How to relax your muscles at home. How to relax your back muscles

80% of the world's population suffers from regular back pain, and in only 10% they are caused by serious illnesses.

How can you relax your back muscles at home if all the main load when walking and sitting falls on your back?

And considering that we spend most of the day in an office chair or at home at a computer, it is not strange that everyone faces similar problems one day.

“Tightness” in the muscles of the neck or back is felt more strongly in the evening, but muscle spasm can persist for a longer time - for months and years.

Having become accustomed to this feeling, we may not realize that the muscles need urgent help...

Why is spinal muscle spasm dangerous?

It would seem that if, having gotten used to the tightness of the back muscles, we do not feel any discomfort, why pay attention to it?

But the fact is that a sudden movement or a slight draft with tense muscles can cause a reflex spasm when the tightened position of the muscle persists for a long time.

And here it will no longer be enough to lie quietly to relax. After all, a spasm that lingers for a long time also affects the spine.

The intervertebral discs are compressed, which in turn leads to pinched nerves and the development of severe pain.

“Bulging” of the intervertebral disc causes spasms of the intervertebral muscles.

In this way, the body tries to protect this area, but as a result, due to constant tension, not only the nerves, but also the blood vessels are pinched.

If we add up all the problems that arise due to muscle tension in the spine, we get:

1. Spinal curvature and posture problems
2. Chronic fatigue syndrome
3. Disturbances in the functioning of internal organs (most often these are disorders of the gastrointestinal tract - colitis, enterocolitis, chronic constipation, etc.)
4. Neuroses (panic attacks, vegetative-vascular dystonia, anxiety, irrational fears, etc.)
5. Cardiovascular problems, including arrhythmia or blood pressure problems

How to relax the muscles of the back and neck with osteochondrosis?

The pain that all patients with osteochondrosis suffer from is precisely due to muscle tension and muscle inflammation resulting from it.

And in order to get rid of painful sensations, you should learn to relax the muscles of all parts of the spine.

Massage

The simplest and safest method of muscle relaxation is physical influence (massage, acupuncture or physiotherapeutic procedures).

Often, when we consult a doctor, we receive a prescription for sedatives and muscle relaxants - substances for relaxing smooth muscles, which are controlled by the somatic system, that is, unconsciously.

But before you run to the pharmacy for pills, think about whether you need additional stress on the liver and artificial substances that depress the activity of the nervous system?

It’s better not to think about the possibility of addiction and a wide range of side effects “for every taste.”

Is there a safe alternative to synthetic drugs? Yes, I have.

Compresses and plasters

To reduce pain, try using warming compresses based on hot pepper, mustard or black radish.

But be careful and do not use too concentrated tinctures of pungent plants - this way you risk getting a chemical burn to the skin.

Meditation and yoga

Of the physiotherapeutic techniques, cervical-collar massage in combination with meditation and yoga practice works best.

Practice meditation every day, gradually improving your ability to concentrate and “switch off” from the outside world.

Psychotherapy sessions

It would also be a good idea to visit a psychotherapist who will help you determine a practical algorithm for solving psychological problems.

Don't think that psychotherapy is meaningless, hours-long conversations in which you talk, and a stranger listens and nods.

An experienced psychotherapist will not only listen, but also give practical advice on solving your problem.

When negative thoughts go away, the subconscious desire to protect yourself from the outside world by clenching your muscles will also go away.

Tip: Stress is often the cause of back pain, according to Dr. John Sarno, a professor in the department of physical medicine and rehabilitation at New York University. And it is precisely to get rid of it that the main treatment should be aimed.

How to relax the muscles of the thoracic back at home?

Exercises

At home, the most effective way to relax your back muscles is to do spinal stretching exercises.

Complex Pilates exercises, as well as exercises with a roller, give good results.

To relax your thoracic back, perform one or several techniques at once.

