This piece will highlight a variety of fun, low-impact mobilizations and exercises that are approved by chiropractors to help people stay active and well-maintained during the summer months.

Summer is in full swing, and for many of us, that means hitting the trails for hiking, walking, or just enjoying the great outdoors. However, staying active during this vibrant season can sometimes come with its own set of challenges, especially if we’re not adequately preparing our bodies for the demands of recreational activities. That’s where chiropractor-approved warm-up and cool-down techniques come into play! Whether you’re a seasoned hiker or a weekend warrior, incorporating these low-impact mobilizations and exercises into your summertime routine will help ensure you stay active, pain-free, and ready to tackle whatever adventure comes your way.

The Importance of warming up before diving into any outdoor activity, it’s essential to prime up your body tissue. Think of it as tuning up your favorite bike before a long ride—starting off with a little care can prevent those unexpected bumps down the trail. A proper warm-up enhances blood flow to the muscles, increases flexibility, and prepares your joints for their range of motion. Here are some chiropractor-recommended warm-up techniques to get you started:

Dynamic hip muscle engagement: Place a small circular resistance band around your feet, lay on your back with your feet on the ground. Lightly bridge your hips off the ground followed by lifting one knee up toward your chest. Then slowly drop the leg and switch to the other leg repeating 10-15 times for 2 sets. This will activate your hip flexors and glutes simultaneously.

90/90 Hip Mobilizations: Start seated on the floor with your legs extended in front of you. Bend your right knee and bring it out to the side. Your right shin should be perpendicular to your left leg, creating a 90-degree angle at your right hip and knee. Position your left leg behind you, bending your left knee and bringing it out to the side. Add an additional stretch to your discretion with a subtle to moderate forward torso lean to add tension to the glutes, hamstrings and groin.

Floor lying foot slides (“hamstring curl” primers): This exercise involves lying on your back with your heels on sliders (or a towel on a smooth surface like wood or tiles). You’ll then lift your hips into a bridge position and slide your feet out, extending your legs, and then pull them back in, curling them towards your glutes. You can perform this with one leg or challenge yourself further with a two leg-variation.

Staying Active on the Trail Once your body feels warm and ready, it’s go-time! But remember, this is not just about endurance; it’s also about maintaining proper form and technique to avoid injury. While out on the trail, focus on keeping a steady pace and listening to your body. If something doesn’t feel right, take a break and stretch it out. 

Cooling Down

Essential for Recovery After conquering a hike or any intense outdoor activity, it’s time to cool down your body. Cooling down helps your heart rate gradually return to normal and eliminates lactic acid build-up in your muscles- a key contributor to soreness. Incorporate these cool-down techniques after your summer adventures: 

Static Stretching: The perfect way to finish your outdoor activity, static stretches help to elongate the muscles that were contracted during your hike. Focus on your hamstrings, quads, calves and lower back. Aim to hold each stretch for at least 60-90 seconds each.

Foam Rolling and Lacrosse ball compression: If you have a foam roller or ball handy, use it to roll out tight areas on your hips legs and back. This technique will not only alleviate soreness but also improve blood flow for faster recovery. 

Deep Breathing 3x3x3 method: Finish off with some floor lying deep breathing exercises. Start by inhaling deeply through your nose for a 3 count, hold for 3 seconds, and exhale through your mouth for another 3 seconds. This floods oxygen to system, calming your body and slowing down your mind. 

Embracing the joys of summertime recreation is rewarding for both body and spirit, but don’t forget to care for your musculoskeletal health in the process! By implementing these warm-ups and cool-downs recommended by chiropractors, you ensure your outdoor escapades are enjoyable and injury-free. Lace up those hiking shoes, grab your gear, and get ready for another experience the beauty of nature knowing your body is prepped and ready for the adventure ahead. Happy walking/hiking this summer!

For personalized guidance on keeping active and pain-free, contact Integrated Health Solutions. Enjoy your summer activities but don’t forget to move well and often!

Content provided by Dr. Parker Grundman