Injury Prevention Through Musculoskeletal Exercise

by on September 26, 2011

in Injuries

By M D Wright

Our bodies are built to endure basic, everyday use. But without care and consideration to the multiple parts that are always in play, we run the risk of incurring injury. Countering this is easy, however. Using structural musculoskeletal exercises can be used to strengthen this system. Just like breathing, an automatic function we are mostly unaware of, the body relies on almost immediate reactions from the brain to muscle and skeletal movements. If the system is working properly together we should never notice it is occurring.

The Skeletal System: Each type of bone, fused and individual, are the makeup of the human skeletal system. There are many roles our bones take on: from being just the basic protective structure, to storing essential minerals and providing and a means for red blood cell reproduction. Another function of the skeletal system is to house energy reservations. In extreme survival conditions (e.g. starvation), yellow marrow, the fatty connective tissue filling the marrow cavity, provides a source of energy.

The Muscular System is comprised of the bursa, ligaments, tendons and other connective elements like the fascia. These are the pieces behind the scenes that allow for weight-bearing balance and mobility.

The Most Common Problem Areas

Neck: Neck pains are brought on from prolonged periods of inactivity. The superior trapezius muscle, which inserts into the base of the skull, is often neglected from getting proper exercise. This usually leads to a limited range of motion. Effective exercises to prevent degenerative disc disease are shoulder shrugs, upright rows and neck rolls. Also, adding isometric strength training to this will enable not just flexibility but better circulation

Shoulder: Taking care of your shoulder, especially the rotator cuff, will make working out the deltoid and pectoral muscles a less difficult task. Both of these muscle groups cover the rotator cuff, which is mainly a dynamic stabilizer. Most issues arise when there is a limited range of motion or repetitive use. Great exercises are the sideways external rotation. External and internal rotations will aid in sustaining injuries over time. Each exercise should be done with a very-low weight.

Back: One’s back is comprised of five regions, but of these five an immobile thoracic spine is such a common neglected area that most people are totally unaware there is much of a problem to content with. Simply adding swinging motions with the arms can dramatically create much improvement. This area requires continual use to achieve the great mobility it is designed to give.

Hip: Brace yourself by a wall or desk and swing your legs out in front of you, with most of the motion generated from the pelvis. Swinging your leg sideways in front of you, too, increases circulation and mobility in the hip joint.

Knees: Exercising your knee joint is done in a similar fashion as prescribed for the hip joint. Think of it as the same exercise but on a smaller scale.

When you’re first starting out with these types of musculoskeletal exercises it is better to building on any previous sessions. The last thing you’d want to accomplish is an injury when performing injury-prevention exercises. Start out with a low number like 15-20 repetitions for each side, it applicable, and then build on each on from there.

About the Author

Mitchell Wright runs the “no-gym” lifestyle website His focus is to be in great shape from the comfort of his own home, office, park, beach…or just about anywhere life is waiting to be lived.

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