FLEXIBILITY-   Total Health Nutrition & Chiropractic Ctr: Dr. Frank Gomez

Meditation_Dr. Frank Gomez_Sayville_Chiropractor
Whole Body Health: Part II- Total Health Nutrition & Chiropractic Center: Dr. Frank Gomez
September 9, 2017
Total Health Nutrition & Chiropractic Center Dr. Frank Gomez, Chiropractic Physician
Aerobic Exercise: Total Health Nutrition & Chiropractic Center: Dr. Frank Gomez
September 10, 2017
Show all
Total Health Nutrition & Chiropractic Ctr Dr. Frank Gomez, Chiropractic Physician

Your exercise program should consist of 3 components: aerobic, strength training and flexibility.

Make It Permanent



Total Health Nutrition & Chiropractic Ctr

Dr. Frank Gomez, Chiropractic Physician

4844 Sunrise Highway, Sayville, NY  11782

631-991-3492 –   F – 631-563-1074




This month we will address the flexibility component in exercise. Your exercise program should consist of 3 components: aerobic, strength training and flexibility. Aerobic exercise consists of any exercise that challenges your cardiovascular system for a sustained period of time. This would include running, jogging, walking, biking, elliptical trainer, etc. Be sure to read our October 2008 Newsletter for more details on Aerobic Exercise.


One of the most over looked parts of a workout program is warm up and flexibility. A warm up that includes stretching should always be performed before your workout. Many people skip their warm up and stretching routine to head straight to their aerobic workout. Next time you think about skipping your warm up ask yourself, “do I take 3 minutes today or 3 months tomorrow?”.


Stretching is VERY important when it comes to injury prevention, balancing muscle groups, improving physical performance, reduction of muscle soreness, and improving posture. If you don’t take a few minutes today to warm up before exercise (aerobic or strength training), you may be taking 3 months to recover from a muscle strain that’s likely to happen! To warm up prior to exercise, do some fastpaced walking or light jogging for 5-10 minutes. Then, go to an area where you have room to stretch and follow the stretching routine in this newsletter. For a warm up, do 2- 3 sets of each exercise, holding the position for a count of 10 seconds. Do not bounce!


In order to improve your flexibility, you need to do an additional stretching routine to your normal warm up routine. One thing to be conscious of is to compare your flexibility bi-laterally. For example, does your left hamstring (the muscle in the back of your thigh) feel tighter than the other? This can be a sign of muscle imbalance which leads to increased injury, wear and tear and joint inflammation. This could come from structural imbalances in your body. Visiting your Chiropractor can help to correct these structural imbalances. Don’t ignore these warnings signs. It’s best

to correct these structural misalignments as soon as possible. A simple, pain free adjustment is all it takes!


Did you know your diet could hurt your flexibility? Dehydration, white sugar, pop, and caffeine all have links to making tendons, ligaments and muscle less flexible. Don’t cut your fat too low! You need good healthy fats from foods like olive oil, coconut oil, avocados and nuts and seeds to keep cells, joints, and skin lubricated.


Included in this newsletter is a good overall stretching routine that should be implemented at least 3 times per week. It should take you no more than 10-15 minutes to do this routine. The optimal time to do a stretching routine to increase flexibility is to take time after your workout when your muscles are already warm. If you don’t have

time after your workout, you may try doing a stretching routine in the evening after soaking in a hot bath.


All exercises should be held for 10 seconds and repeated at least 3 times.

If you have any back problems, please consult with your doctor before attempting these exercises.

Legs (performed in the following order) Hamstring (back of the thigh)

#1: on the floor, legs straight out in front, lower your nose to your knees, keep your back straight, do not bounce.

#2: on the floor, on your back, keeping the back flat, eyes focused upward, one leg bent with the foot on the floor and the other leg straight up, grasp the back of the leg that is in the air with both your hands, pull that thigh towards your chest keeping the leg straight as possible.


Gastrocnemius & Soleus (calf muscles)

standing, facing a wall, toes touching the wall, both palms against the wall, take the leg you want to stretch back several feet from the wall, press your heel to the floor, your other leg is flexed about halfway between your back leg and the wall. When you’re finished with this exercise, stay in the same position but lower your knee to the ground…this stretches the soleus portion of the calf muscle.


