Preventive chiropractic care involves taking care of your body before problems arise. By performing regular maintenance, we keep things in good working condition. One of the best ways to maintain top physical condition is through lifting weights, but how can you make sure you don’t cause more injuries than you prevent? At Kosak Chiropractic in Fairfield, CA, Dr. Michael Wilson will guide you through the right therapeutic exercises to keep you fighting fit, so let’s talk about the benefits and staying safe while weightlifting.
The Benefits of Lifting Weights
According to the NSCA, a regular lifting routine can result in:
- Musculoskeletal injury prevention
- Lower cardiovascular risk
- Better overall bone health
- Motor control and balance
- Psychological well-being and improved mood
- Healthy weight maintenance
As you can see, lifting is key to improving quality of life, relieving pain, and preventing injury. But if you don’t have experience in the gym, it can seem daunting getting started. That’s where we come in.
Safety While Weightlifting
When beginning a weightlifting program, it’s important to consult with an expert. They can advise you on exercise selection, frequency, and proper form. The safest way to start is with your own body weight.
Before we try to move external objects, it’s important to be able to control our bodies. After all, most daily tasks are performed using one’s own bodyweight. - squatting down to pick up a child or a dog, reaching overhead to open a cabinet, or stepping over a curb.
With bodyweight training, you will learn to control yourself across multiple planes, preparing yourself and your proprioception before injury occurs. From there, you can progress to lifting weights. By adding an external load, you increase the system demand, challenge stability, and build stronger armor against chronic injury.
But, of course, lifting does come with injury risk. Common problems include:
- Disc herniation
- Damage to cartilage
- Muscle tear or strain
How To Avoid Injury
Start with a good warm-up to get the blood flowing, muscles moving, and everything primed for activity. From there, make sure you aren’t jumping load too quickly. Again, start with bodyweight movements, and make sure you can do 10-15 reps for multiple sets with good form before adding weight. You can then slowly progress the added weight as you get better with lifting.
Get individualized advice
Every person’s program, situation, and needs will be different, and that’s the beauty of speaking with a professional. Get in touch with Dr. Wilson at Kosak Chiropractic in Fairfield, CA today at (707) 426-1111 to connect for an appointment.