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Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on

What is Muscle Contusion Or Bruise?

Athletes in contact sports have many chances of getting a muscle contusion (bruise). Contusions are second only to strains as a leading cause of injuries from sports. Most of the contusions are minor and heal fast, without taking the athlete out of the game. However, severe contusions can cause deep tissue damage and complications which may prevent an athlete from playing sports for months.

What is the Difference between Muscle contusion or bruise?

Contusions occur when a blunt object strikes a part of the body with a direct blow or repeated blows, crushing underlying muscle fibers and connective tissue without breaking the skin. The result of falling or jamming the body against a hard surface can be a contusion.

What is Muscle Contusion Or Bruise?


  • Swelling
  • Pain
  • Limitation in ROM Around injured Area
  • Weakness in injured Muscle
  • stiffness
  • Sometimes Blood accumulation is present at the site of damage
  • underlying complications like a fracture, dislocation of joint
  • sprain
  • torn muscle
  • Abdominal contusion in sports cause internal organ damage

Treatment of Contusion

Keeping the muscle in a gentle stretch position and using the RICE protocol to control pain , bleeding and inflammation is the best way to treat Muscle Contusion.

Rest. Rest. Protect the injured area by halting play from further harm. Also, you can use a protective device (i.e., crutches, sling).

Ice. Use cold packs, several times a day, for 20 minutes at a time. Do not apply ice straight to the skin.

Compression- Wrap the wounded area lightly in a soft bandage or wrap of an as.

Elevation. Height. Raise the injured area above the heart to a level.

With simple measures of treatment, most athletes with contusions get better quickly. Your doctor may prescribe nonsteroidal anti-inflammatory drugs ( NSAIDs), such as ibuprofen, or other pain relief medications. Do not massage the area which has been injured. 

You will probably need to continue using rest, ice, compression bandages, and elevation of the injured area for control of bleeding, swelling, and pain during the first 24 to 48 hours after injury (acute phase). While the injured muscle heals, keep on exercising your body's uninjured parts to keep your overall fitness level going.

Rehabilitation Or Physiotherapy

Inflammation and swelling should start to decrease after a few days, and the injury may feel somewhat better. Your doctor may tell you to apply gentle heat to the injury at this time, and start the process of rehabilitation. Remember to step up your level of activity gradually.

Depending on the extent of your injuries it may take several weeks or longer to return to your normal sports activity. If you put too much stress on the wounded area before it has cured enough, excessive scar tissue can develop and cause more problems.

Your doctor may prescribe gentle stretching exercises in the first phase of rehabilitation which begin to restore the range of motion to the injured area. Having improved your range of motion, your doctor will probably recommend incorporating weight-bearing and strengthening exercises. Your doctor may let you return to non-contact sports when you have a normal, pain-free range of motion.


  • Compartment-Syndrome
  • Myositis Ossificans


  1. Really amazing information you have shared i was looking for this kind of unique information please do share that kind of unique information more as you can.
    -Massage Therapist In Croydon


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