Quadriceps (front of the thigh)

on the floor or standing, grab the ankle or toe of one of your feet, pull your heel to your but keeping the front of both thighs parallel, back straight.


Adductors (groin muscle)

butterfly stretch: sitting up on the floor, back straight, shoulders down, soles of the feet together in front of you, knees bent to the sides, pull your heels towards you while relaxing your knees towards the floor…you can apply light pressure to your knees/thighs with your elbows to push your knees to the floor.



Hip / Gluteus Stretch

laying on your back, cross left foot over right knee, clasp hands behind right thigh and gently pull the leg in towards you, keeping the left knee pushed away from your body. You want to feel the stretch in your hip area. Switch Legs Hip Flexor Lunge Stretch On your knees, lunge forward with your right foot, gently press your hips forward until you feel a stretch in the front of the leg/hip. Keep you back straight. Switch legs.



Knees to Chest Lying on the floor, pull your knees into your chest and clasp your hands under your knees. Gently press your hips to the floor.


Arms & Chest

Triceps stretch (back of your arm) Bend the left elbow behind your head with the left hand trying to touch between your shoulder blades, use the right hand to gently pull the left elbow in further until you feel a stretch in the back of your arm. Switch sides and repeat. Chest and Biceps Stretch Individual chest stretch – stand next with one should next to a wall, take the arm that’s touching the wall and extend

back and parallel with the floor, twist your body away from the wall with a special emphasis on pushing your chest through the turn, so that you feel the stretch in your chest.


Don’t forget about our NEW Wellness and Science Based Nutritional Program. We get help get you healthier than you have been in 10 years through Metabolic testing, Diet Counselling and supplementation.


To introduce these services, we are extending you a 20% discount off your first nutrition consultation! Contact our office today to set up your appointment. 631-991-3492

Don’t wait, spaces are filling up quickly!

With all the cleverly marketed supplements, fad diets and conflicting nutrition information available today, it can get confusing. Our office uses diagnostic testing (like blood work) to formulate vitamin and nutrient recommendations specific to YOUR body’s needs. No more guessing!

These tests can also indicate if you’re progressing toward the development of a serious illnesses or disease. Are you already taking medications? Get to the root of the problem with our nutritional analysis and see your personal health transform.

Early detection and correction are key elements to living a healthy life. We look forward to serving your nutritional needs.


To Receive Daily Health Updates, go to www.DrFrankGomezBlog.com and sign up


We at Total Health Nutrition & Chiropractic Center realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future


The Sayville Chiropractic office that makes it convenient for you to get the care you want in today’s busy society! Our practice has a strong working relationship with many local allied health care professionals and primary care MD’s.


No Appointment Necessary, Walk-in Chiropractic Care:

New patients welcome. No Long Term Care Plans


Since Nutrition and Wellness are one of the most common questions presenting to the chiropractic physician these days, please ask for more information about this if you or a loved one is in need of a healthier life.  It’s one of most significant acts of kindness you can give to those you care about.


Since Nutrition and Wellness are one of the most common questions presenting to the chiropractic physician these days, please ask for more information about this if you or a loved one is in need of a healthier life.  It’s one of most significant acts of kindness you can give to those you care about.


Serving Long Island for over 30 years






Not ready yet…No Problem.


To Receive These “Daily Health Updates” Via E mail go to

http://www.DrFrankGomezBlog.com and sign up.


Thank you for your time in reading my article.
Please check out the links below for further reading on other health related material.






Do you get sick more than once a year?

A comprehensive blood analysis includes many markers which can determine how severe an illness may be, if there are problematic conditions developing and what exactly the body needs to fight off those infections.

Underlying causes of inflammation, infection, and environmental exposures can also be recognized with a complete metabolic analysis.

Dosages for supplements vary according to age, weight and severity of illness.

Getting tested lends objective guidance to developing a lifestyle program and supplement recommendations unique to each individual.

This information should not be substituted for medical or chiropractic advice. Any and all healthcare concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history.


#DrFrankGomez #SayvilleImmediateChiropractic #SuffolkChiropractor #LongIslandChiropractor #TotalHealthNutrition #NutritionChiropractic

Leave a Reply

Your email address will not be published. Required fields are marked *