Spine-Safe Boot Camp: Strength, Coordination, and Rehabilitation

We get asked frequently about the format of our Spine-Safe Boot Camp, so here it is:

• Gentle warm up
• 15 minutes upper or lower body
• 15 minutes core
• 15 minutes stretching

Then the next question is, "How do you get a good workout in 15 minutes?"

Easy. Closed-chain exercise.

Exercises can be categorized as open-chain or closed-chain. Open-chained exercises are things like bench presses or leg extensions, where your body is stationary and your hands/legs perform the movement. These exercises allow you to target specific muscle groups, but they also place an increased stress on specific joints.

Closed-chain exercises are the opposite, where your hands/feet are anchored and your body performs the movement, as in squats or pushups. There are many benefits to performing closed-chain exercises.

1. Many muscles strengthened at the same time
2. Force is distributed over many joints
3. Movements improve coordination between multiple muscle groups

Closed-chain exercise tends to be more intense, so beginners will shy away and spend all their time doing "safe" open-chain exercises on machines, which are less effective and take more time. There are ways to be safe with closed-chain exercises, which will increase your strength and coordination without using expensive gym equipment. Let us show you how!

Every Sunday, we have our Spine-Safe Boot Camp here at the office to instruct you on how you can perform these incredibly effective exercises safely.

• Cost: $20 for one or two people, so bring a workout buddy!
• Where: Here at Monta Vista Family Chiropractic
• When: Sundays at 1:00 PM
• What to bring: Water bottle, workout mat, towel, good spirits

Availability is limited to ensure personal attention, so call our office at 408-255-2592 to reserve your spot today!