How to Relax Your Muscles

Drink water & take magnesium

Do you know that most people are dehydrated every single day? We simply forget to drink enough water! Bring a water bottle with you wherever you go, and if your doctor recommends it, start supplementing your magnesium.

What is good for tight muscles?

Other than the above methods, there are many other ways to treat muscle tightness.

Rest

An obvious answer, but so often neglected! If you find yourself feeling tight every single day, this is the first sign that you should slow down. Make time for a nap or a relaxing bath - chores can wait; your health should always come first.

Hot and cold packs

Depending on what brings you greater relief, a heating pad or an ice pack may reduce muscle stiffness and swelling. If your limbs are swollen, we'd recommend going with the cold route. 

For shoulder and back pain and tightness, it's usually up to the individual. Some people prefer heat, while others choose the cold.

Swimming

Aqua aerobics or just a regular, not athletic swim is often a great way to relieve muscle tightness. Don't overexert yourself. The point of being underwater is to reduce pressure and breathe easily.

The effect of stress on your muscles

If one wants to learn how to loosen muscle tightness, the first thing to do is to take a look at the cause. More often than not, stress will be a major factor.

If you're always in a hurry, worried about something, or have a tendency to spend the majority of your day in one position, your muscles are bound to suffer for it. We all often sit slightly hunched, our shoulders are tight, and if we're having a bad day, our jaws are clenched.

For those that are always on their laptops or using their mobile devices, a stiff neck is not unusual at all. These symptoms, when left untreated, may transform into chronic muscle tightening or worse, chronic pain.

If you suffer from anxiety, muscle tension is no stranger to you either. Symptoms such as persistent pain, clamping up, twitching, or muscle spasms all derive from anxiety and have a negative impact on our lives. This is why, when treating muscle tightness, it's crucial to consider both the mind and the body.

How do you stop tensing muscles?

Aside from the techniques described above, the key to not long-lasting relief is to change your mindset and your lifestyle. It truly sounds scarier than it is. Making some room in your life for relaxation techniques will only improve it - in more ways than one!

If you feel tight and stressed, the first thing to do is take a few deep breaths. Close your eyes, sit comfortably or lie down for a few minutes, and try to breathe. Whatever you still have to do can wait. At this moment, focus on thinking of something else.This technique is also helpful if you have trouble falling asleep.

Imagine yourself in a serene place, free of worries. Think of something that brings you inner peace, and consciously relax your muscles one by one, starting from your head and ending at the toes. We recommend doing this every single day.

Get a foot massage

When hearing of massages, the first thing that comes to mind is a traditional massage: the one where you're laying down, and someone is massaging your shoulders and your back. Those are amazing too, but never forget the benefits of a foot massage.

This can be done by a professional or an amateur. A massage helps you relax the feet, which in turn affects other areas of your body as well. 

The vicious cycle of tight muscles and stress

You may not know this at first glance, but once you fall into a trap of constant stress, muscle tightness will follow - and one thing powers another, keeping you in this vicious cycle of discomfort.

A lack of relaxation creeps up on you. You won't know right away - you'll just have had a long day, exercised too hard, or had a stressful week. But then it happens again, and again, and again, and before you know it, you're constantly stressed, and your muscles are aching every hour of the day.

If this is you - don't worry. There is a way out of this cycle and a way to regain your serenity. You deserve to feel well and not lead a life tainted by constant stress. Make sure that you keep reading about our highly effective techniques.

How to relax muscles with progressive muscle relaxation

Progressive muscle relaxation is also known as PMR, and it is a well-known technique of reducing anxiety which was first introduced by American physician Edmund Jacobson back in the 1930s. Since then, the technique has only gained popularity, and it is now widely known worldwide.

If you have an anxiety disorder or simply lead a stressful life, you probably also suffer from severe muscle tightness. Giving PMR a go may be a true game-changer for you - something that will improve your life.

The key to PMR is to consciously tense up your muscles and then slowly release all of the tension. You should practically feel it seeping out of your body, rolling out of it in waves. A well-done PMR exercise will leave your muscles feeling pleasantly pliant and light. 

Some of the body parts that benefit from PMR are:

• the forehead
• jaw
• neck and shoulders
• legs
• arms and hands
• buttocks
• feet

Proven benefits of progressive muscle relaxation

PMR has even been found to reduce cortisol (the stress hormone).

Muscle relaxation exercises to get started

Whether you're looking to find out how to stop muscle spasms or simply how to relax your muscles, the first answer most physicians will give you is simply: light exercises.

If you already exercise regularly, you probably know the importance of it. Exercising helps you develop your muscles, and while you may feel a bit sore the next day, the long-term benefits cannot be overstated. 

However, if you find yourself with sore muscles and no experience, you need to start slow. Even light exercising will help relieve your muscle pain. Don't rush in - take it easy and allow your body to adapt to the positive changes you are making.

Mini-exercises to relax muscles fast

If you are looking to learn some quick exercises that will teach you how to relax muscles, we have compiled a list for you to begin with.

Some exercises for you to try are:

• Breathing: breathe slowly and evenly. When you breathe in, hold your breath for a few seconds, then slowly exhale.
• Forehead: squeeze the muscles in your forehead for up to 15 seconds. You should increase the intensity with each second. Slowly release the tension little by little, counting in your head for 30 seconds.
• Jaw: tense up your jaw for 15 seconds, and then count in your head as you release the tension for 30 seconds.
• Neck, shoulders, back: raise your shoulders up towards your neck. Hold for 15 seconds. Slowly release the tension as you breathe deeply.
• Hands and arms: ball up your hands into fists, then tighten your arm muscles as you pull up your hands to your chest. Slowly release and let down your arms.
• Legs: over 15 seconds, increase the tension in your thighs and calves. Squeeze as hard as your muscles allow without feeling pain. Gently release over 30 seconds while breathing in and out.
• Feet: ball up your toes and increase the tension in your feet over 15 seconds, then release over 30.

Relaxing your muscles as a warm-up exercise