Relaxation through tension

1. Tighten all parts of your body in turn from top to bottom.
2. We start from the head: we close our eyes, compress our eyebrows as much as possible, wrinkle our nose, clench our teeth and stretch the corners of our mouth to the sides.
3. In general, the grimace should turn out to be very impartial - as if soap has gotten into your eyes, while you feel an unpleasant odor and, gritting your teeth, smile as broadly as possible.
4. Then tense your neck - as if you want to tilt your head forward, but you are resting your chin on the obstacle. In this case, the head does not move either forward or backward.
5. Spread your arms to the sides (until your shoulder blades stop) and slightly down and back with your elbows, while clench your fists tightly and bend your elbows as much as possible.
6. This way you can tense the entire surface of your shoulder blades, arms and shoulders.
7. Retract your stomach as much as possible, tensing your abs, and arch your lower back, squeezing the muscles in your mid-back.
8. To tighten your glutes, sit on a hard surface and place your weight entirely on your buttocks, rocking from side to side to get a feel for where you're sitting.
9. Squeeze the muscles of the perineum, drawing them in as much as possible, as if trying to stop urination.
10. To tighten your thigh muscles, lift your legs parallel to the floor. And to activate your lower legs, place your feet in a clubfoot position and slightly pull your toes towards you.
11. Curl your toes into a fist to complete the complex.

First, practice doing these exercises one at a time, then gradually learn to combine them.

Each muscle group should be held at maximum tension for 15-30 seconds, and in no case should you hold your breath.

Breathe evenly, even through clenched teeth. Then relax your muscles as much as possible and try to remember this feeling.

Breathe deeply and relaxed for a minute or two, resting from tension.

You may not succeed the first time. Train every day, repeating the exercises at least twice a day, and preferably more often - 5-7 times.

Simply put, do the whole complex or parts of it whenever you have the opportunity.

After a week or two, you will learn to relax your muscles without pre-tensioning.

This is the ultimate goal of the training - the ability to deeply relax the muscles consciously.

Shaking tight muscles

They also have an excellent effect. The vibrations that arise in this case relax the clamps well.

To relax your shoulder girdle, lean forward so your head and arms hang down and move from side to side (or have someone shake you).

Sauna and bath

If you do not have serious problems with the cardiovascular system, visiting a sauna (classical or infrared) and a steam bath will be useful.

Deep heating provides a powerful therapeutic effect.

How to relax your back muscles during pregnancy?

Almost every pregnant woman experiences back pain during pregnancy.

The reason is an involuntary change in posture under the weight of a growing belly.

Often, without noticing it, we allow the lower back to sag forward, which causes the muscles of the lumbar region to become compressed and overextended.

Advice: constant monitoring of your position in space will help you avoid excessive deflection in the lower back. Find a neutral position in which your lower back does not arch forward or backward too much. In this position, the abdominal and back muscles should be tensed equally.

In addition, during pregnancy the breasts noticeably enlarge, and their weight often begins to be reflected in pain in the thoracic region of the back.

Yoga for pregnant girls

A universal way to relax your whole body without the risk of harming yourself or your baby is yoga classes for pregnant women under the guidance of an experienced instructor.

If you can’t enroll in a yoga group for pregnant women, try to independently master a simple pose for relaxing the lumbar area of ​​your back - child’s pose.

1. Kneel on the floor with your legs spread wide.
2. Sit on your heels and slowly lean forward, pressing your chin to your chest and stretching your arms forward.
3. The forehead, forearms and elbows should touch the floor. The stomach fits freely between the knees.
4. If your stomach bothers you and doesn’t fit between your knees, spread your legs wider. Stay in this pose for 20-50 seconds.
5. Breathe evenly and freely. Then slowly return to the starting position.

By repeating this simple exercise regularly, you can successfully combat back tightness and the pain that arises from it.

"Angry cat"

A good exercise to relax your back muscles is the “angry cat” exercise.

1. Starting position: standing on your hands (hands) and knees.
2. Smoothly lower your head down and round your back (like an angry cat - in an arch). Stay in this position for a few seconds without stopping your breathing.
3. Then slowly return to the starting position. Repeat several times, but do not get yourself tired.

Swimming and water aerobics

Swimming and water aerobics for pregnant women give excellent results. If you have the opportunity, be sure to sign up for such classes.

If there are no groups in your city, go to a regular pool and just swim for fun.

Comfortable sleep

To avoid feeling groggy in the morning, take care of a comfortable position while sleeping.

