Problem: plantar flexor heel spur.

The most comfortable position for relaxation is lying on your stomach..

A pillow is placed under the foot, which provides lifting at the 20th and plantar flexion of the foot (Fig.. 67).

Relaxation of the plantar flexor flexor Problem: Calf aches.

To relax and rest the triceps muscle of the leg, the same position is suitable as for relaxing the short plantar flexor (Fig.. 67).

Problem: annoying pain in the center of the buttocks.

Lie on your back with your knee and hip bent and two pillows under your shin. The knee is slightly bent to the side, the foot is brought to the midline of the body (Fig.. 68).

Relaxation of the piriformis muscle Within a minute after taking this position, the piriformis muscle relaxes, the pain disappears or is noticeably dulled.

Problem: Groin pain Excessive shortening of the adductor muscles when the legs are drawn together or crossed often leads to spasm. Lying on your back or on your side with a pillow between your legs will prevent this spasm.

Problem: a nail in the buttock.

To relax the gluteus medius and minor muscles, use a lying position on the side, with the sore side up. Bend the upper leg at the knee and hip joints and place 1–2 pillows under it, which contribute to the additional abduction of the hip to the side (Fig.. 70).

Relaxation of the gluteus medius and minor muscles Problem: pain when rotating the waist.

Relaxation of the square muscle of the lower back can be carried out in two positions.

Regulation No. 1. Lie on your side, a pillow under your sore side (see. rice. 46).

Regulation No. 2. Lie on your side with your lower leg straight, which is in the plane of your torso.. Bend the upper leg at the knee and hip joints, placing 1-2 pillows under it, which help to tilt the pelvis and lumbar spine to the side, which causes good relaxation of this muscle (Fig.. 71).

Relaxation of the square muscle of the lower back (position No. 2) Problem: pain in the lumbar, thoracic spine and its articular-ligamentous apparatus.

Relaxation of the spine reduces pressure on the affected discs, relieves tension on the lining of the brain, gives a comfortable position to the joints of the spine and relaxes the tension of the ligaments. In addition, it leads to a reflex decrease in the tone of many muscles involved in the movement of the spine and are in a spasmodic state..

Lie on your back with 2-3 pillows under your shins, which will allow your legs to bend at the knee and hip joints by about 90 ° (Fig.. 72). You can put a pillow under your head.

Relaxation of the lumbar and thoracic spine Problem: Pain in the cervical spine.

Comfortable neck position during sleep provides complete rest. This is achieved by keeping the body on the bed, and the neck and head on the pillow, which allows you to maintain the correct position of the neck in any position..

Tucking the near edge of the pillow creates good support for the neck, maintaining the correct position, and causes additional slight traction of the cervical spine (Fig.. 73).

Relaxation of the cervical spine Problem: lumbago or frozen back.

To relax the extensors of the spine, position No. 2 is suitable for relaxing the square muscle of the lower back (see. rice. 71). When accepting this position, the lower back should be straightened.. Raising the upper leg and tilting the pelvis causes a slight twist of the torso in relation to the pelvis, which also promotes relaxation.

Thus, this position is in many cases universal for relaxation of the gluteal and lumbar muscles.. Turning closer to your stomach can help you find the most comfortable position..

Problem: invisible weight on the shoulders.

The most convenient position for relaxing the trapezius muscle is lying on your back or on a healthy side with a small pillow under your head, which creates a comfortable and correct position for the neck. A large pillow is placed under the arm of the sore arm, which ensures that the arm is raised to shoulder level and slightly abducted to the side..

The hand hugs the pillow. When turning to a healthy side, the pillow moves with the hand (Fig.. 74).

Very often, this is the position of the hand unconsciously taken by patients in order to somehow reduce the pain.

Problem: Pain and crunch in the shoulder when lifting the arm up.

To relax the supraspinatus muscle, the same posture is used as for relaxing the trapezius muscle (Fig.. 74).

Problem: Shoulder pain when putting on a coat.

With damage to the infraspinatus muscle, patients during sleep cannot find a comfortable position due to the fact that most of them cause overstretching of the infraspinatus muscle. The most comfortable position for sleeping and resting is the relaxation position for the trapezius muscle (Fig.. 74).

Use a medium-sized pillow to lay the sore arm.

Problem: Pain when swinging the arm.

The usual position of the large and round muscles during sleep, when the elbow is pressed against the body, leads to excessive shortening of the pectoralis major muscle and provokes a spasm. To avoid this, it is enough to place a small pillow between the body and the elbow (Fig.. 74). Sleep will be calm, the sore muscle will relax and rest.

Problem: shoulder pain.

To relax and rest the deltoid muscle, the same position is used as for relaxing the trapezius muscle (Fig.. 74). Depending on the lesion of one or another part of the deltoid muscle, the elbow can move forward (with damage to the front part) and back (with damage to the rear part) or occupy a neutral position (with damage to the middle part). Try to find the most comfortable position and use it during sleep and rest.

Problem: hand pain and numbness.

In search of a healing posture that reduces pain and numbness of the hand, patients unconsciously raise their hand to the head, which leads to relaxation of the scalene muscles and prevents compression of the neurovascular bundle. This position is achieved by placing a large pillow under the arm so that the sore arm takes the pose of the " 74).

Relaxation of the trapezius muscle: a - in the supine position; b - in a lying position on your side If you lie on your back or on a healthy side, the pain and numbness will completely disappear. In addition, try to choose the right size of the pillow for the head so that the head and neck are in a neutral position, which will prevent excessive shortening of the scalene muscles and prevent their spasm..

To do this, tuck the edge of the pillow closest to the body so that the corners of the pillow are between the neck and shoulder girdle.. The shoulder girdle should not be on the pillow, but on the bed. When turned to the side, this position will maintain the correct position of the head and neck..

Problem: facial pain and other unpleasant surprises.

To relax and rest the sternocleidomastoid muscle, a relaxing pose for the scalene muscles is used (Fig.. 74).

Problem: Pain in the region of the heart.

Excessive shortening of the small and large pectoral muscles, caused by the approach of the shoulder to the sternum, does not contribute to their relaxation and even more rest, but, on the contrary, provokes their tension and the activity of painful muscle seals. To exclude the possibility of shortening and, consequently, painful muscle tension, it is enough to place a pillow in the axillary region (Fig.. 74).

Remember!

While manual therapy is one of the most effective treatments for muscle dysfunction, new relaxation and stretching techniques are among the most effective treatments patients are using..

In addition, stretching and relaxing muscles are essential elements of physical fitness..

Many of us more than once, feeling an unconscious need to relieve muscle tension, intuitively performed stretching and found positions that relieve pain and eliminate muscle spasms..

This is precisely what is the means of active self-healing, which allows to achieve the maximum result with a minimum amount of time: eliminate pain and muscle spasms, maintain and maintain vigor and performance at a high level, spending the time allotted for rest with benefit..

The Find and Await muscle stretching method is based on the principle of " Using this technique, it is possible to timely eliminate muscle tension and spasms, which is an early prevention of fatigue and the occurrence of painful muscle seals..

The “Fold down and rest” relaxation method is based on the ability of the affected muscles to automatically relax in the positions of their minimum tone.. This is very important because resting without relaxation is never a complete recovery..

It should be noted again that the ability to relax does not replace the rest itself, which creates all the conditions for recovery..

Having mastered these techniques, you will understand that their areas of application are much wider than those discussed above..

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