If you've ever experienced muscle cramps, you probably remember these sudden intense and painful contractions. Spasms may occur in any skeletal muscle, you're normally able to keep under the control.
Muscle cramps may affect the whole muscle, or appear only in its part. It completely possible to feel cramps in several muscles at the same time.
In the majority of cases, people complain of involuntary contractions in the back of the calf, in the thigh, feet, neck and hands.
Specialists are not sure about the main reason for muscle cramps. It was supposed that dehydration, electrolyte imbalance, overexertion and certain medications may be responsible for these unpleasant sensations.
Some spasms go away after several seconds, while others last for 15 minutes or even longer.
The good news is that you have ability to prevent muscle cramps, taking enough fluid, improving your diet and performing these exercises regularly:
#1. Staying in front of the wall, lean to it and place one leg frontwards, bending the knee. Straighten the back leg and put pressure by the heel onto the floor. Keeping this position, hold for 15-30 seconds.
#2. Sit up and extend your legs in front of you. Straighten both legs, keep the feet neutral and open your chest. Put the palms on the floor, slip the hands toward the ankles till feel the stretch in the hamstring muscles. Hold this position for 30 seconds.
#3. Holding on to the wall for balance, lift one of your feet, putting the heel up to the buttocks. Clutch the ankle with the hand and try to pull the heel as close as possible to the back of your body. It's important to keep the knees close together. When feel a stretch, hold in the pose for 30 seconds.
#4. Stand, keeping your feet hip-width apart and bending the knees. Put the hands on your back and bend forward, trying to “push” the tailbone backward. Do you feel the stretch? If yes, hold for 30 seconds.
#5. Stand in initial position, like in previous exercise, relax your knees and thighs. Bind the fingers and extend the arms, like trying to reach the ceiling with the palms. Breathe deeply, stretching out the muscles with each exhale.
#6. Now get down on the knees and hands. Pay attention that your palms should be directly under the shoulders, and your back should be flat. Contract your belly muscles, arch the back and lower your head down, looking at the stomach. Hold the position for 10 seconds. Then let your back down and raise the head at the same time. Keep the pose during 10 seconds. Repeat the exercise at least four times.
#7. Try progressive muscle relaxation. To perform it correctly, lie down on the back in the calm place, breathe in deeply and tense the first group of muscles for no more than 10 seconds. When breathing out, relax the muscles abruptly and completely. Make a 10-seconds pause, before doing the same procedure with the next muscle group.
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