Sleep on your side, with additional pillows in places where you lack them.

It is not necessary to buy a special cushion-pillow for pregnant women, but if you have one, use it, it actually helps a lot.

Or take two or three small pillows and roll up a blanket of the thickness you need. The effect will be the same.

Maternity bandage

If you walk a lot during the day or rarely have time to sit down and lie down to rest, wearing a bandage will be useful.

A high-quality bandage helps prevent the appearance of stretch marks and provides significant support for the abdomen.

Just note that you need to put it on correctly - from a position lying on your back, and not standing or sitting.

The video at the end of the article on how to relax the muscles of the back and neck will help you understand all the intricacies of doing the exercises and avoid mistakes that often negate all the benefits of the exercises.

And remember: you need to exercise regularly. Episodic “bursts of activity” will not give even a small fraction of the effect that you will get by doing 15-20 minutes every day.

The main CAUSE of most problems with the ✅SPINE ✅ is muscle spasms. And they often remain in a spasmodic state for years, being a catalyst for the formation of blockade of intervertebral discs. The spasmed muscle compresses the blood vessels, and unbearable pain occurs, which we will teach you how to cope with.

The main cause of spinal problems is muscle spasms. And the most amazing thing is that they often remain in a spasmodic state for years. Anything can wake up a sleeping monster: an awkward turn, a sudden movement, a slight overexertion, improper sleep. The main way to relieve muscle tension is to properly stretch the spine, during which the space between the discs increases, they fall into place and stop actively putting pressure on the nerve roots. This way, the nutrition provided by the compressed vessels is normalized in the tissues.

To get rid of unpleasant symptoms, you can resort to one of the following methods:

• Pulmonary respiration
• Massage
• Heat treatment
• Sauna
• Some Helpful Tips About the Science of Muscle Relaxation

Pulmonary respiration

Allows you to quickly relax your back muscles and get rid of pain. As you inhale, tighten and relax as you exhale. Then, without straining, inhale, and as you exhale, try to relax as much as possible in the area of ​​active pain.

Maximum voltage. Squeeze the cramped area with all your strength for twenty to thirty seconds. As you exhale, relax.

Massage

To relax the back muscles, special vibration massagers are used or the procedure is carried out manually using ice cubes. Cooling the affected areas relieves pain and relieves tension. Massage the sore spot with smooth circular movements. As a result, first the vessels narrow, then they expand, which gives the effect of the desired muscle relaxation and restoration of blood supply to the affected area.

Heat treatment

This method will give effective results from the third day of treatment - this is exactly the time needed to reduce pain and swelling. Warming the affected area increases blood flow to the area. Thermal procedures are carried out 5 times a day using heated towels. One, moistened with hot water, is wrapped around the diseased area, wrapped with cling film on top and wrapped in a dry towel. The compress is left for twenty minutes.

Sauna

A visit to the steam room has a positive effect on many problems with the back and spine, thanks to the hot air, the blood supply to the affected muscles improves and helps to relax them.

It is equally important to be able to properly relax the muscles of the neck, because, according to Eastern teachings, it is a bridge between the mind and body, because the cervical-collar region is responsible for the movements of the arms and head, the main arteries, eight major nerves and the spinal canal pass through it. Of course, when certain muscles are overstrained and spasmed, the blood supply is disrupted, resulting in headaches and a feeling of discomfort in the shoulder girdle. Below are five simple exercises that will help minimize unpleasant symptoms:

• Tilt your head forward all the way, then tilt it back
• Slowly turn your head to one side, then to the other
• Perform head tilts to both shoulders in turn
• Place your hands on your forehead and, while resisting, tilt your head back
• Take two-kilogram dumbbells, keep your arms down, while raising and lowering your shoulders

Perform the complex twice a day for five repetitions.

