How can I loosen muscles?!
Question: How can I loosen muscles?
I guess Ultrasound and some massaging would help. Apart from them, what are the things I can do at home to improve the situation? I know for a fact that after 48 hours icing the area does not have any effect. So, instead, is it OK to use a towel damped in hot water, to massage the area?? What are the implications? Please explain as much as you can on this subject. I am interested in it.
Any appropriate tip or professional advice is appreciated.
Thanks in advance.
PS: I would also like to know in general about icing and using a hot towel for injuries.
Answers:
Best Answer - Chosen by Voters
Take an anti inflammatory . It will help with the pain and the loosening of the muscles. Try putting heat on your shoulder for fifteen minutes and then ice.
Muscles in my back bug me.
CVC, to loosen your muscles try this. Sit in a chair and raise your uninjured arm above your head as high and hard as you can for 30 seconds. Now rest it for 15 seconds. Repeat this twice more and now do the same routine on the injured side. Now turn the head to the left as far as you can noting the endpoint then do the same to the right. One direction will go further so start in that direction first. Turn the head in that direction as hard and far as you can for 30 seconds and then rest it for 15 seconds. Repeat this twice more and then do the same in the opposite direction 3 times. This should loosen up the muscles of the shoulder. You can also take some dumbbells and use them to loosen up the muscles in this way. Start with the uninjured side first. Take a weight that is comfortable and do 10 reps. Rest for 1 minute. Now do the next set using a heavier weight. Rest for 1 minute and then the last set. Use a weight that is as heavy as you can manage. Now do the injured arm. The difference is that you are going to start with a light weight for the first set. The next set can either be the same weight or a slightly higher one if you are able. Rest for 1 minute then do the last set. This can be the original weight, the last weight used, or if you are able a heavier one. Over time the muscles will equalize in lifting capacity. As for the use of ice the latest studies show that use of ice stops or retards the healing process. Use it sparingly. Do not use heat either for that will also have adverse effects. The only warmth that can be used is a mild warmth. This will allow some increased blood flow to help the healing without promoting a massive inflow of blood that gets trapped thus causing swelling and pain.
physical therapist