools

The tools you use can make a significant difference when it comes to protecting your back while gardening. Begin with hand tools: using short-handled tools for digging, weeding and planting can lead you to lean over the work, inviting lower back strain. Using longer handles helps you maintain a more erect posture.

Be careful to rely on your legs and spare your back when lifting bags of soil, mulch or fertilizer. Don’t kneel to garden without a pad – you’re likely to feel stiff and sore afterward, from the knees through the hips to the lumbar region. It’s even better to use a stool, or even a rolling seat, to keep pressure off your knees and stress off your spine. Will you be re-potting plants? Set up a table so you can stand up to do this, instead of leaning over the job. A wheeled tool caddy can help you avoid getting up and down all the time to fetch the implement you put down at the far end of the row.

Gardening and Your Back: Mix up the chores, spread out the work

You might be thinking your garden patch needs a full day of spading and fertilizing, but restrain yourself! For the sake of your back, it’s better to vary your yardwork chores throughout the day. Try breaking up the big tasks with some smaller ones, for the mental AND the physical variety. Remember to take breaks at frequent intervals, to avoid fatigue and overexertion. A little planning can keep you from overdoing your garden tending tasks, and your back will thank you for it.

Gardening and Your Back: Posture

Lifting – remember to use your knees, legs and hips when hefting bags of soil or mulch, or shifting a shovel of dirt. If there’s a lot of material, whether pruned branches, grass clippings or landscaping blocks, move a little bit at a time.

Weeding and harvesting – use that wheeled bench when moving about your garden plot. Leaning over or bending at the waist are much more likely to strain your back muscles than a mindful, back-sparing approach to the job.

Raking – switch hands often when using your leaf rake, hoe or garden cultivator, so you don’t overuse your dominant hand. A more balanced approached to those sweeping and pulling tasks will help keep you pain free for the next day’s chores.

Mowing – if you push a mower or wheeled spreader for seed or fertilizer, be careful not to lean forward too far, as this can inflict strain on your spine. Keep your erect posture in mind as you relax your back and push with your arms and legs.

To sum up: With a little advance planning, a careful selection and use of tools, and a little mindfulness while you work, you can enjoy the best parts of gardening. Here’s to your crop of flowers, vegetables, lush grass, herbs or whatever it is that gives you satisfaction. May you enjoy the fruits of your labor pain-free!


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Staying Safe While Exercising in the Heat

Article featured on Mass General Brigham
Whether you exercise indoors, on a trail, on a field, or at any other location, your body can overheat. Everyone who exercises—even high-level athletes in prime condition—should have a plan to prevent heat-related illness and be aware of the signs.

Hot weather workouts can lead to heat-related illness

“Heat-related illness is your body’s response to excessive heat, excessive sweating, and the associated dehydration and loss of salt. Your body is basically telling you that you need to cool off,” Dr. Eby says. “When you develop symptoms of heat-related illness, your internal body temperature could be rising. That affects cellular and organ function, and it can damage internal tissues.”

Heat-related illness is a continuum, Dr. Eby says, from mild and reversible symptoms to a medical emergency. The stages are:

  1. Heat cramps, which cause muscle cramps, often in your legs or stomach
  2. Heat exhaustion, which can cause exceptionally heavy sweating, clammy skin, dizziness, weakness, and nausea
  3. Heatstroke, a life-threatening condition that can happen when your body temperature is over 104°F (40°C)

What to do when you’re overheated while exercising

The moment you notice any early signs of heat-related illness:

  • Get out of the heat or sun immediately.
  • Remove extra clothing.
  • Rest.
  • Drink water or a sports drink (but don’t take salt tablets—they can make you more dehydrated).
  • Sponge yourself with water and fan your skin (don’t drench yourself with large amounts of cold water).

You should seek immediate medical attention if you:

  • Have a fever
  • Pass out
  • Throw up
  • Don’t feel any better after resting and cooling yourself for an hour

How to prevent heat exhaustion while exercising

Hydration: the best way to prevent heat exhaustion while exercising

It’s essential to drink plenty of fluids before, during, and after a workout—even if you don’t feel thirsty.

“Hydrate, hydrate, hydrate,” Dr. Eby says. “Many athletes may say, ‘I don’t need anything.’ But it’s so important to make sure that you’re maintaining hydration for your health and your performance. Coaches, trainers, and parents can help. Make sure you have hydration available for athletes, and normalize that athletes need to be drinking.”

