Too much tension without good relaxation takes a lot of energy. Movements become constrained, fatigue increases, blood circulation, sleep and so on is disturbed. In general, as far as muscles are tensed, they should relax as well. However, this is far from always the case. A sedentary lifestyle and inactivity lead to the fact that some muscles are too stressed, and others get tired even after a little work with them. We have to resort to special means, how to relax the muscles. Knowing them is extremely necessary for those who seek a full-fledged lifestyle.
Tension and relaxation
To know how to relax muscles, and to be able to do this, you need to learn how to feel and be able to work with tension. The method consists in voluntary muscle tension, and then in their natural relaxation. So we will not only learn how to relax muscles, but also become better at feeling our body.
In turn, deal with different parts of the body. You should start with those muscle groups that are felt best. This is the hands, as well as the face. Do exercises in any position convenient for you. But the best option is still a lying position on your back.
Squeeze the leading hand first into a fist that there is strength. Hold it for a few seconds before relaxing your muscles. After that, try to release the tension and feel your muscles at this time. No need to overdo it. Let the body relax naturally, and you just watch your sensations. After that, repeat the exercise. You will notice that you will feel much better relaxation. Do the same with the other hand. After your hands feel good, focus on the whole arm, forearm, and shoulder.
Then do the same with the muscles of the face, starting with the muscles around the eyes and then moving to the lower jaw and neck.
Having mastered these parts of the body, we go to the feet, and then the calves, hips, buttocks, stomach, lower back and back as a whole. In the end, mentally walk your gaze all over your body. Try to feel if there are still sandwiched areas left. If you feel the tension elsewhere, relax these places in the same way, exerting them very, very strongly for a few seconds, and then releasing the tension.
After the whole session, you do not need to get up quickly and get down to business immediately. If you did the exercises while lying down, first turn on your side, pick up your leg, standing on all fours. Gradually transfer the center of gravity to one knee, and then to your legs. If you practiced sitting, you should first bend forward and transfer the weight to your legs, after which you can slowly get up. It is imperative to adhere to such a gradual exit from relaxation.
We focus on our body and touch
You can learn how to relax tense muscles by developing overall sensitivity. Try to run through the body with an inner gaze and feel your muscles, then the temperature of the external environment, the surface with which you are in contact, the pulsation, and so on. All that can only be felt in the body. You should not rush. Try to dwell on every feeling. For example, starting with the fingers of your hand, gradually move to the brush, elbow and reach the armpit. The main thing in this exercise is not relaxation, but concentration on your feelings.
The essence of the next exercise is to focus attention on breathing. Concentrate on it and be aware. Feel the surface you are contacting with your clothes. Focus on all points where the body is in contact with clothing and the surface. Watch your attention and try not to control it and not to command. Just enjoy the touch. Usually muscle tension goes away after a few minutes.
Movement - life: relaxing arms and neck
It is not in vain that people say: "Relieve stress." And this is not just a figure of speech. Voltage can indeed be relieved. Let's try to implement it.
Bending your elbows, shake your hands. No great effort is required. Let the brushes hang out. Then spread the vibration all the way to your hands, lowering them, raising your shoulders to your ears and letting them fall. Relax your neck. Let the chin fall to the chest. Slowly let the head make a semicircle in one direction, then in the other. You do not need to pull your neck. Let the muscles themselves choose a stretch that is convenient for them. When doing this exercise, try to feel where there is tension that prevents the neck from moving normally. Gradually you will work with these sites.
Relax your torso and legs
Lean forward, backward and sideways. But try to do these exercises not at the expense of muscle effort, but by relaxing the antagonistic muscles. Therefore, the movement should be soft and slow.
Place your hand against the wall and make several swings with your foot forward, backward and to the sides. Let the foot move freely. No need to try to raise it as high as possible. Do not forget that you do not stretch, but relax. Do the same with the other leg, and then with the arms.
Standing straight, turn to the side relaxed. Exercise is performed with the muscles of the legs and pelvis, while relaxing the upper body as much as possible. Hands should hang out like ropes down. The head can turn after the body. We do not fix breathing, but breathe freely. Let the hands “fly”, sweeping to the sides and up, and the body twists as he wants.
How to do exercises for relaxation
At the end of each relaxing exercise, a short pause should follow. In this case, you can smoothly get up and stand or walk, trying not to strain. If possible, repeat some exercises during the day, giving rest to tired muscle groups. In this way, you will gradually very well understand how to relax your muscles.
While the lying position is optimal, it will be possible to apply it during the day only on the day off. You can do relaxation exercises at lunchtime, and sitting on a chair, and being in public transport in any position. Feel your muscles and you will succeed!
Bath
A great and very pleasant way to relax is to take a bath. Fill it with warm water, add a few drops of your favorite essential oil, or pour an infusion of herbs (such as chamomile).
This bath perfectly relaxes the muscles and cleanses the pores of the skin, improving breathing of the whole body.
Massage
A relaxing massage, especially after taking a bath, will perfectly complement the procedure. Starting from the toes and feet, you should gradually move up and walk throughout the body. Massage will fill the body with energy and as if breathe new life. Of course, it is better if the massage therapist does the procedure. But you can do self-massage. Indeed, for its relaxing appearance, great efforts are not necessary.
Muscle Relaxing Drugs
Sometimes the process is so running that exercises and home procedures do not bring the desired effect and the tension remains. It is advisable to continue doing relaxation exercises. But often people prefer to replace their own efforts with pharmacy drugs.
There are special medications that relax muscles. Among them there are ointments, tablets and even injections.
Ointments will help relieve pain in the legs. For example, Finalgon is applied to sore areas, after which the legs must be provided with heat. Of course, baths after applying the ointment should not be considered.
With osteochondrosis and muscle cramps , pills that relax muscles are often prescribed. Among them are known, for example, "Midokalm", "Baclofen" and "MM-301".
Intravenous drugs can be administered for short-term operations.
Last few tips
Engage in physical therapy. With the help of simple but well-chosen physical exercises, you can achieve a lot, including learning how to easily relax.
Choose a chair that supports your lower back well. Well, if it can be regulated.
Try to keep your head straight, not lifting your chin, but not lowering it.
If you have sedentary work, then try to take small breaks every hour. Walk down the corridor, up the stairs. Bend to the sides and chat with your limbs.
Conclusion
We have considered only a few of the many methods available for muscle relaxation. But if you start using at least these, then, probably, no additional means, relaxing muscles, will be required in the future.