EXERCISES CAN HELP IN MANAGING MUSCLE SPASM
Exercises can help manage muscle spasms. Muscle spasms are involuntary contractions of a muscle that can cause pain and discomfort. While the exact cause of muscle spasms can vary, they are often the result of overuse, dehydration, or muscle strain.
Exercise, particularly stretching and strengthening exercises, can help to prevent muscle spasms and alleviate their symptoms. Stretching can help to improve flexibility and reduce tension in the muscles, which can reduce the likelihood of muscle spasms. Strength training can also help to build and maintain muscle strength, which can help to prevent muscle strain and spasms.
1.Quadriceps Stretching
Stand up straight, close to a wall or supportive surface.
Bend your knee on the affected leg, taking your heel towards your buttock.
Hold onto the top of your foot with your hand, and gently pull your heel closer in towards your buttock, until you feel a stretch in the front of your thigh.
Ensure you keep your knees together.
Hold this position.
2.Calf Self-myofascial Release With Ball
Sit on the floor with one leg bent and a ball placed under the calf of your straight leg.
Lift your buttocks and support yourself with straight arms.
Start rolling the ball back and forth along the calf muscles.
3.Hamstring Stretch, Standing Foot On Chair
Place the foot of your affected leg onto a chair or step.
Keep your knee straight and foot pointing ahead.
Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.
Hold this position.
4.Upper Trapezius Stretch
Start in a seated position.
Place the hand on the symptomatic side under your chair.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.
5.Piriformis/gluteals stretch
Lie on your back and bend your affected knee.
Cross this leg over your other knee, placing the outside of your ankle just above the knee of your good leg.
Let the knee on your affected leg drop out to the side, and bend the good leg, sliding your heel towards your buttocks.
You may feel a stretch through your affected buttock.
To increase this stretch, interlace your fingers behind the thigh of your good leg, and pull your thigh in towards you, lifting the foot off the ground.
To increase this stretch further still, push your elbow into the thigh of your affected leg.
Hold this position.