Dr. Eby and the American Council on Exercise suggest the following plan for hydration while you exercise:

  • Several hours before exercise: 17 to 20 ounces of water
  • 20 to 30 minutes before exercise or during warm-up: 8 ounces of water
  • Every 15 to 20 minutes during exercise: 4 to 8 ounces of fluid

Other tips to prevent heat exhaustion

When exercising in the heat, you should:

  • Limit training on very hot days, especially in the middle of the day. Get your workouts in during the morning or evening hours.
  • Dress in light-colored, loose, moisture-wicking clothing. The right clothes can help your body’s natural cooling mechanism function at its best.
  • Pace yourself. Don’t start with high-intensity activity. Instead, take your time, build intensity slowly, and back off if your body tells you to.
  • Find a buddy, such as a teammate or a running partner. Remind each other to drink fluids, and monitor each other for any symptoms.
  • Rest often in shady areas. For example, plan your running route to make sure it includes some shade. Or bring a pop-up tent for the sidelines on gameday.
  • Wear sunscreen, because sunburn can affect your body’s ability to cool itself.

What heat index is dangerous for sports?

Heat index is a way of characterizing what the temperature outside actually feels like to the human body. It’s also sometimes called “apparent temperature” or “real feel.” Heat index takes into account relative humidity in addition to air temperature. Athletes, parents, coaches, and team administrators can use the heat index for sports decisions, to set heat guidelines for sports and other activities.

The National Weather Service offers a heat index calculator and chart. You can use the tools to calculate the heat index and determine whether it’s safe to be exercising in the heat.

There are general heat index guidelines for youth sports and other people in high-risk groups, such as older people. Those guidelines indicate that you should begin to use caution at a heat index of 80. When the heat index is 90 or higher, athletes can be at risk for heat-related illness.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

The Benefits of Stretching and Why It Feels Good

Article featured on Healthline

Without realizing it, many of us start our day by stretching before we even get out of bed.

Involuntary stretching of your muscles is called pandiculation. It’s a behavior seen in most types of animals to relieve muscle tension.

Few activities feel better after a period of inactivity than stretching. Stretching reduces your risk of getting injured, can induce a feeling of calmness, and is even thought to improve your circulation.

In this article, we’ll help explain why stretching feels good, explore the benefits, and provide examples of simple stretches you can do on a regular basis.

Why does stretching feel good?

Humans have a natural tendency to avoid things that cause pain and to seek activities that feel good. Stretching is no exception. Your body’s natural reward system makes stretching feel good to motivate you to keep your muscles at optimal tension.

Here’s a closer look at the reasons why stretching feels good.

Improved circulation

When you stretch a muscle, your body responds by increasing blood flow to that area. The blood vessels around the targeted muscle widen to allow more blood to flow through, and your heart starts pumping more blood.

This increase in blood flow allows the muscle or muscles you’re stretching to receive more oxygen and to get rid of metabolic waste products.

Parasympathetic activation

Research has shown that static stretching activates your parasympathetic nervous system and inhibits activation of your sympathetic nervous system.

Your parasympathetic nervous system is responsible for your rest and digestion functions. It can also help induce feelings of calmness and relaxation.

Endorphin release

Endorphins are chemicals produced by your central nervous system and pituitary gland that function as neurotransmitters. They have greater pain-relieving effects than morphine and cause a feeling of euphoria when they bind with receptors in your brain.

Endorphins are part of your body’s natural reward system and are released after activities like exercise, sex, eating, and drinking.

There’s little research on the effects of stretching on endorphin release. However, according to a 2015 perspective, stretching may help reduce menstruation pain. It’s thought that its pain-relieving effects are due to the relaxation of blood vessels, the release of beta-endorphins, and the suppression of prostaglandins.

What are the benefits of stretching?

There are many benefits to stretching your muscles regularly. Let’s look at these benefits in more detail.

Increased flexibility

Regularly stretching may help improve your flexibility, especially if you live a sedentary lifestyle. Your flexibility naturally decreases as part of the aging process, but stretching may help slow down this process.

Improved circulation

Stretching causes short-term improvements in circulation by relaxing your blood vessels and increasing the amount of blood your heart pumps.

Although it’s a fairly new area of research, it’s thought that stretching may have long-term benefits on your circulatory health, such as improved blood vessel function and lower blood pressure.

Stress relief

Static stretching activates your parasympathetic nervous system. Activating this branch of your nervous system may help alleviate the psychological effects of stress. This, in turn, may help induce feelings of calmness and relaxation.

Better sports performance

Being able to achieve a full range of motion through all your joints may help boost your sports performance. For example, to achieve maximum speed, a sprinter needs to be able to fully extend and rotate their hips.

Both static and dynamic stretching may be able to help you improve your range of motion. However, static stretching should be reserved for after workouts since it can decrease force production.

