CONTRACTURES AND MUSCLE TEARS: SIMPLE AND QUICK EXERCISES TO PREVENT AND TREAT THEM - IN SHAPE

Contractures and muscle tears: simple and quick exercises to avoid and deal with them

Muscle or skeletal problems are not necessarily caused by traumas or strains, often the onset of these annoying pains simply derives from wrong postures or bad habits that we adopt in our daily life. In fact, if prolonged, these incorrect behaviors can cause quite a few pain, also contributing to altering the curvature of the vertebrae at the cervical or lumbar level. It is for this reason that it is considered essential to correct postures and wrong habits and adopt the right attitudes to avoid tears and contractures that could cause annoying problems in the long run.

A valid method for dealing with this type of problem is thermotherapy, which uses heat for therapeutic purposes, helping to reduce joint stiffness or muscle spasm. An example of technology applied to heat therapy are self-heating patches or bands that act directly on the part affected by the pain, providing relief and muscle relaxation.

However, there are a series of tips to follow to avoid tension and contractures, thus trying not to get into situations that are difficult to manage. Here are some useful exercises that can be done comfortably in different everyday situations, even at the desk, to promote muscle relaxation and avoid neck or back pain.

Lateral inclinations of the neck

Here is an exercise to practice several times a day if you are forced to sit for a long time, in front of a computer. Sitting at the desk, with your back straight and your legs bent, perpendicular to the shoulders, perform a slow and gradual lateral inclination of the neck, first on one side and then on the other. Help yourself with your hand and stay in that position for about 4- 5 seconds This will help you to loosen your cervical muscles - strained by stress, tension and bad posture - and to relax your spine.

Simple stretching exercises

Every now and then, when you feel it necessary, practice some simple stretching exercises. Still sitting, stretch your arms, legs, neck and torso. Take a few seconds for each exercise.

For the neck, slightly tilt your head back and forth and side to side, then look left and right. You can repeat this a few times, at your discretion and according to your needs, but remember to do it slowly. , take your time. To try to relax the muscles of the shoulders and back - a situation certainly made complicated by the hunched position that is usually assumed at the desk - you should get used to turning your shoulders forward and then backwards from time to time. in both directions, and in a short time you will feel less contracted and more relaxed.

Also, again to facilitate a relaxation of the back muscles, spread your arms and bring your shoulders back: in this way the lengthening takes place in the opposite direction to the bending and you should feel an immediate sense of relief. You can repeat the exercise as many times as you like.

Get up from your desk at least every half "hour and walk a little"

Then remember to get up every half hour from your station, an exercise useful for both body and mind. It is a fundamental habit, often neglected, which helps not only muscle relaxation but also blood circulation. The ideal would be to go out into the open air and take the stairs, so as not to strain the eyes excessively, avoid the onset of headaches and do some movement, thus preventing fatigue and tension in the legs and lower back.

Rotate your wrists and ankles clockwise and counterclockwise

As for the legs, as we said, the best solution to avoid muscle fatigue is to get up from the desk and walk for a few seconds, thus relaxing the muscles and promoting better circulation. Once back seated, rotate your ankles clockwise and counterclockwise, and repeat the exercise at least three times.

Do the same with your wrists: rotate your wrists in one direction and the other every hour, repeating the exercise at least 5 times. This will prevent carpal tunnel syndrome, which is particularly prone to those who constantly write on a keyboard using the mouse.