To prevent Muscle Contraction, it is best to perform proper stretching and warm-up before and after exercise.
Muscle contractions defined as a sustained and involuntary contraction of the muscle. It is something very common that has happened to all of us. It manifests as intense pain in a specific area that also prevents moving the muscle properly.
Muscle contraction usually affect the back but, in reality, it can occur in almost any part of the body. Although it is usually associated with exercise, it does not only affect active people. In fact, they tend to appear in sedentary people or those who exercise spontaneously.
As we have mentioned, contraction are annoying and problematic. Therefore, in this article, we explain how to prevent muscle contraction.
What Is Muscle Contraction?
As we have said, muscle contraction is a persistent and involuntary contraction of a muscle. They are usually due to poorly performed exercises. They can also be caused by a strong effort without the muscle being prepared for it.
Another cause may be to maintain an incorrect posture for a long time. They are also associated with people with little elasticity or flexibility.
Muscle contractions, in the same way, can appear due to tension and stress. Today, they frequently affect the neck and trapeziums area. This is due to stress as well as the postures we adopt with the computer or television.
The pain produced by muscle contractions is due to the fact that the blood can not flow normally. Areas of inflammation are produced and waste substances accumulate. This pain also occurs when the muscle fibers fail to relax after exercise.
How Can We Prevent Muscle Contraction?
Muscle contractions are due to several easily avoidable causes. Therefore, we give you a few tips to prevent them:
Do Stretching And Warm-up Exercises
In this way, you can avoid overexertion in the muscle fibers. It is advisable to do it before and after the exercise.
Perform Exercise On A Regular Basis
If you exercise moderately daily and, in addition, you increase the intensity progressively, you will avoid muscular contraction. You can start walking short distances and then increase the time and speed of the march. You can also start with lightweight exercises if you want to exercise strength.
Maintain A Correct Posture
As we have already mentioned, a large part of the muscular contractures currently occurs due to poor postures. We spend a lot of time in front of the computer or television without paying attention to our position. Therefore, it is advisable to be aware of and correct the position.
If you work in an office or spend a lot of time in the same position, the ideal is to take small breaks. Get up, walk or move a little. Thus, you will relieve the tension accumulated in the muscles.
Reduces Stress Levels
Today, we are subjected to a frantic routine that fills our lives with stress and anxiety. This stress can be translated into continuous muscular tension. Therefore, it is necessary that you try to reduce or alleviate it. Try to take on life in another way.
You can also do yoga. In addition to helping you manage anxiety, it will be perfect for your muscles. Yoga increases flexibility and body relaxation. It is one of the most effective exercises to prevent muscle contraction.
In the same way, you can try practicing relaxation methods. For example, try mindfulness exercises, aromatherapy or meditation. They will help you reduce that anxiety and be better with yourself and the environment.
Try to avoid sudden changes in temperature. If it’s cold, try to go warm enough. It is also very important that you know the correct technique of the exercises you perform. Doing an exercise improperly can injure the muscle and cause muscle contractions.
The best thing to avoid muscle contraction is to perform moderate exercise daily. You must increase the intensity progressively. It is also important that you control the technique of the exercise. Do not forget to warm up and stretch, before and after the activity.
If despite all the advice you still suffer muscle contractions, do not hesitate to go to a physiotherapist to help you solve the problem.