5+ simple exercises for effective relaxation

• Stand up straight, place your hands on your waist and lift your shoulders one by one.
• Starting position - standing on all fours. Press your chin to your chest, pull your back up.
• Place your hands on your waist with your elbows facing forward. The chin is pressed to the chest. Arch your back and round it like a cat.
• Lie on your stomach, place your hands on your hips, straighten your legs together and try to reach your feet as high as possible. At the maximum point of tension, hold for two seconds.
• Remaining in the same position, clasp your hands together. Raise your head and lift your shoulders off the floor, while trying to reach your feet with your hands. Hold the position for two seconds.
• Lie on your back, press your knees to your chest and clasp your arms, stretch your head towards them and freeze for a few seconds.

• In addition to physical education, there are a number of simple rules that will help you reduce the load on your back and relax tight muscles.
• If you have a sedentary lifestyle, arrange for yourself the right chair with the ability to adjust your lumbar position.
• Keep your head straight, without lowering or raising your chin. Place your computer monitor at eye level.
• When working for a long time, be sure to take short breaks to warm up. Once an hour, exercise around the office, walk along the floors, bend and stretch.

• Wrap your neck with a scarf in cold and windy weather.
• Sign up for physical therapy classes at the gym or practice at home with a fitball. A large article on the Life Reactor website is devoted to a set of exercises for unloading the back with the help of a gymnastic ball.
• Whenever possible, hang from a bar, or better yet, install one at home. In a hanging position, the back muscles relax and the vertebrae fall into place, so you can’t think of a better exercise for the spine.
• Eat properly and nutritiously, walk more and sleep for at least seven hours, while choosing an orthopedic pillow and mattress for relaxation.
• If you cannot cope with the pain on your own, seek help from a professional chiropractor and do not get carried away with self-medication.
• Beware of stress! They are the cornerstone of excessive tension in the spine.

Do not exercise if the pain becomes unbearable.published by .

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

Increasing body temperature helps speed up blood circulation and saturate the body with oxygen and nutrients necessary for muscle recovery. It is best to do this immediately after training or before bed.

Pool and hot shower

Swimming in water at a comfortable temperature also promotes rest and relaxation. However, one must not forget that this is no longer a full-fledged workout: there is no need to try to swim across the pool in record time.

Stretching

Many athletes completely neglect stretching, but it perfectly relaxes muscles, relieves tension and helps strengthen muscles. It is best to do it immediately after training, when the muscles are well warmed up. It is very important to take your time and spend at least 30 seconds on each exercise.

Massage

It is not for nothing that every professional athlete has his own personal massage therapist - a deep massage helps to completely relax all muscle fibers. But here it is very important to find a good specialist.

Cardio exercises

After strength training, it is very useful to do 10-15 minutes of cardio exercise - walk on a treadmill or pedal on an exercise bike. This will help improve blood circulation and relax your muscles. It’s just important not to overdo it and do the exercises in a gentle manner.

Green tea

Green tea contains many antioxidants that improve health and promote relaxation.

Breathing exercises

Before going to bed, take a few minutes to practice breathing techniques. Breathe slowly, inhaling for about 4 seconds and exhaling for 4 seconds. As you exhale, imagine all the tension and accumulated fatigue leaving your body. Gradually relax each muscle until you feel completely relaxed.

Muscle tone is the key to health, strength and endurance, which is why all novice athletes and simple adherents of a healthy lifestyle strive for it. But no one talks about how exhausting muscle hypertonicity is. In a healthy regime, tension is necessarily followed by relaxation. However, it also happens that it does not happen completely.

Relaxing with the whole body: how to relax correctly?

When a person constantly feels tension in the whole body or its individual parts, his performance decreases, fatigue increases, and vital energy is wasted.

How to relax your neck muscles? Unfortunately, not only athletes ask themselves this question after intense strength training and back training.

Even if you work in an office and are constantly in a sitting position, your muscles can become hypertonic and cause you a lot of discomfort. To eliminate discomfort and protect yourself from a decrease in quality of life, it is important to learn to relax not only with your soul, but also with your body.

Diseases like osteochondrosis do not come out of nowhere. And this is often due to muscle strain. Fortunately, not only medications can help cope with this problem. Although, in fairness, it is worth noting that sometimes you cannot do without them.

However, if your case is not yet so complicated, and you only suspect that you have an emerging problem, we recommend that you take a softer and gentler path than full-fledged therapy. Voluntary relaxation is what alternative medicine calls manipulations that relax the muscles of the back, shoulders and legs.

