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Muscle Cramps/Spasms
So I learned how to do the basic invert and tried doing the butterfly. I got a terrible cramp in my upper stomach. It hardened and would not release. I had to massage it to get it to relax! I’ve also noticed that when getting invert or doing alot of toe-pointing my foot will cramp so I fall out of my invert! It hurts like hell. Not sure if its because I wear heels everyday to work? Is there anything I can do for the cramping?
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5 Replies
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Make sure you warm up really well, and stretch your stomach before you invert. You can do this by laying on your front on the floor, and pushing your chest up with your hands until you feel a stretch on your tummy. Also in standing you can put your hands on your hips and rotate your trunk to look 90 degrees to help stretch your obliques. https://www.studioveena.com/img/smilies/icon_sunny.gif
If you wear heels most of the time it might be that you tendo-achilles is shortening slightly. I would make sure you wear flat shoes as much as possible when not at work, and again stretch it out before you start. You can stretch your plantarflexors (muscles that point your foot downwards) by standing facing a wall, approx a foot away with your hands on the wall at shoulder level. Then lower your body towards the wall as if doing a wall press-up, if you ensure you keep your legs straight you should feel a stretch in your calves… if not you need to put your feet further away from the wall.
As far as prevention of cramps goes, you can use stretches, and heat (a hot water bottle for specific areas, or a bath for generalised stretching) on the area before stretching. Massage to a cramped area also can help (I use this a lot on my rugby players as they often get cramps in their calves if they haven’t warmed up well enough).
Hope this helps! https://www.studioveena.com/img/smilies/icon_flower.gif -
Also make sure you are well hydrated….the number one cause of cramping is dehydration! I have worked with many patients in the past (was a private nurse for a doc in sports medicine) and in most cases they were dehydrated…if you feel thirsty than it’s too late. Make sure before any physical activity like poling you drink at least 8 ounces of water before and then after….your muscles are about 70% water! Good luck! *HUGZ* https://www.studioveena.com/img/smilies/icon_e_biggrin.gif
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I had learned that potassium, and calcium can help if your getting frequent muscle cramps. Of coarse I can’t stress how important hydration is…..I’m a huge water freak. https://www.studioveena.com/img/smilies/icon_flower.gif
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Thanks everyone I will definately take more time for stretching. I am limited on time alot or I just want to get right down to poling that I kinda rush warm-up to be honest. I do need to drink more water I know that much!
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hi,
you really need to warm up all your muscles before training. it really makes a big difference.
you might also try a magnesium supplement to help reduce the cramps. it´s realy good for healthy muscle function. you should get all you need from foods like nuts and seeds, beans, green vegatables and stuff like that,but sometimes when you start using your muscles more than usual you need a little extra. i usually take some that come in fizzy tablets that i dilute in my water bottle and kill two birds with one stone so to speak.
you probably should also work on gaining more abdominal strength before trying this move.hope this helps!
https://www.studioveena.com/img/smilies/icon_flower.gif frida https://www.studioveena.com/img/smilies/icon_flower.gif
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