Exercises to relax muscles: practical tips and effective techniques

From this article you will learn:

• What are effective exercises to relax different muscle groups?
• What exercises are used to relax the muscles of the back and neck?
• What is a set of exercises to relax the facial muscles?

Have you ever thought about how much stress has on you? Do you suffer from insomnia, increased irritability or fatigue? Or maybe your friends, looking at your condition, have long been hinting to you that it’s time to rest? If at least one of the signs listed suits you, then perhaps you really need relaxation. Learn, first of all, to relieve muscle tension, and then you will notice how your quality of life will improve. In our article we will tell you in more detail about what relaxation exercises you should master.

Secrets of muscle relaxation in the form of one exercise for different muscle groups

American doctor E. Jacobson in the 20s of the last century developed a technique of progressive muscle relaxation, which was based on the laws of physiology. The basis was the fact that after each tension, any muscle automatically relaxes. Accordingly, to achieve deep muscle rest, you must first work hard. If you hold strong tension for 10–15 seconds, then relaxation occurs for 15–20 seconds.

Performing the technique begins with focusing on breathing. You need to breathe slowly and calmly. Having caught this state of relaxation, you can begin to do the exercises. During training, different muscle groups are worked out.

• Hands. Clench your fist tightly and tense your entire arm from your fingers to your forearm. Then, as you exhale, try to achieve complete relaxation, releasing tension from the muscles. Feel the relief that comes. Perform similar actions with the second hand. Right-handed people should start exercises to relax the muscles of the shoulder girdle with their right hand, and left-handed people should start with their left hand.
• Neck. Neck exercises are done at a slow pace. Tilt your head back and twist it from side to side. Next you should completely relax. Another exercise to relax the shoulder muscles is to tilt the chin to the chest, while the shoulders should be raised as much as possible towards the ears.
• Face. A good workout for the facial and eye muscles is to tense them briefly and then relax them. To do this, you need to close your eyes tightly, frown, wrinkle your nose and clench your jaw tightly, moving the corners of your mouth back. Another option for tension can be to imitate strong surprise, when the eyebrows are raised as much as possible and the mouth opens.

• Breast. Take in more air and hold your breath for a few seconds. This should be followed by a stage of relaxation and restoration of breathing.
• Back and stomach. The optimal exercise for the muscles of the back and lower back is tensing the abdominal muscles while simultaneously bringing the shoulder blades together and arching the spine.
• Legs. With your knee slightly bent, tighten all your thigh muscles. Pull your toes towards you as much as possible. Then clench your fingers, extending the ankle joint. This exercise to relax the leg muscles must be performed regularly.

Repeat the given complex several times. At each stage of relaxation, concentrate on your sensations, try to fully experience this pleasant state. This approach helps relieve stress and normalize your emotional state.

Ideomotor training.

The effect of real and imaginary movement formed the basis of ideomotor training. Independent use of this technique is impossible due to the specifics of the method. The basis of ideomotor training is a similar effect of real and imaginary movement, but only if the imaginary movement was previously mastered in reality. Ideomotor training is the next logical step after mastering the method of neuromuscular relaxation, when motor relaxation exercises can be transformed into their mental reproduction.

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5+ effective exercises to relax your back and neck muscles

1. "Starfish".

Starting position – lying on your back, arms to the sides. Sit on a flat, hard surface. Try to relax as much as possible. Then begin twisting to the side, with your upper torso and arms moving one way and your lower body moving the other. After this, return to the starting position and twist in the opposite direction. Take your time and don't overexert yourself.

1. "Lying stone"

This is a good exercise to relax the muscles of the neck, shoulders and back, helping to improve blood circulation throughout the body. To complete this you will need a mat and a chair. The latter is installed with the seat towards the rug at its very edge. It is necessary to lie on your back so that your legs are bent with your shins lying on the chair. Your hips should be at right angles to the floor. Lie like this for three to four minutes, and then perform several swings with straight arms, trying to reach the floor behind your head with your hands.

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1. "Flexible snake"

Starting position – lying on your stomach, arms supported at shoulder level. Using your hands, slowly lift your upper body. Be careful: your feet rest on your toes. Feel the tension in the muscles of your legs and abdomen, but do not cause discomfort. Return to the starting position. It is advisable to perform at least ten repetitions. This way you will take care of your spine, protecting it from the effects of daily stress or sedentary work. You can also use this exercise to relax your arm muscles.

1. "Embryo".

The fetal position is considered to be the most comfortable and physiologically correct, since it is this position that is established by nature when the fetus is inside the mother. An adult relaxes much faster in it and restores his strength and peace of mind. Starting position - on your back, legs bent and pulled to your stomach with your hands. Lie like this for a minute. Return to the starting position, then do the exercise while lying on your side (first on one side, then on the other). Repeat several times.

1. "Corner".

