The expert explains how stretching helps to avoid this type of problem
Have you ever felt muscle stiffness or noticed that your movements aren’t as free as they once were? This could be a sign that you are dealing with muscle shortening. Many people don’t know it, but this condition can be treated with some simple exercises done at home or with the help of a physical therapy professional.
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Muscle shortening is a common problem that occurs when our muscles become shorter and tighter than normal. It can be caused by several factors, such as sedentary lifestyle, poor posture, lack of stretch and also the stress of everyday life. However, there are effective ways to treat it and prevent future discomfort.
According to Bernardo Sampaio, physiotherapist and clinical director of the Spine Treatment Institute (ITC) and Treat Institute, unit of Guarulhos, “muscle shortening can lead to pain and limitation of movement, directly affecting our quality of life. It is essential to act in preventive and corrective way, to avoid more serious complications in the future.”
To combat this problem, there are a few simple and powerful exercises which can be done at home. Check out some of them below!
1. Calf stretch
- Standing up, put one foot in front of the other.
- Keep the back leg straight and the front leg straight slightly flexed.
- Bend your body forward, leaning against a wall or piece of furniture, keeping your heels on the floor.
- Feel the stretch in the back of the leg.
- Repeat on the other side.
2. Hip flexion
- Lie on your back with your legs extended.
- Bend one leg, carrying the knee towards the chest.
- Hold the position for a few seconds.
- Return to starting position and repeat with the other leg.
3. Shoulder and chest stretch
- Stand straight, feet shoulder-width apart.
- Clasp your hands behind your back, stretching out your arms.
- Gently raise straight arms until you feel your chest stretch.
- Hold for a few seconds and release.
4. Hamstring stretch (group of muscles located at the back of the thigh)
- Sit on the floor with your legs extended in front of you.
- Tilt your torso forward, trying to touch your feet with your hands.
- Hold the position for a few seconds and return to the starting position.
Remember to perform each exercise gently, respecting your limits. “Consistency is key. Practicing daily stretching helps to relax muscles, improve blood circulation and increase flexibility over time”, concludes physiotherapist Bernardo Sampaio.
By Alice Veloso
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
