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Critical Bench Review

Critical Bench Review Here’s the truth: Most people don’t realize the cause of their problems is tight hip flexors.

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While anaerobic exercise, glucose hydrolysis produces a large

amount of intermediate metabolites such as lactic acid

Critical Bench which cannot be eliminated by breathing

in our Critical Bench Review and most of them are transported

from the blood to the liver and converted into hepatic glycogen.

When lactic acid is produced too much, it is too late to

change, and lactic acid accumulation is formed.

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Critical Bench is about this, during aerobic exercise, glucose is metabolized to produce

water and carbon dioxide, which can be easily discharged

from the body through breathing, which is harmless to the human body.

After vigorous exercise for a certain period of time,

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in the body and insufficient oxygen supply

Energy is supplemented by anaerobic fermentation.

People who usually lack exercise have suddenly increased the amount of exercise and are more prone to muscle soreness, because their tissues have less ATP storage and poorer aerobic energy supply capacity.

Hip Muscles Pain

Hip muscles pain A large amount of lactic acid formed in the muscles cannot be quickly

transported to the liver and converted into hepatic glycogen

but accumulated in the body, causing muscles to feel sore.

When muscle soreness occurs, it must be distinguished from muscle strain:

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Muscle soreness: no history of injury, soreness occurs after a period of rest,

The range of soreness is wider, there is no limited tenderness point, and the soreness is significantly reduced after 1-2 days of rest Or disappear.

Can be relieved by rest, stretching, massage, etc.

Muscle strain: there is a history of injury, the pain range is small, and the most painful point is the wound.

The pain increases when you continue to exercise, and the pain

does not disappear or even worse after 1-2 days of rest.

It must be treated by medical means.

Muscle soreness is a concrete symbol of muscle fatigue.

Performance: fatigue, muscle pain, stiffness and other feelings.

Leg Muscles Pain

leg muscles pain Rest is the simplest and most effective way to

eliminate muscle soreness. Rest can alleviate the symptoms of muscle soreness, and can slowly promote the elimination of metabolites, restore the nutrition of

muscle tissues in muscle soreness, and make it return to normal. Rest is not static, you can take a walk, do light gymnastics, or elementary yoga.

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Warm water bath or local hot compress and massage can speed up the whole body and local blood circulation, enhance metabolism, improve muscle nutrition, and accelerate the elimination of acidic metabolites in muscles.

Usually the time of warm water shower is 10-15 minutes, not more than 20 minutes, the water temperature is 40-45 ℃ is the most suitable; the hot towel is about 10 minutes, the water temperature is not too high, about 42 ℃ to prevent the occurrence scald.

Pain in Muscles

Pain in muscles reasonable nutrition: The substances consumed during exercise are

supplemented by the usual nutrients, so the diet should be rich in sugar, protein, vitamins and minerals.

The foods are diverse and easy to digest. Eat more fresh vegetables and fruits.

Oral vitamin C can promote the synthesis of gelatin in connective tissues, help accelerate the repair of damaged tissues and relieve soreness.

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Vitamin E can reduce the accumulation of harmful products (free radicals, etc.) during exercise, relieve muscle soreness during exercise, and reduce the degree of muscle damage caused by intense exercise.

Prevention of muscle soreness: The exercise load should be

scientifically arranged according to different physiques and different health conditions;

when exercising, try to avoid focusing on a certain part of the body for a long time, so as not to overload the local muscles; strengthen the key muscles.

That is, when you are about to practice

Preparation activities for heavily loaded local muscles; finishing exercises after exercise,

in addition to general relaxation exercises, should also

pay attention to muscle stretching exercises, which helps prevent local muscle fiber spasm.

intercostal muscles pain

intercostal muscles pain Starting point: posterior margin of iliac crest and iliac lumbar ligament

Dead point: medial half of the 12th costal, transverse process of the 1st-4th lumbar vertebrae


Lift and tilt the pelvis forward at the lumbosacral joint;

At the spine joints, straighten and torso the trunk;

At the rib spine joint, press down the twelfth rib

Clinical analysis

Trigger point

Etiology: Acute or chronic muscle overuse (for example, repeated lifting of heavy objects or bending over) and sudden excessive

when the spine is flexed, especially with contralateral

flexion or arbitrary Direction of rotation), the joint dysfunction

of the thoracolumbar spine is caused by long and short feet.

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Symptoms: usually feel deep lower back pain, occasionally

insomnia (due to tenderness transferred to the greater trochanter of the femur), Turning over in bed, feeling difficult to get up from bed or chair,

intense pain when coughing or sneezing, limiting spine curvature and range of motion for contralateral scoliosis

and pelvic elevation, contralateral protruding scoliosis. 

The pain to groin

and even to the male scrotum and testicles.

neck muscles pain

neck muscles pain

(1) The lumbar square muscle is located in the deep surface of the erector spinae and behind the psoas major muscle, and assists in forming the posterior abdominal wall;

(2) When the lower part of the body is fixed, the lumbar square muscles

correctly position the spine relative to the pelvis, and the coordination of the lumbar square muscles and the erector spinae can keep the body upright;

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(3) When standing, the pair of lumbar square muscles and the gluteus medius muscles together maintain the positional relationship of the body on the lower limbs;

(4) The lumbar square muscles help to breathe.

When inhaling, the lumbar square muscles pull the 12th rib to fully expand the rib cage. 

Disturbances of the lumbar square muscles can occur when exerting respiration, weakening the strength of the gluteus medius, and disorders of

the postural muscles such as the erector spinae,

abdominal muscles, and lumbar muscles;

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(5) If the lumbar muscles on one side are tight

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(1) The innervation of the lumbar square muscles is the lumbar plexus (T12-L3).

they can manifest as lesions of the lumbar square muscles;

(2) When the contraction injury of the lumbar square muscle occurs, it can compress the nerves in front, such as the inferior iliac nerve and iliac inguinal nerve.

