A muscle injury occurs when the muscle is stressed beyond its capabilities, often causing inflammation and pain and decreasing your flexibility and strength. Although physiotherapy, or physical therapy, may not be appropriate immediately after you suffer a muscle bruise or strain, it is a key element in the rehabilitation process. Performing stretching and resistance exercises that are recommended by a physical therapist can help you fully recover and possibly prevent recurring problems. Consult your doctor about when it's appropriate to begin an exercise program after your injury.
Neck Flexion Stretch
The muscles on the back of your neck that work to extend your head backward are susceptible to injury if you're involved in an automobile accident or if you sit with poor posture for an extended period of time. Stretching these muscles may help alleviate your symptoms. Move your chin toward your chest until you feel a gentle stretch through the back of your neck, then place your hands on the back of your head. Press your head into them for two to three seconds, then relax into a slightly deeper stretch. Repeat this process multiple times.
Alphabet Shoulder Exercise
The alphabet shoulder exercise is a dynamic stretch that involves constant motion, as opposed to a static stretch for which you hold a fixed position for a specific period of time. The exercise may help restore your range of motion after suffering a shoulder muscle injury. Bend forward slightly and let your injured arm hang below your shoulder. Place your opposite hand on a table for stability. Trace the letters of the alphabet in the air with your arm, focusing on moving your shoulder joint. Progressively increase the size of the letters over a period of days and weeks.
Abdominal-tightening Exercise
If moving through normal ranges of motion is too painful, try performing isometric-strengthening exercises to help treat your injury. These involve tightening the involved muscles and holding the contraction for five to 10 seconds. Perform the abdominal-tightening exercise, for example, to help rehabilitate an abdominal muscle injury. Sit or stand upright and contract your abdominal muscles as tightly as is comfortable for five to 10 seconds, then relax for about 10 seconds and repeat. Complete multiple repetitions, gradually increasing the intensity. Avoid isometric exercises if you have blood pressure issues.
Squats
Squats are multi-joint exercises that may help you recover from any injury affecting the muscles of your buttocks, lower back or thighs. This exercise has many variations. You can perform squats from a free-standing position, on a weight machine or with your back against a wall. Use a barbell, dumbbells, kettle bells or an elastic band to increase the resistance. If you're recovering from a muscle injury, start by performing the exercise using only your body weight for resistance and progressively increase the resistance over time.
References
- "Essentials of Athletic Injury Management"; William Prentice and Daniel Arnheim; 2008
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
- "Full-Body Flexibility"; Jay Blahnik; 2004
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
