Solve stretching and tension - that's how it works!

TensionLet's solve where it hurts. Most of the time isHowever, elsewhere. APhysiotherapistreveals which places need to be treated if the back or knee hurt.

When the neck or back is tense, it is often stretched vigorously without it really getting better. No wonder: "The 'Da-Wo's therapy', that is, the treatment where it hurts, mainly does nothing," says Korbinian Klivingsberger, senior physiotherapist at the Munich R1 Sportsclub. His experience: "You have to treat the areas over or under the aching area." The expert therefore works in three steps with his patients: first he loosens the glued fascia. This fabric pulls through the whole body, restricts the mobility of the muscles and can irritate nerves. Then he stretches the muscles that trigger the pain. And finally he specifically strengthens the parts of the body that have hurt to prevent new symptoms. With patience, it is quite possible to get rid of suffering from regular training. However, you have to know where the pain comes from.

Hardly anyone pays attention to his diaphragm: the muscle plate between the chest and stomach controls our breathing and stabilizes the thoracic spine. The diaphragm is good for us when we really get out of breath and the air flows into the stomach. "However, breathing remains very flat while sitting, the diaphragm has less and less to do and tenses," says Klbensberger. As a result, the thoracic spine loses its anatomically correct shape and the upper back hurts.

This is how you loosen the fascia in this area:Take a fascia or tennis ball (diameter: about eight centimeters). Roll it slowly with medium pressure from right to left along the lower rib arch between the navel and chest. Where the pain is strongest, linger briefly and the ball on the affected area back and forth until the pain wanes.

This stretching exercise helps:Stand up and grab your fingers deep under the ribs. Breathe in the stomach several times a day.

How to properly strengthen the upper back:Place on your stomach, place your toes. On the forearms and press the upper body as far as possible (as with the Kobra in yoga). Hold about ten seconds and put it back. Next, bend the arms on the left and right on the floor. Loosen the arms from the floor and pull the upper body up. Hold about ten seconds and move back. Repeat twice. This exercise also prevents a round back and is a great balance for everyone who is sitting at the desk all day.

Back pain occurs by far the most common in the area of ​​the lumbar spine. And there is a fault again: "With most, the pelvis shifts backwards, the back becomes round and the hip flexor is shortened," explains physiotherapist Klifensberger. "This can lead to a herniated disc in the long run." However, since the rear thigh muscles, which is connected to the lower back via strong ligaments, also shortens when sitting, loose thighs are also a key to a pain -free back.

This is how you loosen the fascia in this area:Place your stomach down at a pelvic height on a fascia ball (twelve centimeters). It should be on the right side of the pelvis below the navel. Then bend the right leg and roll over the ball several times. Then continue with the left. The fascia of the thighs are loosened by rolling them all around with the fascia roller.

This stretching exercise helps:Place the ankle of the right leg on a chair on the knee of the left leg and bend forward as far as possible. Hold 30 seconds, then change the leg. An absolute killer exercise against cross pain, which also stretches hip flexor and thighs: lay on the back, bend your right leg and move to the left over the body. Then put the complete right lower leg on the floor, the knee is bent and is about hip height. The left hand fixes the right knee. Now grab your left foothold with your right hand and pull back towards the buttocks as far as possible. Turn on the upper body so that the right shoulder blade gets as far as possible towards the ground. Hold 30 seconds, then change the page. If the stretch subsides, the thighs further pull apart (almost in a balancing act).

So strengthen and relieve the lower back:The plank (forearm support) is the exercise par excellence for a stable middle of the body. "But you should make sure that you don't make it with a round back," advises Klivingberger. For the plank, lie on your stomach, place on your toes, bake your elbows and support itself on the forearms. The body lifts up like a straight board. Keep the position as long as possible and increase over time.

In the event of knee pain, many immediately think of osteoarthritis. It is much more common tension in the thigh that trigger the symptoms. "On the other hand, you should do something directly, because in the long run they lead to incorrect loads, which can actually favor arthrosis," says Klivingberger. But even a weak buttock muscle can promote knee pain: "When the load is stressed, the leg axis then gets out of balance, the whole body comes out of the lot and the knee joint is overloaded," says the physiotherapist.

This is how you loosen the fascia in this area:Lie on a fascia roll that lies above the knee. And roll the thigh from the bottom up.

This stretching exercise helps:The front of the thigh can be easily stretched in between: grasp your foot in the stand, pull as far as possible to the buttocks and hold for 30 seconds. The back of the thighs wins in length if you bend the floor with stretched legs as far as possible - ideally your fingers touch the floor. Also hold 30 seconds.

How to strengthen the butt:With the shoulder bridge from yoga. Place on your back, put your feet on the shoulder width so that the knees form a right angle and raise the pelvis up - up to the upper body and pool form a straight line. Hold ten to 30 seconds, repeat a total of three times.

That brings:Stretching exercises pull the tense muscles in length and solve trigger points.

So you do it:Stretching is easier when the body or the surrounding area is warm. Important: Always stay in one position for a long time (at least 30 seconds) and go to pain, otherwise stretching does not help. The stretches that fall most are unfortunately also the most important. It is ideal to stretch 15 minutes a day.

You should pay attention to this:Before intensive sport, static stretching (i.e. without swinging) can be counterproductive and increase the risk of injury. After training, it is all the more important to relax the muscles. This should be avoided in the case of sore muscles - then stretch the microre in the muscle.

You need that:A fascia roll and an eight and twelve centimeter fascia ball - almost all bonds can be solved.

This is how it works:Always roll towards the heart as slowly and intensively over the glued areas. Unfortunately, it is normal that this can hurt quite a bit and shows how important the fascia massage is: the more glued the places, the more pain you pain. Then you stay in the painful places, sink into the pain and process it more intensely. If you have strong symptoms, you should roll your fascia every day, otherwise two to three massages per week.

Author: Barbara sunny day