Improved posture

Muscle tightness and tension can negatively affect your posture by pulling your spine into positions that can put stress on your back, neck, and core muscles.

Research has shown that regular stretching in combination with core strengthening exercises may help improve poor posture and alignment.

Tips for stretching safely
  • Avoid stretching cold. Before you start stretching, it’s a good idea to get your blood flowing to avoid injury. Doing a low-intensity activity like walking or easy jogging for 5 minutes can help warm up your muscles.
  • Stretch gently. Don’t force any position that causes pain. If a stretch is painful, it means you’re stretching too far.
  • Make stretching a routine. You can reap the most benefits from stretching if it becomes a regular habit. Fitness experts recommend stretching at least two to three times per week.
  • Stretch both sides. Be sure to stretch both sides of your body equally to avoid flexibility imbalances.
  • Avoid bouncing. Bouncing while you’re stretching can injure your muscles or tendons. It can also make your muscle tighten.
The bottom line

Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.

Talk to your doctor if you have concerns about stretching, especially if you have an injury or a chronic health condition.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

The Best Exercises for Overall Health and Fitness

Article featured on MedicalNewsToday

The powerful combination of cardiovascular exercise and strength training can help a person build muscle strength and improve their heart, lung, and circulatory health.

Exercises that target multiple muscle groups are particularly effective. These include various exercises that require little to no equipment and can suit a range of fitness levels.

Here, we look at 13 of the best exercises for overall health and fitness. We explain what areas of the body each exercise primarily works and provide step-by-step instructions.

Doing the exercises

People can do the following exercises individually or as part of a circuit. Some require basic fitness equipment, such as dumbbells or an exercise ball, but people can do many of them with no equipment.

The American Council on Exercise recommends that people continue doing repetitions until they reach muscle fatigue or can no longer maintain proper form.

However, they note that endurance athletes, such as runners and cyclists, should stick to about 20–30 repetitions rather than working to the point of muscle fatigue.

The American College of Sports Medicine (ACSM) recommend doing 8–12 repetitions of 8–10 strength training exercises on at least 2 days of the week.

The ACSM also recommends at least 30 minutes of moderate-intensity physical activity a day, 5 days per week. Alternatively, they say that people can perform 20-minute sessions of vigorous physical activity on 3 days of the week.

Pushups

Pushups work multiple muscle groups, strengthening the arms, chest, and shoulders.

How to do them:

  • Start in a plank position with the arms straight and the body lifted in a straight line horizontal to the floor. Keep the feet together and the toes flexed to support the body.
  • The palms should be flat on the floor shoulder-width apart, with the fingers facing straight ahead or slightly inward.
  • Keeping the head in line with the spine, slowly bend the elbows outward and lower the body down to the floor.
  • Try to keep the hips and lower back in line.
  • Lower as far as possible, aiming to touch the chest or chin to the floor.
  • Use the arm muscles to press the body back up into the starting position.
  • Keep the abdominal muscles engaged throughout to help support the back.

Bodyweight squats

Bodyweight squats can increase lower body and core strength as they work the abs, buttocks, hips, thighs, calves, and shins.

How to do them:

  • Stand with the feet slightly wider than hip-width apart, angling the toes slightly outward.
  • Keep the hands down by the sides, with the palms facing in and keep the shoulders back.
  • Engage the abdominal muscles to support the back.
  • Shift the hips back and bend the knees as though taking a seat, keeping a flat back.
  • Keep lowering down to the ground until the thighs are parallel with the floor.
  • Push through the feet to straighten back up into the starting position.
  • Inhale into the squat, then exhale when standing back up.

Lunges

Lunges work the thighs, buttocks, hips, and abdominal muscles.

How to do them:

  • Stand upright with the feet together.
  • Step one leg forward into a long stride, bending the knee and placing the foot flat on the floor.
  • Bend the knee of the supporting leg toward the floor.
  • Use the muscles of the forward leg to push back to standing.
  • Repeat with the opposite leg.

Running

Running is a form of aerobic exercise, and it can help improve cardiovascular fitness and bone strength. Jogging is a less intense form of running and may be best for beginners.

People can often improve their running endurance through interval running, which involves running for a certain distance or time and then switching to walking before running again. Alternatively, people can switch between running and sprinting.

Sprint interval training may help decrease body fat, increase aerobic capacity, and increase peak running speed.

Side planks

Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.

How to do them:

  • Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.
  • Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned.
  • Hold the position for 15–20 seconds, focusing on not letting the hips, head, or shoulders drop.
  • Slowly return to the floor, switch to the left side, and repeat.

