Sickle Cell and Muscle Imbalances Pt. 2
This is a continuation of my earlier article where I talked about the relationship between sickle cell and muscle imbalances. To address my imbalances and to continue on my mission to thrive physically with Sickle Cell I've incorporated some corrective exercises into my daily routine with the help of my coach and some personal research. The goal with these exercises is to lengthen tight hyperactive muscles with stretches and the strengthen underactive muscles.
First, bellow is a video that will give a better understanding on stretching and different types of stretching and their benefits. As of right now I'm mainly practicing C.R.A.C. stretching since not only do I get a stretch but I'm also incorporating the movement of the stretch into my muscle memory.
Corrective Stretches and Strength Exercises
Tight Over-active- Hip flexors
Weak & Under-active- Glutes
Corrective stretch: knees and hip flexors
Followed by corrective strength exercise: glute bridges
Tight Over-active- Shoulders/Peck minor
Weak & Under-active- Scapulae
Corrective stretch: Shoulders
Followed by corrective strength exercise: Scapulae wall presses.
Resources
What is a stomach vacuum and how to perform it.
Correct form for glute bridges.
Tight Over-active- Lower back/Lumbar spine
Weak & Under-active- Lower Abdominal
Corrective stretch: lower back
Followed by corrective strength exercise: stomach vacuums and planks
Tight Over-active- Neck extensors
Weak & Under-active- Neck flexion muscles
Corrective stretch: side neck flexion and neck extensors
Followed by corrective strength exercise: 3 minute isometric neck extensors holds.
How to plank correctly.
How to perform correct scapulae wall presses for mobility.
Extra Notes
One major piece of knowledge I keep in this process is that this is a correction that deals more with the nervous system than the muscular system. This means focusing on my habits to train my body into new movement patterns and posture even more than stretching and exercising. This includes changing the way I sit, learning to activate muscle groups that have been programed to be less active and to not overly recruiting muscles that are hyperactive (an example of this is activating my core, under-active, when I work out and not recruiting my lower back muscles, which are under-active, as much.) and avoiding foods that causes inflammation.
This is just the beginning of the process and I'll be sharing more in later posts.
Movnat shared this on their Facebook page not too long ago on alternative ways of sitting that are not as unhealthy as sitting slouched in a chair. www.movnat.com. It's recommended that we rotate between different sitting positions instead of sitting in one stance for hours.
