��art ���E� Do these stretches be�ore �ou e�ercise �or more gain and less �ain WRITTEN BY ��ND� S���E��� �AND�ER PHOTOS COURTESY OF �RA�� �AN����������NE��� RE�A� �SP�NE
Now that the weather ’ s warm and COVID restrictions are lifting , weall want to run outside and leap into sports activities . But when the impulse hits , we ’ llbedoing our bodies afavor if we hold off just alittle longer �say , five minutes , which is how long ittakes to do some quick but important stretches first .
Evan Chait , aphysical therapist and CEO and co-founder of �inetic �ehab and Spine in Bergen County , recommends aseries of movements designed to align the midlines of the body , or “ the three S ’ s ,” he says . These are the sphenoid , the bone inside the face where the sinuses and eye sockets meet up� the sternum , the bone located at the middle of the chest� and the sacrum , the shield-shaped bony structure connected to the pelvis .
“ You want to have these aligned as much as possible ,” he says . “ When you have asymmetries is when people get hurt .” Chait recommends pausing to breathe through the nose , then checking in with the different parts of the body using moves that detect weaknesses .“ �otating or lifting
one side of the body activates the brain in such a way that it improves the motion on the opposite side ,” he says . “ You exercise the stronger side with 10 repetitions to strengthen the weaker side . It ’ s a neurological issue , and it ’ s counter-intuitive , the opposite of what we ’ re trained to think .” When done correctly , he says , the exercises take about five minutes , “ so you can spend more time playing .” �e demonstrates his pre-exercise regimen here .