Planks

Planks strengthen the back and abdominal muscles and help build core strength.

How to do them:

  • Start with the elbows and lower arms on the floor, keeping the elbows in line with the shoulders.
  • Lift the body so that it forms a straight line horizontal to the floor.
  • Keep the feet together and the toes flexed to support the body.
  • Hold for 20–30 seconds.
  • Slowly lower to the floor and rest for 1 minute, then repeat 3–5 times.

Once people feel strong performing this exercise, they can try a high plank. This move uses the same body positioning, but the person keeps their arms straight with their palms flat on the floor, directly underneath the shoulders.

Knee tucks

Knee tucks work the abdominals, calves, and shins. People will need an exercise ball, sometimes called a stability ball, for this exercise.

How to do them:

  • Lie on the stomach on top of the stability ball with the hands and feet on the floor.
  • Walk forward on the hands until the knees are resting on the ball and the feet have lifted off the floor. The hands should be directly underneath the shoulders.
  • Roll the knees forward to curl them into the chest.
  • Slowly push the knees back to return to the starting position.

Glute bridge

The glute bridge is good for the muscles in the back of the body, known as the posterior chain.

How to do it:

  • Lie on the back with the knees bent and the feet flat on the floor.
  • Contract the buttocks and abdominals to lift the hips off the floor, bringing them in line with the shoulders and knees. Avoid arching the lower back.
  • Slowly lower back to the starting position.

Standing overhead dumbbell presses

This exercise helps strengthen the shoulder muscles. People will require two dumbbells.

How to do them:

  • Stand with the feet hip-width apart.
  • Hold a dumbbell in each hand with the inside of the wrists facing forward, then bend the arms to bring the weights to shoulder height.
  • Engage the abdominal muscles and exhale while extending the arms straight up to lift the dumbbells in a straight line above the shoulders.
  • Inhale to bend the elbows and slowly lower the dumbbells back down to shoulder height.
  • Try to avoid arching the lower back.

Dumbbell rows

Dumbbell rows can strengthen the back and increase muscle growth. An increase in muscle strength also causes the body to burn more calories when resting. People will need two dumbbells for this exercise.

How to do them:

  • Stand with the knees slightly bent and tilt forward from the hips, keeping the back straight.
  • Hold the dumbbells out in front with the arms straight and the inside of the wrists facing each other.
  • Pull one hand toward the rib cage, then move it back to the starting position.
  • Repeat with the opposite arm.
  • Keep alternating sides for 8–10 repetitions per set.
  • Repeat for 3 sets, with a 45-second rest between each set.

Pike roll-out

A pike roll-out works the abdominal, arm, and shoulder muscles. People will need a stability ball.

How to do it:

  • Lie on the stomach on the ball with the hands and feet on the floor.
  • Roll forward on the ball to rest flexed toes on it. Keep the body in a straight line, with straight arms directly under the shoulders and the palms flat on the floor.
  • Hinging at the hips, lift the buttocks toward the ceiling, keeping the legs straight and the toes flexed on the ball.
  • The hips will be in line with the shoulders, with a straight back and head between the arms.
  • Slowly lower back down to the starting position.

Crow Stand

The Crow Stand is a yoga pose that improves balance and can help build wrist, arm, and core strength.

How to do it:

  • Crouch on the floor and place the palms flat on the mat with the fingers spread and the arms slightly bent.
  • Bend the knees into the triceps, close to the armpits, and place both feet behind the hands. The lower inner thighs should rest just above the elbows.
  • Balance on the toes and shift the weight into the hands.
  • Start by lifting one foot off the floor at a time.
  • When able to, lift both feet off the floor, touch the big toes together and balance on the hands.
  • Slowly release the feet back to the floor.

Swimming

Swimming uses almost all the muscle groups but is a low impact exercise. Therefore, it may suit people with certain injuries or health conditions.

A person should swim in a public pool or a safe, supervised environment, particularly if they are a beginner.

How to progress exercises

People can take a few steps to make these exercises more challenging as their fitness improves. These steps include:

  • adding more weight
  • increasing the number of repetitions, sets, or both
  • increasing the frequency of workouts

People can also work alongside a personal trainer or fitness instructor. These professionals can safely increase difficulty levels and help people maintain proper technique.

Summary

Regular exercise is important for overall health and fitness. A combination of resistance and cardiovascular training is a powerful tool to help prevent many health conditions.

People can start slowly and increase the frequency of workouts or the number of repetitions and sets in each one as their fitness levels improve.


New Mexico Orthopaedics is a multi-disciplinary orthopedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.