Every once in a while, each of us experiences fatigue. Sometimes there is the feeling that the body is clamped in a vise.
It causes great discomfort. Everyone uses muscle relaxation techniques: someone is sure a hot bath is enough, someone needs to sit in their favorite chair for a while, and someone thinks the best medicine is sleep.
All of these relaxation methods give a particular effect, but it is often short-term because the degree of muscle tension is different. It is worse if a person ignores such clamps, believing that everything will pass by itself. Muscle tone is useful in moderation, and its overabundance can have serious consequences.
The benefits of muscle relaxation
Relaxation is a decrease in the tone of the skeletal muscles that is achieved with the help of special techniques, exercises, physical therapy, and medications.
Relaxation is important for those who have increased muscle tension or a tendency to a sudden change in muscle tone, which leads to various diseases.
Good tone is a balance between tension, contraction and relaxation of the muscles. Most people experience muscle tension. It applies to those who are a sports background and who are constantly in an unstable emotional state.
Causes of painful overexertion
One of the most common reasons for going to the doctor is back pain, that is, in the paravertebral muscles and in the spine. According to official data, around 80% of people have experienced back pain at least once in their life, which makes this pathology a major medical problem.
This pathology usually affects people who remain in a static position for a long time, which leads to an overexertion of the muscles that support this posture. For example, we can give office workers who sit at the computer for a long time in the same position or people after a long flight. After that, one awkward movement is enough for the back to make itself felt. As a result, we feel a sharp or dull pain; this is how the body tries to warn the host about the muscle and ligament problem.
Often the appearance of pain appears after a violation of posture, curvature of the spine, lifting weights with a pull or a hand, a poorly organized workplace with a poorly selected table or chair.
In other cases, if a person has pathology in the lower extremities, the biomechanics of movement in the spine changes, leading to overexertion of certain groups of back muscles. As a result, pain occurs in them. Such pathologies include osteoarthritis of the hip or knee joint, valgus deformity of the feet, etc.
The situation can be so bad that even in a dream the body cannot enter a state of relaxation.
Relaxation exercises they are most often done while sitting in recliners. You can do most practices without getting up from a chair. If you find it difficult to determine which chair is considered ordinary and which is a relaxation chair, you can read an overview of the most famous brands of recliners for relaxation.
Try to make stretching a useful habit – set reminders on your smartphone every two to three hours.
Exercises to relax the muscles
Here are some exercises and tips to relieve tension in your muscles.
- Head tilts to one side
Sit in a chair. Place the palm of your right hand on top of your head and pull your head slightly to the right, leaving your back straight. Hold for 30-40 seconds, slowly return to starting position. Repeat five times for each side.
Why: Helps relieve neck tension.
Get on all fours and lean on your hands. As you exhale, arch your back up as much as possible, lower your head. As you inhale, squat down and raise your head. Repeat times.
Why: Stretches your back and neck muscles, helps prevent slouching.
- Lean towards the wall
Stand in front of the wall at a distance of two steps from it. Spread your feet at the hips. Lean forward and rest your hands against the wall. There should be a 90 ° angle between the body and the legs. Stretch and stretch your spine as much as possible; stay in this position for 20-30 seconds. Repeat five times.
Why: stretch your back, improve posture.
- Butterfly wings
Sit on the edge of the recliner, spread your legs shoulder-width apart. Bend your arms at the elbows. Then, toss them behind your head and interlock your fingers at the back of your head. Spread your elbows as much as possible. As you inhale, spread your arms to your sides and pull your chest forward. As you exhale, bring your hands back behind your head and bend your back. Feel the tension in your muscles. Repeat five times.
Why: It restores the correct position of the spine.
- Spinning in a chair
Sitting upright in the chair, gently roll your body and shoulders to the side. To increase the amplitude and go around more:
- Grip the back of the chair with your closest hand.
- Hold for 15-20 seconds.
- Repeat five times for each side.
Why: Relieves back pain, straightens the spine.
Here are some more tips on how to make the practice as effective as possible:
- Practice silently, alone, eliminate all distractions.
- Put on comfortable clothes, take off your shoes, and sit comfortably in your recliner. There are models with heating and massage that can help you relax. To learn more about these options, check out this guide on how to choose the best recliners to relax.
- Exercise before meals, don’t smoke, and don’t drink alcohol before relaxing.
- Do not get up immediately from the chair (if you did it while sitting). Close your eyes, count to five, and then slowly get up. Due to a drop in blood pressure, there is a risk of fainting.
Don’t neglect these rules even when you feel completely healthy.
You should not engage in self-diagnosis and self-medication. It could be dangerous! In most cases, expensive diagnostic methods such as CT or MRI are not required.
To find out the cause of back pain, see a doctor. It will help you save time and money.