The peak of the popularization of soft manual techniques falls on the last decade. The new methods of body restoration include modern developments of neurophysiologists. Exercises are characterized by the absence of a threat of injury to the patient and trigger the mechanism of self-regulation of some systems.
Postisometric relaxation is aimed at increasing the mobility of muscles and their ligaments. The method consists in the fact that at first the person maximally strains the selected muscle zone. Then, with moderate and careful movements, the necessary ligaments are stretched independently or with the help of a specialist.
A specific muscle complex is attached to each joint in the body to control it. In order for a person to smoothly and accurately perform movements, it is necessary to timely reduce one muscle group and relax another. Pathological changes in the joints entail disturbances in the motility of the small periarticular muscles, large fascial complexes, and in the biomechanics of the patientβs entire body.
Postisometric relaxation allows restore the causal joint to its original normal position and resume range of motion.
Exercises for the lumbosacral spine
The technique is suitable for patients who feel pain in the lower back, sacrum and hip area with the capture of the posterior surface of the entire thigh. The cause of uncomfortable sensations is a spasm of the piriformis muscle with ligaments, a group of gluteal muscles and directly flexors of the lower leg.
The first exercise is postisometric relaxation for the lumbosacral spine
A man lies on his back, bends his sore leg. A foot stands next to the knee of a healthy straight leg.
With the opposite hand, the sore knee is grasped from the outside. Pull the knee towards the opposite shoulder. The angle between the hip and body during the exercise remains 45 Β°. It is necessary to detect the moment of pulling pain in the buttock and do what, in fact, is called post-isometric relaxation.
To this end, the bent leg is taken away to the side with the hand, a breath is taken, while the muscles are tensed. Manipulating the leg should not cause pain. The position is recommended to be held for five or seven seconds. Then relax the muscles, hand pull the knee to the opposite shoulder, moving diagonally. Stretching is considered to be successfully performed if the angle between the bent leg and body is greater than 45 Β°. These parameters are achieved during training.
If at some stage a person felt a sharp pain in the buttock, then you need to take a break. You can restart the exercise from the easiest position without bending your knee.
Sometimes on the side of the back of the thigh or lower leg, or several fingers go numb. These are signs of compression of the branches belonging to the sciatic nerve. Need rest.
At the stage of deflection of the bent leg, normally it is necessary that the pelvis and lumbar region do not deviate, but lie motionless. The pain appears in the groin with arthrosis of the hip joint.
The second exercise - post-isometric relaxation of the muscles of the lumbosacral
A man lies on his stomach, bending his leg at the knee. In a relaxed state, lower the tibia to the side so that the feeling of tension is felt from the sacrum to the gluteal muscles. Now, take a breath, at the same time tighten the gluteal area, preventing the hip from turning with the lower leg tilted to the side. The voltage is held for five or seven seconds. Then comes relaxation on a slow exhale. Postisometric relaxation (PIR) in this exercise is performed under the influence of the mass of the foot and lower leg, deviated by a normal 45 Β°.
There are about ten exercises that work out the correct position of the spine and joints. Regular PIR in a couple of weeks allows you to make flexion and extensor movements in a natural volume without effort.
It is important to consider the capabilities of the musculoskeletal system and not give excessive, painful loads.