What would you say if you found out there were legitimate reasons why your exercise program is failing to give you the results you desire?
There are five nervous system related issues that could be hindering your muscle strengthening and injury prevention efforts. The brain communicates with every part of your body via nerves; this includes muscles, joints, and various aspects of your skin. These nerves run to/from the brain, go down the spinal cord, and then branch off to each and every part of the body. If anything along this path is disrupted, the nervous system communication with the muscles, joints, and skin is compromised. This means your muscles will not contract as efficiently as possible!
Here are 5 nervous system related issues that could be preventing YOU from activating the optimum number of muscle fibers each time you exercise:
1. Reduced sensitivity of joint receptors. This can impair feedback from the “end-point” (muscles) to the brain.
2. Muscles imbalances. This can result in POOR movement patterns.
3. Insufficient rest periods. Not resting enough (or resting too much) between sets can adversely affect recovery.
4. Poor coordination due to a lack of balance. This results in further muscle imbalances.
5. Impaired circulation. Nerves have their own circulation too. If this circulation limited, its communication with the muscles and joints is negatively impacted as well.
Mind Over Muscle – Get Your Control Back!
The nervous system controls all the muscles of the body. Unfortunately, the mind-muscle link tends to weaken over a period of time unless you challenge your muscles on a consistent basis.
Here are 5 solutions to regain control of your muscles:
- Nurture the right mindset for exercise. Don’t set yourself up for failure. The right amount of concentration helps optimize the results from your exercise routine. If you want positive results you have to believe in yourself and your ability. You can recreate your reality simply by believing that you can do it. Learning how to give yourself a positive attitude with something as simple as an audio training system can put you in the mindset you need to create the body you want. Once you begin to see success your mind will follow. You have to learn to recognize, acknowledge, and commend yourself for even the smallest of accomplishments towards your goals.
- Move in functional directions. This means multi-dimensional or 3-D movements. Remember to mix it up! This means that each of your exercises should encompass all motion; side to side, backwards and forwards, and rotational. If you train with true to life movements and motions your muscles and nervous system are stimulated in a real, true to life manner.
- Improve coordination by challenging yourself with new exercises. Every new exercise or movement pattern demands new pathways of “communication” between nerves and muscles. The greater the variety, the better it is for your muscles.
- Challenge your balance with core stabilization techniques. Ask your physical therapist to teach you the best exercises to improve your core stability.
- Optimize your rest period between exercises. The right amount of rest between exercises can help optimize muscle recovery. This process actually stimulates your body so that more of your energy can be directed to the actual exercising itself rather than using the energy to process your body’s circulation. The results of this better circulation throughout your body are less pain, less swelling, and in the end loss of fat faster and seemingly easier.
To help determine where you have movement deficiencies, contact our office and let us help you get back on track to taking control of your fitness! We can design an exercise regimen that will target your weakness and help you prevent injury.
Call any of our 3 locations today to see how we can help you live a healthier life!
Your Friendly PTs at Achieve Physical Therapy