Decon Break - Range Of Motion Exercise To Prevent Scar Tissue Formation
Hey guys, I’ve constantly read that if you have an injury or bad P.I.’s or just need a deconditioning break, that you need to rest or take X amount of time off from P.E.
I may have something to add to this.
So I’ve been taking an exercise science class call injury prevention and treatment for my major and the professor was explaining how to treat injuries to tissue, like ligaments and tendons. First, get rid of the pain. 2nd, work range of motion! Then get back to building strength.
The reason for working range of motion is because after an injury, SCAR tissue begins to form at the injury. This is not good tissue for P.E. I’ve actually read posts from Firegoat about this along time ago, but nowhere else.
I see countless times the recommendation for a decon break of 2 weeks-6 months, but I never see Range of Motion exercise recommended during these decon breaks.
So I believe during your decon break, once any pain has subsided, you should always do some range of motion exercises.
Something as simple as this (10minutes total):
I would say warm up with shower head in one hand, and with the other hand, do pulls in each direction, plus rotaries (for 1 minute each)(VERY lightly)
Then take some conditioner and do EXTRA light jelq for 2 minutes.
Maybe 4 times a week.
Do this while keeping in mind, it is for RANGE OF MOTION to keep scar tissue from forming, not gains. Light.
Do you guys have anything to add to the Range Of Motion exercise?
This is just a little that I’ve learned, if anyone has anything to add, awesome!
Let’s recommend these light R.O.M (range of motion) exercise along with recommending decon breaks to prevent that nasty scar tissue from forming!
5-28-16: NBPEL 5 & 8/16. BPEL 6 & 3/16. Mg 4 & 4/16.
10-17-16: NBPEL 5 & 8/16. BPEL 6 & 6/16. Mg 4 & 8/16
Goal: NBPEL 7x5.5