Muscle Atrophy Exercises to Build Atrophied Muscles

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Muscle atrophy is characterized by the gradual weakening and wasting away of muscle tissues. This condition can be triggered by factors such as insufficient muscle use, malnutrition, diseases, or injuries. However, in numerous instances of muscle atrophy, it is possible to restore muscle mass through targeted exercises, accompanied by appropriate dietary and lifestyle adjustments.

Exercises to Engage into for Reversing Muscle Atrophy

Consider the guidance of a qualified instructor or physical therapist when addressing muscle atrophy. While some activities can be performed independently, having a professional assess your capabilities and guide you through tailored exercises proves invaluable in reversing muscle atrophy.

Initiate your exercise routine with a gradual increase in intensity, particularly if you are resuming physical activity after an extended hiatus. Recognizing that your body may not be as robust as before, starting slowly mitigates the risk of overexertion.

Water Exercise and Aquatic Rehabilitation

Explore the benefits of water exercises, especially if recovering from muscle atrophy. Swimming and aquatic workouts are recommended for their muscle-toning properties, pain alleviation, and muscle memory enhancement. Begin with simple activities like walking in the pool, progressing to knee lifts and water push-ups(1^✔ ✔Trusted Source
Exercise and Muscle Atrophy

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Diversify Your Exercise Routine

Expand your exercise routine to include body-weight exercises, such as squats, lunges, triceps dips, and basic ab crunches. Gradually introduce resistance exercises using tools like resistance bands or weight machines, ensuring proficiency in body-weight exercises before advancing. Some type of exercises that can be followed are:

1. Isometric Exercises

Isometric exercises, focusing on muscle contraction without movement, are ideal for rebuilding atrophied muscles. Plank, wall sit, isometric push-up, low squat, and calf raise hold are effective exercises.

2. Resistance Exercises

Resistance exercises, utilizing resistance bands, weights, or gravity, create tension in muscle fibers, promoting muscle strength and growth. Straight leg raises, leg adduction, bicycle crunches, lunges, and chin-ups are recommended exercises.

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3. Weightlifting Exercises

Weightlifting exercises, involving free weights or machines, are excellent for building muscles. Chest press, back squat, overhead press, single-arm dumbbell row, and bench press are beneficial weightlifting exercises.

4. Team Sports to Support Muscle Rebuilding

Engaging in team sports, such as soccer or hockey, increases exercise intensity. A 2017 study revealed muscle mass gain in inactive older adults after playing floorball twice a week for 12 weeks, combined with protein intake(2^✔ ✔Trusted Source
Ways to Reverse Muscle Atrophy/Wasting: Best At-Home Exercises

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Incorporate Cardio for Comprehensive Muscle Building

Enhance your muscle-building efforts by incorporating cardio exercises into your routine. Establish a regular walking or cardio regimen, starting with shorter durations and gradually progressing to longer sessions.

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Prioritize Stretching for Flexibility

Include stretching in your post-workout routine to improve muscle flexibility and range of motion. Allocate five to ten minutes for stretching after each workout, targeting major muscle groups. Perform a separate stretching session focusing on the back, upper body, neck, forearms, wrists, triceps, chest, buttocks, groin, thighs, instep, and hamstrings.

Specific Stretches for Targeted Muscles

Learn specific stretching exercises tailored for different body parts, including neck, shoulders, triceps, wrists, hamstrings, lower back, and legs. Follow safe practices for each stretch, holding for 15 to 30 seconds to enhance overall muscle recovery and flexibility.

Muscle Atrophy Treatments

Treatment options vary depending on the type of muscle atrophy. Physical therapy, electrical stimulation, and surgery are common approaches. Physical therapy exercises, such as stretching and heel raises, can be done at home. Electrical stimulation involves applying minor shocks to weak muscles. Surgery is considered in cases of injury, neuromuscular impairment, or severe malnourishment.

Disclaimer: Consult with Your Healthcare Professional Before Initiating Muscle-Building Programs

Prioritize consulting your doctor or health provider before embarking on any muscle-building endeavors. Even if a specific disease is not identified as the cause of your muscle atrophy, seeking advice ensures safety and could lead to a referral to a qualified trainer or physical therapist.