9 QUICK EXERCISES TO HELP PREVENT NERVE GLITCH

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You can never tell when nerve pain will strike. Whether you are in the office working, or enjoying the cool breeze outdoors while walking, nerve pain (or nerve glitch) can easily ruin your body’s normal flow.


So, it is highly advisable that you do physical activities regularly. These activities help strengthen the muscles of your body and as well as improve balance and flexibility. Of course, the challenge is how to squeeze in these activities in your already busy schedule.

Here are 9 easy-to-do exercises which you can do in under 30 minutes. These are classified into 3: Flexibility, Strength, and Balance exercises.

FLEXIBILITY EXERCISES

Flexibility exercises (stretching) help reduce chances of injury. Stretching for 5 to 10 minutes (warming up) sends signals to your body to get ready for heavier, aerobic activities such as walking, running, or swimming. 

It is important that you warm up before proceeding to a more strenuous workout. Here are some flexibility exercises you can easily do in 5 to 10 minutes.

CALF STRETCH

  • Place one leg far behind you with the toe pointed slightly inward.
  • Take a step forward using your other foot.
  • With the front knee slightly bent, lean forward keeping your back heel on the floor.
  • Hold for 15-20 seconds on each leg.
  • Repeat thrice each leg for two times a day.

SEATED HAMSTRING STRETCH

  • Use a firm chair.
  • Sitting on the front half, place one leg out straight with the foot pointing up.
  • Bend the opposite knee so that your foot is flat on the floor.
  • Center your chest over the straight leg, and slowly straighten your back until you feel a muscle stretch in the back of your leg.
  • Hold for  15-20 seconds on each leg.
  • Repeat thrice each leg for two times a day.

DOOR FRAME STRETCH

  • Face a door frame.
  • Place your heel as close to it as possible.
  • Slowly lean forward, allowing your heel to slide back as your toes extend upward.
  • Increase the stretch by bending  your front knee toward the door frame.
  • Hold for 15-20 seconds.
  • Repeat thrice each leg for two times a day.

STRENGTH TRAINING

Strength training exercises make the muscles stronger and more injury-resistant. These can also help in regaining lost strength in your muscles. Here are easy strength training exercises that you can do using common household/workplace areas/materials.

KITCHEN COUNTER CALF RAISES

  • Stand at a kitchen counter.
  • Place two fingertips on the counter.
  • Stand on one foot lifting the other heel off the floor, standing on your toes.
  • Slowly lower yourself to the floor and repeat.
  • Once you are on your toes, control your lowering — do not just drop down to the floor.
  • Repeat for 10-15 times.
  • 2 repetitions on each leg /2 times a day.

CHAIR SQUAT

  • Use a firm chair with armrests.
  • Do a split stance with one foot at the base of the chair and the other foot placed comfortably in front.
  • Slowly transfer your weight forward until your legs are supporting your body weight.
  • Slowly press up with your legs to standing.
  • To lower yourself, slowly reach for the chair with your hips.
  • Touch the chair with your hips and press back up for your next repetition.
  • Avoid “plopping” in your chair or rest in between repetitions.
  • Repeat for 10 -15 times
  • 2 Repetitions/2 times a day.

SEATED DORSIFLEXION

  • Sit in the front half of a chair.
  • Place both feet flat on the floor.
  • Gradually pull your toes and ankle up as high as you can.
  • Let them down slowly.
  • To add challenge, position your feet closer to your body.
  • Repeat for 10-15 times.
  • 3 repetitions/2 times a day.

BALANCE

A healthy balance system is important if you have problems due to illness, such as joint pain, weakness, or dizziness. Get your body back in normal condition and overcome any feelings of stiffness or unsteadiness with these balance training exercises you can do at home/office.

HIP FLEXION

  • Hold table or chair with one hand, then one fingertip, then no hands.
  • Do exercise with eyes closed, if steady.
  • Stand straight while holding onto table or chair for balance.
  • Slowly bend one knee toward chest, without bending waist or hips.
  • Hold position for 5-10 seconds.
  • Slowly lower leg all the way down.
  • Repeat with other leg.

HIP EXTENSION

  • Hold chair or table with one hand, then one fingertip, then no hands.
  • Do exercise with eyes closed, if steady.
  • Stand 12 to 18 inches from chair or table.
  • Bend at hips; hold onto chair or table.
  • Slowly lift one leg straight backwards.
  • Hold position for 5-10 sections.
  • Slowly lower leg and repeat with other leg.

SIDE LEG RAISE

  • Hold chair or table with one hand, then one fingertip, then no hands.
  • Do exercise with eyes closed, if steady.
  • Stand straight, directly behind chair or table, feet slightly apart.
  • Hold chair or table for balance.
  • Slowly lift one leg to side, 6-12 inches.
  • Slowly lower leg and repeat with other leg.
  • Your back and knees are straight throughout exercise.

Now that you’ve learned about these easy-to-do exercises, it’s time  to put them to the test. When you are ready to go to the next level of your training, it’s important that you consult your physician first before anything else.  To boost things up, consider taking Vitamin B Complex to make sure that you get the right supplements in making your body free from nerve damage and nerve pain.

Sources:

https://fitness.mercola.com/sites/fitness/archive/2015/09/04/exercise-sciatica-back-pain.aspx

https://www.foundationforpn.org/living-well/lifestyle/exercise-and-physical-therapy/