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Compensatory E xercises and R egeneration

Compensatory E xercises and R egeneration. Mgr. Lenka Beránková, Ph.D. Department of H ealth P romotion , Faculty of Sports studies MU. Why C ompensate. Periodic compensation significantly reduces Muscle imbalances Chronic musculoskeletal injuries

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Compensatory E xercises and R egeneration

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  1. CompensatoryExercises and Regeneration Mgr. Lenka Beránková, Ph.D. Department ofHealthPromotion, Facultyof Sports studies MU

  2. WhyCompensate • Periodiccompensationsignificantlyreduces • Muscleimbalances • Chronicmusculoskeletalinjuries • Nonspecificpainoflocomotorapparatus • Acutemusculoskeletalinjuries • Significantlyincreases • Neuromuscularcoordination • Powerendurance • Felxibility • Proprioception

  3. SchemeofCompensatoryExercises

  4. Releasingexercises • Releasingexercises are always directed to a particular joint or motion segment. It allows better blood flow to softtissues around the joint. • Improvedbloodcirculation and circulationofsynovialliquid has generally positive efect on themechanicalfeaturesof soft tissues and cartilage. • When making releasing exercises the movement is passive rather than active. Range of motion should correspond to the current functional capabilities of the joint.

  5. ReleasingExercises

  6. SchemeofStretching

  7. Stretching

  8. SchemeofStrengtheningExercises

  9. Strengtheningexercises

  10. Balance and SensomotoricExercises

  11. Relaxingexercises • https://is.muni.cz/auth/do/fsps/e-learning/ztv/pages/09-kardiovas.html

  12. Principlesofcompensatoryexercises • Keep right sequence of exercises • Proceed from the lightest to the heaviest exercises • Comply strictly correct starting position and course of movement • Correct breathing (diaphragmatic breathing, exhale during the contraction) • Sufficient frequency and intensity of exercise • Stretching exercises every 24 to 48 hours / length of extension at least 30 seconds. • Strengthening exercises at least 2 times a week (optimum 3 times a week) 2-4 sets of 10-20 repetitions perexercisebased on anindividual abilities of the individual • To vary exercises for each muscle group • Sometimeslessis more!

  13. Regeneration • Regeneration is a biological and social process, which aims to restore balance and reversible decrease in functional abilities and individual body organs. • This is manifested by fatigue • Physical • Mental • Physiological(local, general) • Pathological (acute, chronic)

  14. Regeneration • Passive • Sleep (and most effective natural method of regeneration) • Active • Other than the physical activity of sports (eg swimming, cycling, yoga ...) • Drinkingregime • physicaltherapy • Thermotherapy (sauna, cryotherapy) • Massage (sports, regeneration, relaxation)

  15. Thankyouforattention

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