CONTRACTIONS:
What are
. This is the involuntary contraction of a muscle.
Its features are:
occur spontaneously and unconsciously.
The contraction is permanent. The muscle does not relax and is contracted.
Unlike voluntary contraction of the muscle is painful. In general this is not a serious injury, but is downright annoying, and when it occurs prevents train for several days.
symptoms.
Besides persistent pain in the muscle, the touch is hard and tense note. The pain is not severe, but is constant. Sometimes the change of position is quiet a little, but never disappears. Depending on the particular muscle where it occurs, can be difficult to move naturally.
what causes them.
general, muscle overuse or depletion by strenuous exercise without adequate recovery time (eg, training several hours daily and intensively, the muscles do not have time to recover from the effort, and any overload causes contracture). The place where you suffer more frequently is in the muscles of the back. It is rare (though not impossible) are given elsewhere.
What to do when it happens: First auxílios.Son
simple. The main objective is to relax the muscle:
Warming the affected muscle. If there is no heat source, another person (or yourself, if you are able to reach the affected muscle) can apply heat vigorously rubbing his hands and then lightly pressing the palms on the muscle. Stretching
smooth, without straining or bouncing.
Massage the injured muscle region. Can be "dry" with care, but the ideal is to have in the medicine cabinet for some oil massage, or even a soothing ointment (an extra help).
Prevention: How to keep our mind.
sobreesforzarse No: respect the required rest period between two training sessions.
Avoid sudden increases in exercise intensity requiring muscle power. No nonsense if you lift weights. Heat
properly before training.
If chronic contractures occur, it indicates that after suffering one, not made a sufficient period of rehabilitation. In principle it should not be lifting weights several days after suffering a contracture.
is very convenient, especially if they occur in the back, go to the query of a masseur for a few sessions. Later, continue receiving (or giving oneself) massage regularly. This will prevent relapses
For a good performance of the contracture is advisable to make an exercise routine I've outlined below:
Objectives: These are specific exercises to strengthen the musculature of the cervical spine and neck as well as win in joint mobility and muscle elasticity.
Who should make: It is suitable for people who frequently suffer from neck pain, stress and suffering from frequent headaches as a result of muscle contractions that form in these areas. They are also useful as a measure preventive to avoid discomfort later in sedentary subjects. When
them?: Preferably first thing in the morning as a precautionary measure against the efforts made during the day, it got its start carrying out the heating mechanism of the musculoskeletal system.
How many times do I have to repeat?: Do 8 to 10 times each exercise, taking care to develop slowly and without pain or dizziness.
Are there any contraindications for failing to make?: If there are some, for example, in the presence of cervical disk herniation diagnosed, frequent dizziness or feelings of instability.
Should I make them without consulting a doctor?: I advise that before performing this exercise routine check with your doctor to approve them, as sometimes in the presence of joint injuries, are not recommended.
BENDING EXERCISES - EXTENSION OF NECK: raising the chin and lower it slowly, staring over the entire route in a fixed point in front of us.
NECK ROTATION: Move the chin to the sides, alternating both, staring over the entire route in a fixed point in front of us. FLEX
LATERAL NECK: bringing the ear to shoulder the corresponding side, staring over the entire route in a fixed point in front of us.
neck extension: extending the neck back, lifting her chin so the head touches a wall (for example), holding a mild strain of 3 to 4 seconds.
FLEX NECK: neck flexed forward, lowering his chin, so the approach the chest within our means (for example), holding a mild strain of 3 to 4 seconds.
raise and lower the two men do it slowly and follow the movement with inspiration (Get the air through the nose) to raise them, and expiration (breathing out through your mouth) when descending.
resistance exercise: place the palm on the forehead, by force with the head towards the hand and vice versa, so that there is no displacement. Maintain it 3 or 4 seconds. Ditto with his hand on the neck.
Stretching: put your hand above his head, trying to get as far as possible to the opposite side, take the head and take it to the shoulder for the hand that carried the force, hold the stretch for 3 to 4 seconds (work both sides).
should also consult a specialist every 15 or 30 days for a massage of contraction, the muscles that prevents hardening of producing painful grip as well as prevents the hardened muscle to shorten and pull the misplaced vertebrae and pulling them out of place. Exercises
pictures:
2 times 5 seconds each
Standing or sitting, with legs slightly apart, arms stretched alternately trying to extend a hand more than the another.
Trapeze 20 seconds
Standing or seated, with hands clasped behind his head above the neck. Pull the head to take down, without moving the trunk, until the chin touches your chest.
deltoid and trapezius
15 seconds
Standing or sitting, cross one wrist over the other clasping hands. stretch and extend your arms until your hands are above his head and back.
Deltoid
15 seconds.
clasped his hands, with palms forward, arms stretched forward.
Trapeze 5 seconds.
Standing or sitting, place one hand on the forehead and gently bring the head back slightly. gently pull your head back as much as possible, without moving the trunk.
Lumbar paravertebral
5 seconds.
Raise your arms and hands up and stand on tiptoe.
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