May is rest and recovery month…let’s prepare for future health improvements now. By adding a daily walk especially after a meal, this can benefit those with tight muscles and joints, improve the immune system, elevate mood hormones, stimulate brain function, and it can have a positive effect on muscle mass and bone density.

As much as I promote regular exercise for optimal health, rest, recovery, and ‘chill’ time is as important as following a regular exercise routine. This isn’t a ‘pass’ to be sedentary.

Regular exercise has a healthy effect on the cardiovascular system, immune system, and brain health. But sometimes your weightlifting, Pilates, aerobics (cycling, running, etc.) and even yoga exercise is associated with an increase in chronic inflammation. I just want you to ask yourself, “Is there a risk you have been overtraining?”

Overtraining does have a negative effect on the health of the musculoskeletal (fascia, joints, tendons) and immune system by increasing proinflammatory cytokines, which play a role in different autoimmune conditions, including arthritis, Lupus, and Hashimoto’s Thyroiditis. In addition, overexercising can decrease secretory IgA, which serves as a form of protection, binding to antigens such as bacteria. Thus, low secretory IgA levels can make someone more susceptible to developing an infection, which can be a potential trigger to other issues.

I implore my patients to try my challenges to help protect their muscles for the future, reduce inflammation, and help control pain. In most cases, it’s fine to do some light resistance training, and walk fast. If you have not been doing this, now is the time to get started.

1) If you identify as someone who may be overtraining then for at least part of the month (2-3 weeks in a row) avoid engaging in high-intensity interval training, and h-e-a-v-y weight training; rest your muscles and joints, give your adrenals and your immune system a break. 

• If you are a person who is not even exercising yet, I want you to start to engage in continuous gentle aerobic activity (i.e., walking is still the ‘Mother’ of all exercise) daily. While walking, you should be able to hold a conversation while walking or other exercising.

2) Sleep: I want you to start getting to bed an hour earlier every night or sleeping an hour later in the morning.

3) Stretch: Most people with fascial issues (soft tissue) and tight joints avoid flexibility training like yoga or Tai Chi. This month start some gentle repetitive body weight movements, stretching, a beginners yoga class, or band work outs.

Schedule a session with Dr. Annie or myself to learn "Tucker's Top-Ten Stretches for Life." Call the office at (310) 444-9393.

Thermography

Through thermography, I can accurately assess skin temperature and blood flow patterns, providing invaluable insights.

Range of Motion Testing

Utilizing a combination of manual techniques and state-of-the-art equipment, I meticulously measure and analyze range of motion in various areas of the body.