Compensatory E xercises and R egeneration
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Transcript of Compensatory E xercises and R egeneration
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Compensatory Exercises and Regeneration
Mgr. Lenka Beránková, Ph.D.Department of Health Promotion,
Faculty of Sports studies MU
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Periodic compensation significantly reduces ◦ Muscle imbalances◦ Chronic musculoskeletal injuries◦ Nonspecific pain of locomotor apparatus◦ Acute musculoskeletal injuries
Significantly increases◦ Neuromuscular coordination◦ Power endurance◦ Felxibility ◦ Proprioception
Why Compensate
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Warming Up
Releasing
Exercises
Stretching
Sensomotoric training
Strengthening exercises
Relaxation
Scheme of Compensatory Exercises
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Releasing exercises are always directed to a particular joint or motion segment. It allows better blood flow to soft tissues around the joint.
Improved blood circulation and circulation of synovial liquid has generally positive efect on the mechanical features of soft tissues and cartilage.
When making releasing exercises the movement is passive rather than active. Range of motion should correspond to the current functional capabilities of the joint.
Releasing exercises
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Releasing Exercises
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Stretching
DynamicStatic
Pasive PIR
Scheme of Stretching
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Stretching
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Strengthening
Static
Dynamic
quick
slow
Scheme of Strengthening Exercises
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Strengthening exercises
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Balance and Sensomotoric Exercises
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https://is.muni.cz/auth/do/fsps/e-learning/ztv/pages/09-kardiovas.html
Relaxing exercises
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1. Keep right sequence of exercises2. Proceed from the lightest to the heaviest exercises3. Comply strictly correct starting position and course of movement4. Correct breathing (diaphragmatic breathing, exhale during the
contraction)5. Sufficient frequency and intensity of exercise6. Stretching exercises every 24 to 48 hours / length of extension at
least 30 seconds.7. Strengthening exercises at least 2 times a week (optimum 3 times a
week) 2-4 sets of 10 -20 repetitions per exercise based on an individual abilities of the individual
8. To vary exercises for each muscle group9. Sometimes less is more!
Principles of compensatory exercises
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Regeneration is a biological and social process, which aims to restore balance and reversible decrease in functional abilities and individual body organs.
This is manifested by fatigue◦ Physical◦ Mental◦ Physiological (local, general)◦ Pathological (acute, chronic)
Regeneration
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Passive◦ Sleep (and most effective natural method
of regeneration) Active
◦ Other than the physical activity of sports (eg swimming, cycling, yoga ...)
◦ Drinking regime ◦ physical therapy◦ Thermotherapy (sauna, cryotherapy)◦ Massage (sports, regeneration, relaxation)
Regeneration
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