6 exercises to free yourself from spasms - Green Health Tips - Health & Fitness News 6 exercises to free yourself from spasms | Green Health Tips - Health & Fitness News

6 exercises to free yourself from spasms

Muscle spasms, commonly known as cramps, originate when a muscle (any of the body) contracts , producing intense pain. The most common is ...

Muscle spasms, commonly known as cramps, originate when a muscle (any of the body) contracts , producing intense pain.

The most common is that they present in the muscles of the legs and the back.

Most of the time the cramps originate due to some injury in the muscle. These may appear as:

  • Do some kind of physical activity while being dehydrated.
  • Have low levels of potassium or calcium.

There are also other types of spasms that originate when some nerve connected to the muscle is irritated. This is the case of herniated discs.

 

What to do when I have a spasm?

A cramp or spasm is recognized by the “knot” sensation that occurs in the affected muscle accompanied by pain, which can be very intense.

In most cases the spasms are not very serious, so they  can be treated at home .

In case of presenting a cramp this is what you must do.

Stop immediately

6 exercises to free yourself from spasms

It is of the utmost importance that, as soon as you begin to feel the spasm,  stop any activity that you are doing .

Although they may occur in a routine activity, the first thing is to deal with this.

  • They do not usually last long, however, they can become really annoying.
  • When this happens, proceed to massage the area affected by the cramp to help the muscle relax again and increase circulation.

Rest well

This is fundamentally important for spasms that occur in the back.

  • After this the muscles are tense and in some cases the rest is necessary for them to relax again.
  • Try to force your muscle as little as possible and do stretching very carefully.

Apply cold and heat

6 exercises to free yourself from spasms

This combination of heat and cold is very effective to calm muscle spasms . Heat is used to relax muscles , while cold is used to soothe pain or swelling .

  • You can use a thermal blanket, an ice cube, a packet of frozen vegetables, directly ice or water bottles with cold or hot water.
  • Immediately after a spasm begins, place something cold in the area for about 30 minutes every 3 hours.
  • Hold the cold on the cramp to cease and if not, apply heat for 30 minutes.

Exercises to relieve spasms

As we mentioned before, the most common cramps occur in the legs or back.

Today we bring you 6 exercises that will help you once and for all to get rid of the odious spasms.

1. Spasms in the calves

6 exercises to free yourself from spasms

  • Stand in front of a wall and take some distance.
  • Rest your forearms on the wall and stay well with your knees and back straight .
  • Do not take off the heels of the floor and hold the position for a few minutes for the muscle to stretch.

2. Spasms in the feet

  • Sit down and flex your toes where you have the spasm.
  • With the help of his hands he raises his fingers so that they stretch.
  • Do it as far as you can, without forcing the movement so as not to hurt you .

3. Hamstring spasm (back of thigh)

6 exercises to free yourself from spasms

  • Lie down on the bed or on the floor and extend both legs in front of you.
  • Join your feet or bend them.
  • Without arching your back you begin to flex it forward until your chest touches the legs.
  • Stop when you feel the muscle stretched, or when you begin to feel pain or discomfort.

4. Spasms in the thigh

  • Hang on to a wall.
  • Clamp your ankle and then pull your foot back.
  • Try to touch the buttocks with the foot (although if it does not arrive, there is no problem).
  • Stop when you feel the stretch on the back of the thigh.

5. Spasms in the hand

6 exercises to free yourself from spasms

  • Put your hand on a wall.
  • Push against the wall with your fingers down.

6. Spasms in the back

  • Raise your arms over your head.
  • Repeat this about 10 or 15 times.
  • Hold for 10 seconds.
  • Repeat this same session about 4 times a day to help your back muscles to stretch and maintain their flexibility.

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