How to: Prevent Muscle Spasms!
Prevention is always better than a cure! This applies even more when we refer to spasms! I tend to have spasms often. Usually, this is due to bad posture during the day or night when I sleep. (My mother says it’s because I sleep totally twisted!) However, this is not the only factor. It also happens after an intense exercise or workout. No one wants painful muscle spasms. It takes days to go away with unpleasant side effects like dizziness, headaches and even nausea.
Muscle spasm is a persistent and involuntary muscle action due to poorly performed movements. It can also be the result of muscle effort when you are not prepared for it! When we know how spasms are caused, we can take appropriate measures to prevent them. One of the measures we can take is to avoid a sedentary lifestyle. Exercise helps us to make our muscles stronger.
When we exercise, we need to take progressive and gradual steps. This applies to the length of exercise and the intensity of the workout. Start slowly and increase your output little by little.
Lack of flexibility can result in spasms. Exercises like Yoga and Pilates are very good to improve flexibility and muscle elasticity.
If the problem occurs when you get up in the morning, try to determine if you are sleeping correctly. Sometimes, if you are hot or cold at night, you may adopt a wrong posture. The same happens when the pillow you sleep on is not the right one for you!
At work during the day, if you sit all day, try to move around and stretch for a few minutes every hour. Pay attention to your posture in the chair you sit in! This same process applies when you watch TV in your favorite chair. Many times we don’t even realize how badly we are seated and may feel the effects on the next day.
Avoid repetitive movements and gestures. If the muscle spasm is the result of a sustained contraction, constant repetition will lead to more frequent episodes.
As noted previously, Yoga and Pilates help to improve flexibility. For this reason, I will give you some basic exercises to help improve the situation, avoid new spasms and strengthen your spine.
In basal position (Face up), lift one leg 90 degrees while the other is relaxed on the floor. If this takes too much effort, you can flex the leg on the floor. Keep the leg high for approximately 30 seconds and relax. Repeat with the other leg. Then cross the leg to the opposite side and hold for 30 seconds. Repeat with the other leg. At all times, keep your arms open to the side of your body.
In the same position, with your leg high, do 5 small circles towards the right and then toward the left. Repeat with the other leg. Then open your legs halfway and draw them together (Like the scissors movement!). Repeat 6 times and then open your legs completely doing the same exercise.
To stretch your spine and cervical zone well, do the following exercises: Sit on the floor with your legs stretched out. Then bring your arms forward as far as you can extend them. Lower your chin to touch your chest. Keep this posture for at least 5 seconds and then return to your initial position. Repeat approximately 5 times.
Stand and open your arms well. Stick out your chest and pull your shoulder blades together. Then, draw your arms around you like a big bear hug and lower your chin. Repeat approximately 5 times.
Another exercise that can help you is sitting in meditation mode. Carry your body forward as much as possible and touch the floor with your hands. Then repeat on each side.
Finally (face up), flex your legs and pull them to your chest. Hold for ten seconds and return to initial position. Do a series of 3 with 10 repetitions each.
I hope you find these tips useful! Massages are also great to help you avoid this type of spasms. And if you need pain relief, it is always a great idea to visit a good chiropractor for the best advice!
Best wishes to you!