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anabolic aftergrowth

(1) Masticatory muscle-sternocleidomastoid muscle-thoracic rib muscle-waist square muscle-gluteal muscle

(2) Damage to any part of the fascia chain can cause lesions in other parts.

Examination and palpation

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Critical Bench Review Positive: if the torso of the torso cannot be

palpated to the right side of the torso, or if there is pain

or discomfort, it indicates lumbar muscle

(2) Palpation

In the patient’s prone position, the therapist first

positions the lateral edge where it is palpated deeper

allowing the patient to raise the ipsilateral pelvis (to the head).

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Be the strongest that you can be Place your left foot in

front of your right foot, then bend your torso to the right

and pull the right arm with your head raised to the left.

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Unlock Hips

Unlock Hips A hip rupture or discomfort may cause someone to want to stretch or “pop” the hip back into place. 

In order to perform this operation safely at home, it is important to learn the correct technique.

The hip is the main joint of the human body. This is very important for weight bearing and sports. Some factors that may affect the health of the hips include age, weight, pregnancy, and injury.

Sometimes, a person’s hips may feel as if they are no longer aligned properly. In some cases, tight hip joints may be the only problem. At other times, tight hips may feel pain or make a harsh sound.

How to unlock your hips

How to unlock your hips A person can untie the buttocks at home in many ways. Some of the safest methods are listed below. As with any stretching exercise, a person should warm up first to help promote blood flow and flexibility.

1. Side lunges

Side lunges stretch the legs and buttocks. For side lunges, one should do the following:

Stand up straight, feet apart. Lean to the left and bend your left knee. 

Stretch as much as possible and hold the position for a few seconds. Repeat on the other side.

2. Butterfly stretch

The butterfly stretching exercise is a good exercise to stretch the hips and improve flexibility. 

During the stretching process, people may feel the “pop” of the hips.

To perform butterfly stretching, one should do the following:

Bend your legs on your knees and sit on the floor so that the soles of each foot are touching. Keep your back straight when sitting down. 

Use the palm of each hand to gently push the knee down to the ground. Hold the position for a few seconds, then gently release your knees. For minor changes in butterfly stretch, the American Sports Commission (ACE) recommends a seated hip stretch.

The seated hip stretch starts in the same sitting position as the butterfly stretch. However, instead of touching the soles of the feet together, a person places one foot on the other thigh. 

Then, they should lean forward and hold the posture for about 30 seconds.

3. Rotate the hips on the chair

Similar to the butterfly stretch, the person sitting in the chair can stretch one side of the hip at a time. To do this, they should follow these steps:

Sit straight on the chair with your feet firmly on the ground. Raise your right leg and place your right ankle above your left knee. 

Use the palm of your right hand to gently push your right knee to the floor and hold for a few seconds. Repeat the stretch on the other side.

4. Pigeon Pose

The posture of the pigeon will help stretch the back buttocks. This is one of the more complex postures and may require some practice. 

However, most people should be able to perform it to some extent. Ideally, people should perform pigeon poses on soft mats to improve comfort and prevent injuries.

To perform the pigeon pose, an individual should perform the following actions:

Start posing on hands and knees. Rest your right knee forward so that it is close to your right wrist. Extend the left leg to the back of the body. 

Place your right foot behind your left wrist and rest the outer edge of your foot on the mat. Lower the hips and left leg so that they are as close as possible to the mat. Hold the position for 20-30 seconds. Repeat on the other side.

5. Kneeling and hip flexors

The ACE recommends kneeling hip extension to loosen the hips and help promote overall health of the hips. To perform knee flexion, a person should do the following:

Start in a kneeling position with one leg, with your left knee flat on the floor. Bend your right knee forward and place your right foot on the floor. 

Keep your back straight and gently shrink the left groove. Move your suitcase forward gently until you feel a stretch. Repeat on the other side.

6. The torso rotates when standing

You can stretch or “pop” your hips while standing. For this, one should try the following methods:

Stand with your feet shoulder-width apart. Put your hands together at chest height in front of your body. While keeping the lower body still, gently twist the upper body as far as possible to the left. 

Hold this position for a few seconds. Slowly return to the center. Repeat on the other side.

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There are certain risks and precautions to be aware of when trying to unlock the buttocks at home. These include:

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It is important to warm up for a few minutes before stretching the hips. Insufficient preheating can cause muscle strain and injury, which can cause pain.

Avoid sudden shocks

When stretching, one should avoid sudden shocks. These can cause muscle and tendon injuries.

Avoid certain stretching exercises

A person should not try any stretching exercises that they are not comfortable with. This includes stretching exercises that can lose balance and increase the risk of falls.

People should also avoid any buttocks stretching exercises that cause extra pain or discomfort. If a person starts hip extensions and causes pain, they should stop the extensions.

Seek expert advice

Some people suffer from hip pain due to injuries. In these cases, they should not try to stretch their buttocks without the guidance of a healthcare provider.

Causes of hip pain or discomfort

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The medical term for rupture or burst is crepitus. The most common cause of pits is the accumulation of air in the joints. This can happen for a variety of reasons, including joint inflammation and joint tightness or restriction. Other potential causes of vomiting include the following:

Arthritis: A disease that causes joint pain and inflammation.

Bursitis: Inflammation of the fluid-filled sacs, which softens the tissues near the joints.

Tendinitis: It is inflammation that connects muscles and skeletal tendons, or tissues.

Hip Bone Hip Syndrome: Inflamed tendons rattle when rubbing against the bone.

Cleft lip: cleft lip or soft cartilage around the buttocks.

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