>>>
>>> WE
>>> WE TURN TO CHIROPRACTOR4@ D ALISON KAUFMAN FROM ALIGN WITH WELLNESS IN 4@YARD
MOUTH.
SHE ANSWERED THAT 4@COMMONLY
ASKED QUESTION, DO I ICE
OR HEAT THE SORE MUSCLES.
>> THE FIRST THING 4@MOST PEOPL
HAVE IN THEIR HOUSE
IS HEAT AND ICE.
IN THE FIRST 72 HOURS OF PAIN,
THE FIRST THREE DAYS,
ICE IS WHAT 4@YOU USE.
YOU DON'T WANT TO BRING MORE
INFLAMMATION TO THE
AREA BY ADDING HEAT.
>> ADDING ICE?
>> ALMOST ALWAYS.
SO ALMOST ALWAYS PUT ICE ON IT.
IF YOU THINK YOU GET MORE 4@BLO
TO THE AREA, YOU GET
MORE INFLAMMATION.
>> 72 HOURS WITH ICE.
HOW LONG SHOULD YOU APPLY THE
HEAT, AND IF 4@THE PAIN
HASN'T GONE AWAY, AT WHAT POINT
DO YOU REALIZE
SOMETHING MORE IS GOING ON?
>> YOU TO IT FOR 20 MINUTES AT
A TIME.
THE BEST KIND OF HEAT IS A
MOIST HOT PACK.
INSTEAD OF THE DRY ONES YOU
PLUG IN, A MOIST ONE.
IF YOU CONTINUE TO HAVE PAIN
FOR OVER 7 DAYS, YOU
SHOULD BE FOLLOWING UP WITH
SOMEBODY, BECAUSE THAT
SHOULD HAVE GONE AWAY.
>> YOU'VE BROUGHT IN A DEVICE.
WHAT DOES THIS DO?
>> THIS IS A MUSCLE ROLLER.
YOU CAN USE IT IF YOU HAVE
OVERWORKED YOURSELF A
BIT.
A GOOD ONE YOU CAN DO IS 4@ON
YOUR BACK.
I'LL SHOW YOU HOW TO DO 4@IT ON
YOUR LEGS.
I'S LIKE A TOOT4@HBRUSH FOR YOU
MUSCLES.
>> WHY DON'T 4@YOU DEMONSTRATE
IT?
>> I SHALL.
>> YOU TAKE 4@THIS.
YOU JUST ROLL IT ON THE MUSCLE
GROUPS IN YOUR BACK.
IT FEELS 4@PRETTY GOOD.
YOU ONLY HAVE TO DO IT FOR
ABOUT 15 SECONDS, LIKE
RIGHT 4@IN THROUGH HERE.
>> HOW DOES 4@THAT FOAL?
>> YOU COULD DO THIS FOR AN
HOUR.
IOCH.
HOUR. IOCH. >> ALSO SOMETIMES LIKE WHATEVER
ACTIVITY YOU OR
DOING, IF YOU LIFT OR RUN, YOUR
SHOULDERS WILL COME
UP LIKE 4@THIS WHEN YOU'RE
RUNNING.
RIGHT UP IN THROUGH HERE.
YOU'RE GOING TO THE 4@BASE OF
YOUR HEAD AND INTO YOUR
SHOULDER BLADES.
YOU DON'T HAVE TO HAVE A FRIEND
DO THIS FOR YOU.
YOU CAN DO IT YOURSELF.
>> YOU CAN 4@DO IT.
>> YOU CAN TAKE YOUR ARM AND DO
THIS.
>> I'M GOING TO GO AHEAD AND
BUY ONE OF THOSE.
THERE ARE STRETCHES YOU
MENTIONED.
>> YES.
>> I WAS GOING TO SAY, WHEN YOU
SIT DOWN, YOU CAN
STRETCH?
>> PEOPLE USUALLY HAVE 4@LOT OF
PAIN IN THEIR BACK END
THEIR GLUTES.
THEY CALL IT SCIATIC PAIN.
A GOOD WAY TO STRETCH OUT, YOU @
CROSS YOUR LEG OVER,
AND YOU SEE HOW YOUR LEG IS UP
LIKE THIS?
>> BECAUSE I'M NOT FLEXIBLE.
>> PUSH IT DOWN, AND 4@YOU'LL
FEEL IT IN YOUR GLUTE.
>> FEEL FREE TO CREAM IN PAIN.
>> AND THEN, IF 4@YOU DON'T FEE
IT, YOU CAN TAKE 4@THIS
LEG, AND YOU HOLD ON TO IT WITH
YOUR HANDS LIKE
THAT, AND PULL IT UP TOWARDS
YOU.
>> CAN I?
>> I DO FEEL IT.
>> WHAT WE'RE TAG ABOUT IN
TERMS OF -4@- STARTING TO
GET FIT AGAIN, OR 4@IF YOU'RE
HAVING TROUBLE WITNESS
YOU'VE JUMPED INTO FITNESS AND
FEELING ACHES AND
PAINS, SO MUCH OF THIS GOES
BACK TO LIFTING WEIGHTS
OR RUNNING 10 MILES.
IT COMES BECOME TO FLEXIBILITY.
>> COMPLETELY.4@
FLEXIBILITY IS HUGE.
YOU HAVE TO MAKE SURE YOUR 4@BO
IS MOVING PROPERLY
BEFORE YOU JUMP INTO ANYTHING.
AND, YOU KNOW, YOU SHOULD
STRETCH AT HOME.
YOU SHOULD STRETCH BEFORE YOU
DO STUFF.
YOU SHOULD STRETC4@H AFTER YOU
EXERCISE.
>> EXERCISE NEEDS TO BE A CORE
PART OF YOUR PHYSICAL
ACTIVITY.
>> EVERYBODY SHOULD BE
STRETCHING EVER DAY.
EVEN IF YOU ARE BOUND TO A
CHAIR, YOU CAN STILL
STRETCH.
YOU CAN STILL SIT IN THE CHAIR
AND STRETCH YOUR 4@LEG.
YOU CAN RAISE YOUR ARMS OVER
YOUR HEAD AND STRETCH
SIDE TO SIDE AND GET YOUR WHOLE
BODY MOVING.
I'S AN 4@IMPORTANT PART OF LIFE
EXFLASHLIGHTTY.
>> WE'RE NOT AT THE POINT YET
WHERE THEY4@ BIND US TO
THE CHAIRS, BUT WE DO SPEND 4@A
LOT OF TIME IN OUR
CHAIRS, DO WE NOT?
>> WE DO.
WE SPEND ENTIRELY TOO MUCH TIM.
>> AND HUNCHED OVER, LOOKING AT
A SCREEN.
>> RIGHT.
>> WHICH IS EVEN WORSE.
>> EVERY TIME SHE 4@COMES IN,
WE'RE LIKE --
>> DID YOU EVER GET ONE OF
THOSE ROLLERS.
>>> BY THE WAY?
>> NO I DIDN'T.
I FORGOT ABOUT THAT.
NEED TO GO GET ONE.
>> DR. KA4@UFMAN WAS IN OUR
STUDIO WITH WARM UP 4@
STRETCHES AND ADVICE ON GOOD
POSTURE.
YOU CAN LEARN MORE ABOUT WHAT
SHE