Victor Forge
Resetting your muscles can be a great way to relieve pain and improve performance in sports and other activities. Similar to restarting a frozen electronic device, resetting your muscles can help them return to their normal state. This can be achieved through Neural Reset Therapy, which involves stimulating receptors in the selected muscle, or through proper posture, stretching, and strengthening exercises. Stretching can help muscles locked in a short position to lengthen back to a neutral position, while strength exercises can reshape and increase strength in weak areas. In addition to these physical techniques, nutritional recovery is also important for muscle reset, with protein-rich foods and hydration playing a key role in muscle repair and recovery.
| Characteristics | Values |
|---|---|
| Type of Therapy | Neural Reset Therapy (NRT) |
| Therapy Description | An interactive kind of massage that communicates with your brain and nervous system to tell your muscles to go back to normal |
| Therapy Benefits | Relieves pain, improves performance in sports or other activities, provides long-lasting results |
| Therapy Techniques | Briefly stimulating receptors in the selected muscle by asking for a position to be held or a movement in a particular direction, tapping on a muscle to cause receptors to send a message to the spinal cord |
| Muscle Reset Solutions | Proper posture, stretching, strengthening |
| Stretching Tips | Breathe through your belly and smile throughout holding the stretch, consistently stretch, do not judge the effectiveness of stretching on how it feels |
| Strengthening Exercises | Specific strength-training movements targeted at weak areas |
| Muscle Recovery Techniques | Healthy lifestyle, healthy diet, hydration, nutritional supplements, rest and recovery, active recovery, cross-training, myofascial release |
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What You'll Learn
Neural Reset Therapy
NRT is an interactive kind of massage that communicates with the brain and nervous system to tell the muscles to return to their normal state. This approach addresses common concerns about massage therapy, such as the need for disrobing, potential pain, and slow results. With NRT, the muscles not only feel better but also function optimally, and this state is maintained until external factors cause another disruption.
During an NRT session, the therapist briefly stimulates the receptors embedded in the selected muscle by requesting the patient to hold a specific position or perform a particular movement. Alternatively, the therapist may tap on the muscle in a specific manner to trigger the receptors to transmit a new message to the spinal cord. This message is then relayed to the brain through the spinal integrating centre, resetting the nervous system and optimising the muscle neurologically.
NRT has been reported to provide remarkable relief, even for individuals with long-term pain resulting from accidents or chronic conditions. It offers a unique approach to managing pain and improving overall well-being, enhancing one's ability to engage in daily activities and sports without the limitations of pain and stiffness.
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Massage
Self-massage is an option for those who prefer to perform a massage on themselves. This can be done by using compression and squeezing techniques to release toxins, followed by light stretches with long holds. A foam roller can also be used to release tension and promote blood flow. Vibrating foam rollers have the added benefit of vibration therapy, which helps reduce pain and improve muscle strength.
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Stretching
There are three main types of muscle stretching techniques: static, dynamic, and pre-contraction stretches. Static stretching involves holding a specific position with tension on the muscle until a stretch is felt, and repeating this action. This can be done actively by the individual or passively by a partner. Dynamic stretching involves moving a limb through its full range of motion to the end ranges and repeating several times. There are two types of dynamic stretching: active and ballistic. Pre-contraction stretching involves contracting the muscle being stretched before stretching it. An example of a pre-contraction stretch is proprioceptive neuromuscular facilitation (PNF) stretching, which involves contracting the muscle being used at 75-100% of maximal contraction, holding for 10 seconds, and then relaxing.
It is important to note that stretching should be done gently and without bouncing, as overstretching can cause muscles to become tighter and may lead to injury. When stretching, it is crucial to listen to your body and not force the stretch beyond what is comfortable. Additionally, it is recommended to stretch all parts of the body, with a focus on the muscles used during workouts.
When creating a stretching routine, it is beneficial to choose stretches that target each major muscle group. Some examples of full-body stretches include pulling the right foot to the buttock and holding for 30 seconds, then repeating on the other side. Another stretch is lying on the back with knees bent, crossing the left ankle over the right knee, and pulling the right leg towards the face to feel a stretch in the hip, holding for 30 seconds, and repeating on the other side.
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Strengthening exercises
Classic Squats:
- Stand in front of a chair with your back towards it and your feet a little more than shoulder-width apart.
- Lower yourself into an almost-seated position while keeping your weight in your heels and leaning slightly forward.
- Count to four on the way down, pause, and then slowly stand up.
Toe Stands:
- Stand facing the back of a chair with your feet shoulder-width apart and hold onto the chair for balance.
- Slowly lift yourself up onto your toes, counting to four on the way up.
- Pause and then slowly lower yourself back down.
- Repeat this exercise eight to ten times for one set.
Plank:
- Get into a push-up position but instead of raising and lowering your body, hold yourself straight and rigid like a plank.
- This exercise increases your core and lower back strength.
Heel Raises:
- Rest your hands on the back of a chair for stability.
- Lift both heels off the floor as far as is comfortable in a slow and controlled manner.
- Repeat this exercise five times.
Leg Raises:
- Rest your hands on the back of a chair for stability.
- Raise your right leg to the side as far as is comfortable, keeping your back and hips straight and avoiding any tilting.
- Return to the starting position and then raise your left leg.
- Raise and lower each leg five times.
These exercises can be modified or combined to create a whole-body workout routine that suits your needs and fitness level. Remember to always consult with a doctor or professional trainer to determine the appropriate level of activity for you.
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Nutrition and hydration
In terms of nutrition, it is important to focus on carbohydrates, protein, and healthy fats. Carbohydrates help refuel the body by replenishing glycogen stores, while protein helps repair exercise-induced damage to tissues and aids in muscle protein synthesis. Healthy fats help to minimize inflammation and support overall health. It is also beneficial to include anti-inflammatory foods in your diet, such as spinach and other cruciferous vegetables, which are high in calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and manganese. Bananas, berries, and eggs are also good food choices for muscle recovery, as they provide essential nutrients that help reduce soreness and increase muscle mass.
The timing of your meals is also important for muscle recovery. According to Sports Dietitians Australia, the body is most effective at replacing carbohydrates and promoting muscle repair and growth in the first 60-90 minutes after exercise. However, if you don't feel hungry immediately after working out, don't worry, as these processes continue for another 12-24 hours. As a general rule, the shorter the recovery time, the more important the timing and composition of your post-exercise nutrition are.
While supplements can be beneficial, it is important to prioritize whole foods and ensure that your basic nutritional needs are met first. A well-rounded diet that includes a variety of colourful fruits, vegetables, herbs, and spices will provide your body with the nutrients it needs to support muscle recovery and overall health.
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Frequently asked questions
Muscle resetting is a way to relieve pain and tightness in the muscles. Neural Reset Therapy (NRT) is a form of massage that communicates with your brain and nervous system to tell your muscles to go back to normal.
A therapist will stimulate the receptors in the selected muscle by asking you to hold a position or move in a particular direction. The receptors then send a message to the spinal cord, which is relayed to the brain. This resets the nervous system, and the muscular pain and tightness disappear within seconds.
Proper posture, stretching, and strengthening exercises can help reset your muscles to an anatomically correct neutral position. It is important to be consistent and persistent with these methods to see results.
Rest and recovery are important after a workout. This includes getting enough sleep and staying hydrated. Consuming protein and antioxidants after a workout can also help repair muscle damage and promote recovery.
