How to avoid contractures?

20/10/2020

Muscle contractures are an increase in muscle tone maintained over time. They are usually painful and may even affect mobility.

We can distinguish between different types of muscle contractures:

1. Post-traumatic: caused by an impact or a trauma
2. Postural: caused by poor posture or repeated gestures
3. Due to hypotonia: making a greater effort than the muscle can withstand
4. Due to dehydration

The majority of muscle contractures are caused by posture habits maintained over time. As well as stress which encourages the appearance of contractures.

Backache can be prevented and controlled by changing certain habits. The best support you can give your back is to develop strong and flexible muscles.

Muscle contractures are an increase in muscle tone maintained over time. They are usually painful and may even affect mobility.

It is important to:

1. Stretch the neck, upper and lower back muscles
2. Avoid forced positions or repeated movements
3. Do regular physical activity to have good muscle tone and elasticity in your spine
4. Reduce your level of stress
5. Hydrate

Tips to avoid bad posture:

• Avoid staying in the same static position for too long.
• To rest, you can lean on the wall and bend one leg by putting your foot on the wall.
• When crouching down, you should always bend your knees. You should never lean your core forward with your legs straight.
• To lift weights, bend your knees and bring the weight closer to the body. Do not lift items above chest height.
• Carry the weight counterbalanced on both sides.
• When seated: keep your feet on the floor, rest your entire spine on the back of the chair, knees at 90º, do not cross your legs, shoulders relaxed (try to avoid using extremely high desks) and keep your head straight (try not to move it forward).