Athletic Stretching Exercises
Weight training does not reduce flexibility inactivity reduces flexibility. If you perform weight training exercises through the full range of motion, this will actually increase your flexibility (although not to the same degree as specific stretching exercises). Some particularly massive bodybuilders lose range of motion, but that's mostly due to their sheer bulk. However, there are also many male bodybuilders with massive muscles, weighing 250 pounds or more who can do full splits (you often see this at bodybuilding competitions as part of the posing routines). So much for the muscle bound theory.
A regular stretching program is important to maintain optimal length of muscles and other soft tissue structures (e.g., tendons, fascia, and connective tissue). If you have tightness in any areas, you increase your risk of injury or possible contractures secondary to abnormal shortening of the muscles or other soft tissue structures. Ultimately, such tightness reduces mobility, because of the decrease in range of motion, and makes you more prone to sprains and strains. Finally, a stretching program reduces muscle tension and increases relaxation. Stretching is best performed slowly and statically. Slow, static stretching stretching that does not include bouncing prevents the stretch reflex from being activated. Any time muscles are stretched too far (or too quickly), a nerve signal is sent to the muscle to contract. Therefore, if you stretch too far, either by bouncing or overstretching, Stretching should be relaxing and feel comfortable. To promote good muscle length, you should hold...
Flexibility is defined as the ability of ajoint (or joints) to move through a complete range of motion (ROM) and plays an important role in the ability to perform activities of daily living.18 The performance of regular stretching exercises specific to eachjoint is required to maintain or improve flexibility.18 This may improve joint ROM and function, and enhance muscular performance resulting in improved functional abilities.20 Furthermore, regular flexibility training may play a role in reducing the incidence of, and treating, musculoskeletal injuries.20 Finally, it is important to structure each individual exercise session to include a warm-up, the exercise bout, and a cool-down.18 The warm-up should consist of a general component of light aerobic exercise to gradual increase heart rate and body temperature, followed by a specific component of stretching for all muscle groups to be used during the exercise session. The warm-up may serve to reduce the risk of injury and enhance...
If the muscles are fatigued or injured, as with overtraining, the muscles become shortened to resist physical stretching, the coordination between intra-fusal and extrafusal fibers disintegrates, and central commands cannot be executed. If the fatigued or injured muscles are forced to work, worse injury results.
Muscle soreness is one of the many common symptoms that can be successfully treated by dry needling, even when the usual physical procedures such as massage, stretching exercises, or manipulation have had no effect. A sore muscle becomes inflamed, shortened, and weak, and this can lead to tendinitis, avulsion of muscular attachment, or abnormal bone growth. Early treatment by needling, especially right after exercise, is necessary and very effective for preventing the injury of muscle and soft tissues.
Botox can be used to relieve spasticity. However, only neurologists or specialists in physical rehabilitation who are familiar with the special problems that MS patients may encounter should use Botox. Generally, the use of this drug is reserved for patients who have severe spasticity with early contractures in a single muscle group, such as the gastrocnemius, and have failed management with stretching and the drugs previously discussed. Botox is not a panacea for the management of spasticity.
When feeling too tired or fatigued to perform your regular exercise routine in a standing position, try a few different variations of chair exercises. Numerous chair exercise videos on the market can be used by individuals with varying levels of movement. Several exercise videos allow you to work out in a wheelchair or regular chair. Many of these videos have been adapted for individuals at various levels of fitness. Visit the NCPAD website to access two videoclip series Quick Seated Stretching Exercises and Strengthening Exercises.
In the case of the back, the escalating tension of the soft tissues gradually brings the upper vertebra to a halt, by which time the facet interfaces are firmly locked against each other and the ligamentum flavum and the facet capsule are tense at full stretch. It is a marvellously ingenious system with both bone and soft tissue complementing the workings of each other.
Rhythmic traction is manually applied traction performed to a point or area with some release and repeated several times. When applied to a point, the operator attempts to block adjacent joints from movement, and then using a suitable grip, tries to separate the target joint surfaces with the traction. When applied to an area, a comfortable grip is gained, and then the traction is applied until the area is felt to be affected. The amplitude is an important element as the traction must reach the target tissue or area. Rhythmic traction of this sort is usually applied from a point of some stretch to a further point rather than from no stretch to full stretch. The tissues are only partly released from the stretch before
The American Heart Association and the American College of Sports Medicine have both issued formal exercise guidelines that include advice on when tests (such as a cardiac stress test) should be administered to a person before he or she begins an exercise program. These guidelines are generally focused on individuals over 40 years of age, and although they are useful, they are not meant for people who are undergoing or have recently finished treatment for cancer. The guidelines do not take into account the reasons cardiovascular exercise might need to be limited in someone who has undergone treatment for cancer. For example, a person with cancer might be anemic, so that the body has a reduced ability to deliver oxygen to the muscles. Or the person might have developed one of the unusual heart side effects from a chemotherapy drug such as Adriamycin. It is because of such possibilities that I advise all cancer survivors to talk with their doctors prior to starting an exercise program...
Postural instability is created by a pattern of weakness, muscular tightness, and standing alignment changes that diminish the patient's ability to control their center of gravity during transfers and gait. A common presentation is that of a stooped forward posture of the upper body with tight anterior chest wall musculature and a crouched lower body posture. A series of stretching exercises designed to diminish kyphosis of the thoracic spine and increase flexibility in the pectoralis major and minor muscles can lead to improved upper body posture and upper limb function. In the lower aspect of the body, strengthening of the lumbar paraspinal musculature and stretching of the hamstring and hip flexor muscles can be used to improve posture. It is important not only to stretch the key muscles in patients with poor posture, but to also strengthen the appropriate muscles to achieve good biomechanical alignment. To improve muscle length, therapists use several techniques, including heat...
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