WWhen most of us exercise, we focus on building strength and achieving other performance goals, such as running faster or increasing our flexibility. But these short-term goals should only be part of the equation. A holistic approach to fitness also includes caring for our foundation – our muscles and joints – protecting our bodies for the future.
The idea for the future protection of the body was created by Vinh Pham, DPT, founder of Myodetox, and “simply means taking care of your body to avoid problems in the future,” he explains. Think about how you brush your teeth daily, protecting them for the future, to maintain and improve your oral health — you need to do the same for your muscles with a regular exercise routine, says Dr. Pham.
“Do you want to avoid the cavities and have a wonderful smile?” Brush and brush your teeth daily. Do you want to avoid muscle aches, neck and waist pain and be able to exercise effectively? “Spend 10 to 20 minutes a day doing a muscle hygiene routine,” says Dr. Pham.
One of the great and sometimes challenging things about wellness is that the choices are endless (sometimes too many). But investing in your well-being and future muscle protection by incorporating dynamic stretching and mobility exercises into your current routine takes no more than 10 to 20 minutes.
The benefits of your body’s future protection
Of course, taking care of your health, whether it is your mental health or your physical health, means that you will improve your well-being. In the short term, taking care of your muscles and joints will help you move better and more efficiently on a daily basis, reducing the risk of injury and pain. In the long run, you will protect your muscles and joints from unnecessary wear and tear, helping to prevent permanent damage, explains Dr. Pham.
Future protection of your body will also help you improve your body awareness, ensuring that you perform daily movements correctly and avoid bad habits (such as bending over or releasing your core), which will also help prevent injuries and pain.
How to protect your body in the future
You do not need fancy equipment or training equipment to start future protection of your body. To reap the benefits, Dr. Pham recommends implementing a daily routine to deal with the effects of a more sedentary life than in the past.
“Just five to 10 minutes a day can make a huge difference in how well you walk, run and get to the yoga studio or the gym,” says Dr. Recommend that you focus on the following exercises:
- The strengthening of the neck moves like controlled circles on the head and pressures on the chin
- Rotations in the middle of the back such as lateral turns of the spine
- Joint movements — such as weight lifting and buttock bridges — for the back chain (waist, buttocks, and thighs)
- Dynamic hip flexor stretches like kneeling ruffles
In addition to performing these exercises, Dr. Fam emphasizes the importance of working with qualified health care providers to help guide and guide you through a personalized exercise routine.
“In general, working with these types of full body movements and having the right team of health professionals can protect you from the negative effects of sitting for long hours and the overall tension you accumulate from daily exercises such as walking, running and training. of power. “
The goal of Dr. Pham is simple: He wants his daily movement routines to be as universal as brushing your teeth. Are you ready to start with your own treatment plan for the future? Follow this 11-minute mobility routine:
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