The spine specialist explains how practicing simple activities at home can help improve muscle shortening
Have you ever felt muscle stiffness or noticed that your movements weren’t as smooth as before? These are some signs that could indicate that you have muscle shortening.
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Muscle shortening is, according to the physiotherapist Bernardo Sampaioa common problem, which occurs when our muscles become shorter and tighter than normal.
The professional, who is also the clinical director of the ITC Vertebral and the Trata Institute, Guarulhos unit, São Paulo, explains that it can be caused by several factors, such as a sedentary lifestyle, inappropriate postures, lack of stretching and even the the stress of the day.
“Muscle shortening can lead to pain and limited movement, directly affecting our quality of life. It is essential to take preventive and corrective action, to avoid more serious complications in the future. However, there are effective ways to treat and prevent it future hardships’, he stresses.
To combat this problem there are some simple exercises that can be done at home. Check it out below!
Muscle shortening exercises
calf stretch
- Standing up, place one foot in front of the other;
- Keep the back leg straight and the front leg slightly bent;
- Lean the body forward, leaning against a wall or some piece of furniture, keeping the heel on the ground;
- Feel the stretch in the back of the leg;
- Repeat on the other side.
hip flexion
- Lie on your back with your legs extended;
- Bend one leg bringing the knee towards the chest;
- Hold the position for a few seconds;
- Return to starting position and repeat with the other leg.
Shoulder and chest stretch
- Stand with your feet shoulder-width apart;
- Interlace your hands behind your back, extending your arms;
- Gently raise straight arms until you feel your chest stretch;
- Hold for a few seconds and release.
hamstring stretch
- 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 smoothly, within your limits.
“Consistency is key. Practicing daily stretching helps relax muscles, improve blood circulation and increase flexibility over time», concludes Sampaio.
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.