This exercise to relax the muscles of the lower back and back is performed near a sofa or soft chair. You need to stand behind the back of the furniture and, leaning over it, hang there for several minutes. In this case, the lower abdomen rests on the back, and the toes are on the floor. During the exercise, the body should be bent at a right angle and the arms folded on the chest.

1. "Legs Braiding"

Starting position - lying on your back with your legs bent at the knees and your feet resting on the floor. Grasp your right leg with your hands and rotate it, bringing your shin under the knee bend of your left leg. Slowly pull your legs towards your stomach with your hands until the shin of your left leg is horizontal in the air. Hold the pose for about 30 seconds, then repeat on the other limb. At least eight repetitions are required for each leg.

Regular muscle tension can cause spasms that will bother you for many years. When blood vessels and nerve fibers are pinched, many internal organs and the brain begin to experience a lack of oxygen and nutrients, which negatively affects human health.

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Performing exercises to relax the abdominal and back muscles does not require much time and effort. It is enough to accustom yourself to daily exercise, and then you will be able to overcome many different health problems. Chronic migraine, intercostal neuralgia, decreased vision and other pathologies will recede if you exercise regularly. Physical activity and water procedures in combination can significantly increase a person’s ability to work and improve his mood.

Therapeutic effect of the technique and possible complications

The healing properties of PIRM are as follows : tense areas relax, tension goes away, and the entire body system is restored, improving its functioning. It is known that the muscular frame is the most important component of our body. Excessive tone and disturbances in its functioning affect the joints, nervous system, and internal organs. For example, with scoliosis, the back takes on an incorrect position, and the functioning of the heart, digestive and other complexes worsens, and vision weakens.

After relaxation, the tight muscles return to their normal state and work correctly. This affects the joints and ligaments, blocks and the accompanying discomfort go away.

In general, the post-isometric muscle relaxation procedure does not carry any complications. But everyone has their own muscle structure, so everyone will have different reactions and sensations. However, we can assure you that with the correct technique, all pain will disappear. There may be significant discomfort if you or your specialist does not calculate the effort.

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The main pain after post-isometric relaxation can be observed due to the fact that muscle fibers are injured during stretching and pressure. The same thing happens after training and fitness, that is, the phenomenon itself is absolutely natural. After a couple of days, the problem goes away, and the musculoskeletal system becomes more resilient to stress.

If the ligaments of the joints are weak, they will also hurt during the session. The master works with muscles, but since they are connected to joints, the effect will be complex. If there is discomfort, it is better to reduce the load and change exercises more often.

A set of exercises to relax facial muscles

In addition to exercises to relax your body muscles, it is important to take care of your face. Daily training and relaxation of the muscles of the cheekbones, cheeks and forehead will help improve blood circulation, reduce wrinkles and tone the skin.

If you don’t know which exercises to relax your facial muscles are right for you, we suggest using the following complex. It should be performed in a calm, relaxed state. It is important to monitor your breathing during exercise so that it always remains slow and deep. Feel the state of relaxation in the areas you are working on.

Before class, take the most comfortable position.

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Cheek exercises

• Inhale and with your eyes closed, try to raise your eyebrows as high as possible. Hold this position for a few seconds and exhale, lowering your eyebrows. Next, complete relaxation and repeat the exercise.
• Taking a deep breath, strongly tense the wings of your nose. Then exhale and relax. Repeat several times.
• Open your mouth slightly and lift one corner of it up (you will get a “crooked” smile). Hold the grimace for a few seconds, then relax. Repeat these steps on the other half of your face.
• Wink your eyes alternately.
• Wrinkle your face tightly, hold this position for a few seconds, then relax.
• Using your fingers, slowly pull your upper lip down. Without releasing your grip, try to smile. You will see how your cheeks tense up.

Eye exercises

• Inhale and close your eyes. Slowly strain your eyes harder and harder until you close your eyes. Hold this position for a few seconds, then exhale and relax. Repeat several times.
• Perform circular movements with your eyes while keeping your head still. It is necessary to make three to five circles in each direction.
• When looking straight, fix the level position of your head. Next, without changing it, look up and down. Repeat several times.
• The starting position is the same as in the previous exercise, but the gaze moves not up and down, but right and left. Several repetitions are also necessary.

Exercises for the mouth muscles

• Perform the “air kiss” several times: curl your lips into a tube and imitate a kiss.
• Pronounce the sounds “a-a-a”, “o-o-o”, “u-u-u”, “uh-uh”, “i-i-i”, “y-y-y” in a drawn-out manner. , actively articulating in accordance with them.
• Open your mouth slightly and try to turn your lips inward. Maintain the position for a few seconds, then relax. Several repetitions are required.
• Smile with your mouth closed, first with the right, then with the left, then with both sides of your mouth at once. Repeat several times.
• Open your mouth slightly and firmly pull one corner to the side. Repeat the same movement on the other side of your mouth.
• Fix the corners of your mouth with your fingers and then smile through resistance. Repeat at least 20 times.