the purpose of splint in MPDS:
A. release joint tension
B. release muscle tension ***
MPDS = Myofacial pain Dysfunction Syndrome.
Muscle tension is too much muscle tone. Muscle tension can affect one or more muscles at the same time, with a clear preference for back muscles (dorsal muscle tension). Muscle tension is a very common pain, manifesting itself in the form of cramps, muscle pain or even muscle blockage (eg blocked shoulder or neck muscles blocked in the case of torticollis). The causes of muscular tension are many: heavy load ports, bad positions, false movement, lack of hydration and mineral salts ... Physical therapy sessions are often required as the best treatment.
Relieve and prevent pain associated with muscle tension:
By this pain, the body signals that your muscles are hardened and that your mobility is reduced. So, if you want to relieve the pain resulting from muscle tension, you have to work on mobility. By specific exercises and moving a lot you can prevent muscle tension.
Move regularly:
Taking preventive measures on time may be the way to avoid muscle tension. Here are some very good habits to adopt to achieve this: maintain regular physical activity - even if you already feel pain. Light sports such as gymnastics, swimming, biking, or walking are helpful for getting cartilage and joints in a beneficial way. If you do not move much, you will only aggravate your troubles.
Instead of embarking on an hour of intensive sport on the weekends, which will probably cause an overload, do rather regular exercise throughout the week. Diversify your physical activity, for example with aerobics-type exercises like cycling and swimming, targeted muscle training, shoulder and back gymnastics and stretching.
Relaxation in case of pain associated with muscle tension:
If muscle tension is caused by mental overwork and stress, relaxation exercises can be helpful. The autogenic training (relaxation method), yoga and progressive muscular relaxation according to Jacobson are effective ways to soothe tension.
Especially if you work on a computer all day long: take 5 to 10 minutes of active break every hour and do some stretching exercises behind your desk during this break. You will relax your muscles and avoid the pain associated with muscle tension.
Relaxed neck:
Turn your head to the side or to the front. Gently reinforce the movement with your hands. Press the opposite shoulder towards the ground. You feel a stretch in the neck. Hold this stretching position for 20 seconds
The Eagle:
Place your arms in the "Hands Up" position Pull the arms and shoulders back. Lean forward keeping your back straight and tummy slightly.
Chest stretching exercise:
Flex your torso forwards and make your back round. Release the arms and let them hang freely. Keep the position 20 seconds. Straighten up by resting on your thighs
Strengthening the muscles of the shoulder and neck:
Stand upright and in your back, hold your right wrist with your left hand. Tilt the head to the other side, pull your arm down and exhale. Repeat the movement by changing sides.
The rope ladder:
Extend your hands to the ceiling while keeping your torso straight. As if climbing a rope ladder, grab the air alternately with each hand while growing up. Your upward movements must remain relatively small. Avoid excessive movements of the torso. Repeat this exercise 20 times.
Some other ways to avoid sitting tensions:
include the use of an ergonomic keyboard, a good seat height, a standing desk or a tilting chair. And also: do not keep everything at your fingertips! Stand up regularly between your activities to move your muscles and joints.
Relieve tension: other tips that can help:
- Massages.
- Heat treatment, such as mud compresses or heating pad.
- A bath that stimulates circulation.
- Mattresses and pillows preformed to coincide with a natural body position.
- Ergonomic chairs.
- Acupuncture and acupressure.
- Medical treatment.
Acute stress can be relieved with pain relievers, allowing you to move freely again instead of remaining in a frozen position. Ibuprofen, found for example in the composition of PERDIOTENSIO®, acts quickly and effectively in this situation.
Muscle tension is too much muscle tone. Muscle tension can affect one or more muscles at the same time, with a clear preference for back muscles (dorsal muscle tension). Muscle tension is a very common pain, manifesting itself in the form of cramps, muscle pain or even muscle blockage (eg blocked shoulder or neck muscles blocked in the case of torticollis). The causes of muscular tension are many: heavy load ports, bad positions, false movement, lack of hydration and mineral salts ... Physical therapy sessions are often required as the best treatment.
Relieve and prevent pain associated with muscle tension:
By this pain, the body signals that your muscles are hardened and that your mobility is reduced. So, if you want to relieve the pain resulting from muscle tension, you have to work on mobility. By specific exercises and moving a lot you can prevent muscle tension.
Move regularly:
Taking preventive measures on time may be the way to avoid muscle tension. Here are some very good habits to adopt to achieve this: maintain regular physical activity - even if you already feel pain. Light sports such as gymnastics, swimming, biking, or walking are helpful for getting cartilage and joints in a beneficial way. If you do not move much, you will only aggravate your troubles.
Instead of embarking on an hour of intensive sport on the weekends, which will probably cause an overload, do rather regular exercise throughout the week. Diversify your physical activity, for example with aerobics-type exercises like cycling and swimming, targeted muscle training, shoulder and back gymnastics and stretching.
Relaxation in case of pain associated with muscle tension:
If muscle tension is caused by mental overwork and stress, relaxation exercises can be helpful. The autogenic training (relaxation method), yoga and progressive muscular relaxation according to Jacobson are effective ways to soothe tension.
Especially if you work on a computer all day long: take 5 to 10 minutes of active break every hour and do some stretching exercises behind your desk during this break. You will relax your muscles and avoid the pain associated with muscle tension.
Relaxed neck:
Turn your head to the side or to the front. Gently reinforce the movement with your hands. Press the opposite shoulder towards the ground. You feel a stretch in the neck. Hold this stretching position for 20 seconds
The Eagle:
Place your arms in the "Hands Up" position Pull the arms and shoulders back. Lean forward keeping your back straight and tummy slightly.
Chest stretching exercise:
Flex your torso forwards and make your back round. Release the arms and let them hang freely. Keep the position 20 seconds. Straighten up by resting on your thighs
Strengthening the muscles of the shoulder and neck:
Stand upright and in your back, hold your right wrist with your left hand. Tilt the head to the other side, pull your arm down and exhale. Repeat the movement by changing sides.
The rope ladder:
Extend your hands to the ceiling while keeping your torso straight. As if climbing a rope ladder, grab the air alternately with each hand while growing up. Your upward movements must remain relatively small. Avoid excessive movements of the torso. Repeat this exercise 20 times.
Some other ways to avoid sitting tensions:
include the use of an ergonomic keyboard, a good seat height, a standing desk or a tilting chair. And also: do not keep everything at your fingertips! Stand up regularly between your activities to move your muscles and joints.
Relieve tension: other tips that can help:
- Massages.
- Heat treatment, such as mud compresses or heating pad.
- A bath that stimulates circulation.
- Mattresses and pillows preformed to coincide with a natural body position.
- Ergonomic chairs.
- Acupuncture and acupressure.
- Medical treatment.
Acute stress can be relieved with pain relievers, allowing you to move freely again instead of remaining in a frozen position. Ibuprofen, found for example in the composition of PERDIOTENSIO®, acts quickly and effectively in this situation.
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