Techniques for nerve strengthening exercises
To get the detailed information regarding the most common techniques for nerve strengthening exercises first of all know the nervous system and its importance.
What is the nervous system?
Your nervous system is governed by your brain and spinal cord; Together they are considered the central nervous system or CNS. All nerve signals are sent to and from these areas for processing. Nerve branches with cells called neurons separate from the CNS into muscles, tissues, and organs. Neurons form connections or pathways as you learn a new task. Once a task is learned and a path is made, such as learning to walk, the task becomes easier. Since nerve pathways are produced by repeating movements and thoughts, exercise can help rebuild damaged connections.
There are three main types of exercise suitable for people with peripheral neuropathy: aerobic, balancing, and stretching. Before you start exercising, warm up your muscles with dynamic stretches like arm circles. Promotes flexibility and increases blood flow. It also increases your energy and activates your nerve signals.
Aerobic exercises move large muscles and make you breathe deeply. It increases blood flow and releases endorphins, which act as the body’s natural pain relievers. Best practices for aerobic exercise are 30 minutes a day, regular activities at least three days a week. If you’re just starting out, try exercising for 10 minutes a day to get started.
Some examples of aerobic exercise are:
- Walk fast
- Balance training
- Peripheral neuropathy makes your muscles and joints feel tight and sometimes weak. Balanced training increases your strength and reduces feelings of tension. Better balance also prevents waterfalls.
The first balance training exercises include leg and calf raises.
Side leg raise
- Using a chair or counter, balance with one hand.
- Stand slightly apart with your legs.
- Slowly lift one leg to the side and hold it for 5-10 seconds.
- Lower your leg at the same speed.
- Repeat with the other leg.
- When you are improving your balance, try this exercise without holding the counter.
- Calf raising
- Using a chair or counter, keep your balance steady.
- Raise your heels two feet off the ground so you can stand on your toes.
- Get off slowly.
- Repeat for 10 to 15 repetitions.
Stretching increases your flexibility and warms up your body for other physical activities. Routine stretching also reduces the risk of injury during exercise. Common techniques are the calf stretch and the seated tendon stretch.
- Place one leg behind you while pointing your leg forward.
- Lean one foot forward with the opposite foot and slightly bend your knee.
- Step forward with your front leg while placing your heel on your back leg planted on the ground.
- Hold this stretch for 15 seconds.
- Do three times per leg.
Seated tendon stretch
- Sit on the edge of the chair.
- Extend one leg in front of you as shown above the toes.
- Bend your opposite knee with your foot flat on the ground.
- Place your chest on your straight leg and keep your back straight until you feel the muscle stretch.
- Hold this position for 15 to 20 seconds.
- Do three times per leg.
Take a break
When was the last time you stopped to relax? As the saying goes, the best exercise is to take a break from the routine. Breaks can be very helpful when you need to be in a monotonous state for hours on end for your work.
Certain relaxation activities, like playing golf or basketball, can cause pinched nerves. Even the simple act of texting, when repeated, can cause it. It is important to know the limits of your body.
Walk and run
Walking and jogging on a daily basis can have a positive effect on your nervous system. Both types of exercise promote cognitive and muscle function and can prevent the degeneration of nerve cells in your brain, says the Franklin Institute. If you are a man, resistance training is more beneficial than pause training, but the opposite may be true for women. According to a March 2011 study published in the Annals of Anatomy, modest daily treadmill training can have a significant impact on axon growth and optimal connection direction. In male mice, the researchers found that running slowly and patiently produced a lot of growth of axons with precise connections. In contrast, female rats responded better to high-intensity leisure exercise.
Adjust your workstation
If you are looking for a way to treat your pinched nerve, make changes to your workstation. The ergonomic workstation can be of great help to your posture and pain.
The standing workstation is one answer for many adults in the United States who experience back pain. It moves the spine and keeps it straight. You can buy a variety of standing desks online, most of which go from sitting to standing when the button is pressed.
Adjusting your workstation is like trying to change chairs. Ergonomic office chairs are available in-store and online. Test and fix your office changes for a while to see what works best for you.
Use heat and ice packs
It is true that this is a relaxing tip: take a hot bath. That pinched nerve can cause muscle tension. When you put some heat in that area, the muscles surrounding the nerve relax and relax.
The best thing about heat treatment is that not only does it look great, but it also increases blood flow. That means it speeds up your healing process. Please note that it is better to heat for 10-15 minutes at intervals.
Thermal packs aside, ice packs are also great for reducing inflammation. This is an ideal remedy if you have muscle aches or stress. As with heating pads, a maximum of 15 minutes of contact time is sufficient.
This is a good reason to buy a new footstool or fancy ottoman. If you have a pinching sensation of the nerves in your lower back, it is a good idea to lift your legs. Check to see if both knees and hips are flexed at 90 degrees.
If you don’t have a footrest, there is another option. Put some pillows under your knees while sitting. That way, your legs are still elevated at the angle.
If you still have some pain, lie down. You can do this in bed or on the couch. Bring your knees to your chest. Before going to sleep, keep your body on your side. Raise the other leg by placing a pillow between the legs. This will help you sleep a little better.
Enjoy a pain-free lifestyle
On a regular basis, these 6 exercises can help you get rid of pinched nerve pain. These are just a few of the self-care exercises. If you find that the pain is too much, you should consult a spine specialist.
Did you enjoy reading? Check out our other blog posts for more information on spinal conditions. The benefits of good posture are discussed here.