April 13, 2016
3 Steps to Healthy Muscles
Adhesion
Adhesions are bands of scar-like tissue that form between two surfaces inside the body and cause them to stick together.
As the body moves, tissues or organs inside are normally able to shift around each other. This is because these tissues have slippery surfaces.
Stretching
Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.[1] The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.
In its most basic form, stretching is a natural and instinctive activity; it is performed by humans and many other animals. It can be accompanied by yawning. Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces and areas.
Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before and after exercise in order to reduce injury and increase performance.
Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing permanent damage to the tendons, ligaments and muscle fiber. The physiological nature of stretching and theories about the effect of various techniques are therefore subject to heavy inquiry.
Strengthening
An individual’s physical strength is determined by two factors; the cross-sectional area of muscle fibers recruited to generate force and the intensity of the recruitment. Individuals with a high proportion of type I slow twitch muscle fibers will be relatively weaker than a similar individual with a high proportion of type II fast twitch fibers, but would have a greater inherent capacity for physical endurance. The genetic inheritance of muscle fiber type sets the outermost boundaries of physical strength possible (barring the use of enhancing agents such as testosterone), though the unique position within this envelope is determined by training. Individual muscle fiber ratios can be determined through a muscle biopsy. Other considerations are the ability to recruit muscle fibers for a particular activity, joint angles, and the length of each limb. For a given cross-section, shorter limbs are able to lift more weight. The ability to gain muscle also varies person to person, based mainly upon genes dictating the amounts of hormones secreted, but also on sex, age, health of the person, and adequate nutrients in the diet. A one rep maximum is the test to determine maximum muscular strength.
So what is Neuromuscular Massage?
It is a very specialized form of manual therapy. This technique manipulates the soft tissue of the body (muscles, tendons and connective tissue) to balance the central nervous system. It consists of alternating levels of concentrated pressure on the areas of muscle spasm. Pressure is usually applied with the fingers, knuckles, or elbow. In a healthy individual, nerves transmit impulses (which are responsible for every movement, function and thought) to the body very slowly. Injury, trauma, postural distortion or stress cause nerves to speed up their transmission, inhibiting equilibrium and making the body vulnerable to pain and dysfunction. It is therefore necessary to stabilize low levels of neurological activity to maintain normal function and overall health. Simply put, pain is the body’s cry for help; the body’s way of telling you something is wrong: the body’s way of protecting itself from further trauma or injury. Massage gives you a roadmap of stress areas in your body. Many times people don’t know how much stress they’re carrying until they receive a massage: then they’re able to feel it and let go of it.
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