Muscle atrophy is the decrease in size and wasting of muscle tissue. If your muscles have atrophied, you’ll notice a reduction in muscle mass and strength. There are different kinds of muscle atrophy, each with its own treatment options, but we’re going to focus on how exercise can help relieve symptoms by rebuilding strength and mass. Dr. Samantha Marner, PT, DPT, Clinic Director of our Northeast Wichita Clinic, shared a few exercises with Everyday Health that help patients with atrophied muscles regain their strength.
Push-Ups
“Push-ups are a functional upper body exercise, meaning the movement incorporates several muscle groups and directly relates to daily tasks such as pushing open a door, pushing a stroller or grocery cart, and pushing a lawn mower,” Dr. Marner says.
- Begin in a plank position with your hands on the floor, slightly wider than shoulder-width apart. Your toes should be on the ground, feet hip-width apart, and your body in a straight line from head to heels.
- Slowly bend your elbows to lower your chest, hips, and head towards the ground, keeping your body straight. Your elbows should bend at about a 45-degree angle from your body.
- Push through your palms to straighten your arms and return to the starting position, keeping your body straight.
Dr. Marner emphasizes the adaptability of push-ups, understanding that everyone’s recovery journey is unique. She advises that push-ups can be modified from the knees or against a wall, depending on your strength level, making you feel accommodated and understood.
Aquatic Exercises
“Aquatic exercises are a great way to meet physical activity recommendations while allowing less stress throughout joints, including the low back, hips, and knees,” Marner says. “The water allows for some resistance while providing body weight support.”
Aquatic exercises, such as squats or marches done in a pool, provide natural resistance while reducing strain on muscles, bones, and joints. This form of exercise is beneficial for individuals dealing with joint issues or recovering from injury, as it allows them to build strength without added stress on their bodies.
Schedule an Appointment
If you’re experiencing muscle atrophy or weakening of your muscles, we encourage you to take the first step towards a healthier, more balanced life. Schedule an appointment with Advanced Physical Therapy today. Our skilled therapists, like Dr. Marner, can provide personalized guidance and support to help you implement these stress-relief techniques effectively. Read the full article here: Muscle Atrophy: 5 Exercises to Build Strength.
