muscles

Use your muscles!

Use your muscles!

Today’s hack goes to fixing joint locking when in a quadruped position, which will help your plank and you’ll finally see that arm muscle definition you were looking for!

Something quite extraordinary happens when you start to use your muscles, that is, that you start acquiring better load distribution and in this case 👉 a better joint alignment through wrist, elbow and shoulder.

Raise your hand, if you like to hang out on all fours while “sitting on your joints” rather than using your incredibly clever muscle co-contraction system? I used to! 👏

On the left, we can almost surely predict wrist, elbow and shoulder pain. On the right, you can clearly see the muscle engagement of the triceps and biceps. The pecs and serratus anterior are also working to lift that shoulder and upper body weight off the elbow and wrist!

Let’s be more like the photo on the right and you’ll see that planking won’t seem as hard anymore and your wrists, elbows and shoulders will be thanking you! 🙏 friendly reminder as therapists!

If you need assistance with using proper muscle activation and engagement instead of using your joints contact us today or book an appointment by clicking here.

muscles

 

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thoracic outlet syndrome

Delayed onset muscle soreness

Delayed onset muscle soreness also known as (DOMS)

Delayed onset muscle soreness (DOMS) is something everyone reading this has probably experienced. Some feel their heaviest DOMS 24 hours after a workout, whereas others know they pay the most for their leg days 2 days later.

Both are normal responses to exercise. Today we break down what that muscle soreness you feel is and isn’t from.

What is DOMS?

DOMS is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as “muscular mechanical hyperalgesia.”

There are other working theories behind DOMS that attempt to explain the mechanism at a cellular level. Most deal with the presence of histamines, inflammation, prostaglandins, and other cellular markers of pain.

What causes DOMS?

Although the mechanism is not completely understood, the pain is thought to be a result of contractile tissue microtrauma- mechanical damage to the muscle on a very small scale. DOMS is increased with eccentric exercise, as this is thought to create more microtrauma to the muscle.

On the contrary, DOMS can be controlled by emphasizing concentric-only exercise for applications like training for in-season athletes.

What doesn’t cause DOMS?

It’s not Lactic Acid. Lactic Acid is a byproduct of cellular metabolism and it typically clears within 1 hour of exercise. The best work out does not cause the most DOMS either. DOMS is a result of exposure to new movement and new range of motion. It decreases with repeated efforts of the same workout: This specific adaptation to imposed demands is the cornerstone of a sound training program.

How do I help DOMS?

There are many anecdotal and bioscience ways to combat or reduce DOMS, including temperature manipulation, stretching, myofascial work, myotherapy etc.

The best researched method to improve DOMS is simple light cardio. If your legs are toast after a workout, don’t let that stop you from exercising again.

Need assistance suffering from delayed onset muscle soreness, book a myotherapy or remedial massage treatment today!