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Rehabilitation can take a long time to achieve and be hard to start. At Reach Health and Wellness Chiropractic, we work with you to create personalized rehabilitation schedules to help get you back to your former healthy self. Not only will our rehabilitation services help you feel better, but they can also help prevent future injuries and pain. So contact us today to set up your first appointment and regain your strength. 

How Long Should I Exercise For?

Depending on your age, you may require more exercise than others. However, just some daily physical activity can help accelerate your rehabilitation and keep you healthier. Here are just some minimum requirements for daily exercise:

Ages 5-17

60 minutes of moderate to vigorous physical activity daily. These activities should include exercises that target specific muscles and bones at least three times a week. 

Adults 18-65+

Perform at least 150 minutes of moderate physical activity throughout the week with at least 75 minutes of vigorous activity. Specific muscle groups could be targeted during your exercises at least two or more days a week. 

Adults 65+

With those who have poor mobility should perform exercises designed for balance and prevent falls at least three or more days a week. 

These are the minimum exercises you should be doing each day, and any additional durations of these exercises provide even more health benefits. 

Functional Exercises

Functional exercising is crucial to perform daily to target specific muscle groups and improve the essential functions of everyday life like balance, flexibility, and strength. These exercises are mainly intended to be performed in-office with an experienced chiropractor. Some common functional exercises include:

  • Resistance or tension bands
  • Calisthenic workouts – using your body weight and gravity to strengthen specific muscles
    • Push-ups
    • Pull-ups
    • Crunches
    • Sit-ups
    • And more
  • Weight machines
  • TRX bands – These bands force you to stay balanced when leaning away from them. In addition, they can be used for various calisthenic workouts to help strengthen your core. 

These are just a few of the many functional exercises that you can perform at home. At Reach Health and Wellness Chiropractic, we work with you to develop the perfect at-home and in-office functional exercise routines. This ensures you work out the correct muscles to help you live a more mobile life and prevent future misalignments or pain.  

Corrective Exercises

Another form of rehabilitation exercise you can do are corrective exercises. These gentle stretches and routines are specifically designed to mend damaged soft tissue, muscles, and joints. These exercises should be done with the guidance and supervision of an experienced chiropractor like those at Reach Health and Wellness Chiropractic in Ooltewah. However, some exercises could be done at home. Some of these exercises include:

  • Lunging with knee pulls – these are designed to help with walking pain and target the gluteus maximus
  • Back steps and arm raises – these are designed to improve flexibility and promote mobility.
  • Calf stretches – this exercise helps improve coordination and balance
  • Lying rotations – these can help with shoulder joints that are in poor condition. 

These exercises are meant to be performed slowly and gently as not to potentially damage any soft tissue, muscles, or joints further. So take your time; no need to rush these exercises. 

At Reach Health and Wellness Chiropractic, we want to help you get back to your best self, so we help design a comprehensive corrective exercise routine to get your body back in peak condition. 

Neurological Rehabilitation

Just like corrective exercises, neurological rehabilitation exercises are meant to be performed in-office with a professional chiropractor. Many neurological disorders and diseases can lead to paresis or muscle weakness, restricting and limiting mobility. Our experienced chiropractors can help create a daily rehabilitation schedule for you to keep your body mobile and robust to regain your independence.

Becoming Pain-Free Should Be Easy

Rehabilitation Exercises come in many different forms and hold various health benefits. When you work with Reach Health and Wellness Chiropractic, you will get a personalized rehabilitation routine designed to help you regain strength and independence. Contact us today to start your journey to recovery. 

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