אימונים קצרים כנגד התנגדות גומיות מפחיתים כאב ומחזקים שרירים
Short bursts of resistance exercise during the workweek—as little as 2 minutes a day—can significantly reduce neck/shoulder pain and increase strength, according to a new study presented at the Annual Meeting of the American College of Sports Medicine earlier this month.
For the study, Lars Andersen, PhD, and his colleagues in Copenhagen, Denmark, completed a randomized controlled trial of 198 office workers with neck and shoulder pain, and tenderness to palpation. The trial utilized Thera-Band Elastic Tubing with handles for an exercise routine using only one exercise for either 2 or 12 minutes. The subjects were randomly assigned to a nonexercising control group, a 2-minute exercise group, or a 12-minute exercise group. The exercise groups performed a lateral raise with the arm slightly in front of the body while using elastic tubing for resistance.
The exercises were performed 5 days per week—10 minutes a week in the 2-minute group; 60 minutes per week in the 12-minute group—for 10 weeks. Female participants started with Red (medium) Thera-Band resistance tubing, while the male participants started with Green (heavy) tubing. Both groups gradually increased their repetitions and resistance to Blue (extra heavy) Thera-Band resistance tubing.
After 10 weeks, both exercise groups significantly reduced their neck/shoulder pain and tenderness, and significantly increased their strength compared to the control group. There was no significant difference between the exercise groups.
The researchers concluded that as little as a single set of 2-minute Thera-Band exercise to failure can significantly reduce pain and tenderness in office workers with neck/shoulder pain.
“These findings have implications for both employees and employers,” Andersen says. “A simple resistance exercise program performed 2 minutes a day can significantly reduce neck/shoulder pain in office workers, potentially leading to improved productivity and reduced health care costs.”