9 Exercises to Combat Fluid Retention

Exercises myofascial release can help reduce the swelling. The pair of the power supply, you must to do exercises to combat fluid retention with a roller and/or ball hard.

All we heard at this term to which we associate the swelling of the body. But what is, in fact, the fluid retention?

This is a disorder of metabolism which consists in the excessive accumulation (above 75%) of water in the body. This water accumulates mainly in the intercellular space and causes a swelling in that particular area. The bumps the most common arise in the abdomen, hands and lower limbs.

To help combat this issue, we bring you a few exercises to combat fluid retention. We should start the training by exercises myofascial release. These exercises require the use of a roller (Foam Roller) or a hard ball (Lacrosse ball) that will be passed in the direction of the muscle fibers in the area of the body where the fluid retention is greater. This routine should be performed before any exercise, and it should have the duration of 1 minute per muscle group accompanied by controlled breathing.

EXERCISES TO COMBAT FLUID RETENTION: MYOFASCIAL RELEASE

1. EXAMPLE OF MYOFASCIAL RELEASE ON THE FOOT

9 Exercises to Combat Fluid Retention 1

– Running –

  1. With a Lacrosse ball, applying pressure on the sole of the foot and cause it to slide forward and back.
  1. EXAMPLE FOR THE QUADRICÍPITE

– Running –

  1. With the Foam Roller, place it in the middle of the thigh and gently slide from the middle toward the knee and to the environment in direction to the basin.
  1. EXAMPLE FOR THE HAMSTRINGS

– Running –

  1. Identical to the example above, we put the Foam Roller in the middle of the muscle group and we move it in the direction of the knee and the buttocks.
  1. EXAMPLE FOR THE TENSOR OF THE FASCIA LATA

– Running –

  1. Lying sideways, put the roller on the outside of our thigh and, with the aid of the opposite leg, we moved to free up the whole area, once more, from the middle to one of the extremities (knee or buttock).

The aerobic exercise will increase circulation to heart, the sweating and the our metabolism which, consequently, will have benefits in the reduction of fluid retention. The duration of the physical exercise and the intensity of the same will be the main components of this type of exercises and should be set by a personal trainer in view of the physical condition of the individual.

A gentle jogging for 30 minutes is one of the exercises most beneficial. You may also choose to walk, jump rope and other exercises in the cycle ergómetro, such as the bicycle, the elítica or rowing. The isometric exercise of sailing, this is another excellent way to facilitate the venous return and, consequently, the lymphatic drainage.

9 Exercises to Combat Fluid Retention 2

To finish the workout, nothing better than to stretch. The stretching will allow for a better blood circulation which, again, will decrease the accumulation of water in the affected area. The duration of each stretch should not exceed 20 seconds.

EXERCISES TO COMBAT FLUID RETENTION: STRETCHING

  1. STRETCHING OF THE ABDOMINAL

– Running –

  1. First, place your hands next to your chest and then stretch your arms up to reach this position.
  2. Care for the basin does not leave contact with the mattress, for this you will need to contract the glutes
  1. STRETCHING OF HAMSTRINGS LYING

– Running –

  1. With the aid of a towel, try to keep the leg the more stretched as possible and, simultaneously, pull the leg towards your head.
  1. ELONGATION OF THE QUADRICÍPITE LYING

– Running –

  1. Look pull your foot toward your buttock, keeping the thigh in contact with the mattress.
  2. For a bigger stretch, contract the glutes so that your basin to “push” the soil.STRETCHING ON THE POWERPLATE (VIBRATION PLATFORM)

9 Exercises to Combat Fluid Retention 3

Also, to finish the workout, you may want to use the PowerPlate (a vibrating Platform) for a relaxation massage, and, through their vibrations, to aid the lymphatic drainage of the different affected areas.

In this example, the massage focuses on the twins. Will suffice, with a frequency of 40Hz, 1 minute to reduce muscle tension and provide a less fluid retention in the muscle group.