HEALTH & FITNESS
AFFORDABLE QUALITY URGENT Ci‘
staying fi
MICHIGAN URGENT CARE
30 Minute Guarantee
Quick Compassionate Care
Fifty dollar special includes doctor visit, in-house labs
and x-rays only at our CANTON LOCATION.
SPORTS PHYSICAL $25
URGENT CARE OF NOVI
44000 West 12 Mile Road
Suite 101
Novi, MI 48377
248-374-3595
Hours: 5pm-10pm Mon.-Fri.,
8am-10pm Sat. & Sun.
(including all holidays)
LIVONIA URGENT CARE
37595 Seven Mile Road
Livonia, MI 48152
734-542 -6100
Hours: 8am-10pm 7 days
a week (including
all holidays)
WESTERN WAYNE
URGENT CARE
2050 Haggerty Road
Suite 140
Canton, MI 48187
734-259-0500
Hours: 8am-10pm 7 days a
week (including all holidays)
It's No Stretch!
T
o achieve totals fitness, one
needs to participate in four
if time permits and you want to feel
mild discomfort in the muscle being
elements: weight training,
cardiovascular exercise,
stretched — not too light of a pull
and certainly not over-reaching to
cause pain.
good nutrition and stretching. It's the
last element that I'll focus
on here — and it's just
as important as the other
three, to be totally fit.
Why bother with flex-
ibility? Well, if we don't,
circulation slows in the
body, waste materials
build up, tendons and
1-888-MI-URGENT / WWW.MICHIGANURGENTCARE.COM
. dersn
CareMin
HOME CARE
•Companionship/ Respite / Personal Care
•Medication Reminders
•Bathing & Grooming
Assistance
•Dementia & Alzheimer's
Care
Your Comfort,
Our Responsibilirty' m
Licensed by the State of Michigan
Insured • Bonded
ligaments tighten, muscle
tone diminishes, skin
becomes less elastic and
pain can easily follow.
You see, when you
exercise, lactic acid is created in
your body, producing soreness.
Stretching reduces the lactic acid
build-up, thus eliminating some of
the soreness. It's also an outlet for
stress relief, such as helping neck
and shoulder tension created by long
hours of work or study.
It's better than nothing
at all.
I like to stretch either
after each set or group
of sets for each muscle
worked. You've contracted
the muscles with concen-
tric and eccentric move-
ments and those specific muscles are
most susceptible to being elongated.
All this stretching not only makes
your body feel better, but it also
translates into functional strength
during the day. When you're reach-
ing for a can of soup on the top shelf
of your kitchen pantry or reaching
It's important to note here — and
I see this constantly — many people
down to pick up your briefcase or
bag of groceries, your muscles will
•Hourly, Live-in
immediately stretch as they arrive
•24 Hours, 7 days a week
in the gym. Please be advised:
Stretching is not the same as warm-
ing up. In fact, you can injure your-
respond accordingly, making the
movement easier and allowing you a
greater range of motion.
•Affordable Rates
•No obligation in-home assessment by
RN on staff
All caregivers thoroughly screened
including extensive background checks.
(248) 851-HELP
(4357)
Serving Southeast Michigat
www.careminders.com
5829 W Maple Road, Suite 117 • West Bloomfield, MI 48322
no.51 , I
E;mcs
cowneva
self if you stretch before a workout.
I like to use this analogy. As you
prepare for exercise, your muscles
are like a rubber band in a freezer.
They're cold. When you take that
cold rubber band out of the freezer
and start to stretch it, what's going
to happen? Chances are, that brittle
band will snap in two. Same with
your muscles. They need to be warm
before exertion.
Now, that's not to say you can't
gently reach and turn the body
when waking up or taking a break
from work. But before a workout, do
some light walking, ride an exercise
bike or something similar for 5-10
DON'T MISS THE
BUSINESS SECTION
INSIDE THE JN THE SECOND WEEK EVERY MONTH
Call 248.351.5107 for more information
April 30 • 2009
to your benefit. If time is
short, do what you can,
maybe 15 or 20 seconds.
•Meal Prep
Each CareMinders® Home Care
franchise is independently
owned and operated.
A46
Now, 30 seconds for a
stretch may seem like a
long time, but it's certainly
Optimum range of motion (ROM)
is essential. When I'm instructing my
clients on weight training, I talk to
them about the importance of ROM.
You work the muscle better and
subsequently when stretching with
full ROM, your performance in sports
activities can be enhanced and your
injury risk reduced. The rationale is
that with this added flexibility and
range of motion, a limb can move
further before an injury occurs.
Before you start a stretching pro-
gram, please make sure you have
medical clearance if there are any
pre-existing conditions and then, if
given clearance, try to target over-
minutes. This will prepare you and
all body flexibility. Why? Because
concentrating on just one area can
insulate you for what lies ahead.
How does one achieve proper
stretching? Well, in most cases, the
cause tightness in other muscle
groups, leading to problems and
imbalances in the body. You don't
stretch is attained by going in the
opposite direction of the muscles
being contracted.
want that. Always think symmetry.
I've been teaching a yoga/Piiates/
For example, if you're working
your back muscles with a lat pull,
your stretch would be achieved by
rounding your back — holding onto
a pole and leaning back. You want
to hold the stretch for 30 seconds
core class twice a week for a couple
of years now and I've seen a remark-
able difference not only in how it
makes me feel, but also how positive
my students have responded to the
exercises and stretches we've tried
— proof positive that this stuff works.