With its help, you can relax other parts of the body - it is only important to delve into the essence of the system itself and help yourself overcome the first difficulties. The art of muscle relaxation is not easy for everyone. Some are worth learning, and even setting yourself up in a certain positive mood in order to overcome stiffness of movement and soreness.

Relaxation rules

How to properly relax your muscles? To learn to relax, it is important to listen to your body and feel the work of your muscles.

1. Start with the most “tangible” areas of the body – the face and hands. Use the rule of contrast. Work in any position that is comfortable for you (for beginners, the optimal position is lying on your back).
2. So, sharply clench your hand into a fist and forcefully stretch it in front of you. To learn to control your body, you must subtly feel the tension of your muscles. After holding your fist in a constrained state for a couple of seconds, “loosen” it as sharply as possible. There is no need to make excessive efforts - do everything as you feel comfortable.
3. Repeat the exercise again: most likely, the second time you will feel the moment of relaxation more deeply. Continue in the same spirit and repeat all manipulations 5-7 times. Do the same with your other hand, and then try “ rule of contrast"for two hands at the same time.

How can you relax your facial muscles?

• The same way! First, engage the upper segment (forehead, eyebrows), and then gradually lower to the chin.
• You can use various grimaces that face builders and yogis advise.
• Next, move from the face to the neck. Then engage your shoulders, chest, abdominals, lower back, glutes, thighs, and calves. Walk the contrast all over your body and feel every cell of it!

Important:

1. Do not make sudden movements, do everything carefully, in the most comfortable mode for yourself. There is no need to overexert yourself, much less act through force. If something hurts, just stop and try again later;
2. Do not jump up immediately after “charging” is completed. This is a general requirement for all body relaxation techniques. If you were lying down, roll onto your side, bend your leg under you, get on all fours, and only then take a vertical position. If you were sitting, lean on the arms of a chair or armchair, and slowly straighten up, and then stand up;
3. Do exercises every day. It will be great if you end them with a cold shower or a relaxing massage.

Rules for the “coachman on the droshky” pose

If after general contrast relaxation you are still wondering how you can relax the muscles of your back and other parts of the body, try the pose “ coachman on the droshky».

To sit in this pose correctly, follow our tips:

Make sure that your technique does not make the following common mistakes:

1. Sit exclusively on the edge of the chair, not on the seat. Otherwise, you will not avoid swelling of the legs;
2. Do not lean your forearms on your thighs too much: do not force them to overexert;
3. Lower your head as much as possible;
4. The back should also be rounded to the maximum possible extent, and not “half-heartedly”;
5. There is no need to lean forward too much: this can cause pain in the head and neck;
6. Place your legs wide enough and work on stretching your tendons.

Relaxation through focusing attention

How to relax, say, the muscles of the neck and shoulders, if any “therapeutic” movements bring pain and discomfort?

• Try the focus trick.
• Walk through problem areas of the body " with an inner glance».
• Try to feel all the muscles, fascia and tendons.
• Understand the body's contact with temperature and environment. Hear your own pulse. Start, as usual, with the most “visible” part of the body – the hands.
• Try to feel all its internal components, and then gradually and smoothly switch your attention to the upper limbs - forearms, shoulders and shoulder blades. Now your task is to focus on the “details”, and not purposefully try to relax.

If no techniques help you, and you don’t know what to do with neck and back muscle tension, consult a specialist!

Remember - self-medication, especially if it is ineffective and potentially dangerous, can lead to irreversible consequences, which will be extremely difficult for you to get rid of in the future!

Jogging, walking and other stress on the legs

If, when returning home from the boardwalk, you are faced with severe tension in your leg muscles, try to relax them in some ways. How can you relax your leg muscles?

We need anxiety and stress to protect ourselves from danger. The brain evaluates the surrounding situation. If something threatens our safety, it puts the body into combat mode to fight and run away. But most of the stressful situations we face every day don't kill us. Maybe we're arguing with colleagues, studying for an exam, or going on a first date. In such conditions, the body's reactions only get in the way, we get nervous and cannot concentrate on work, remember information or engage in creativity.

You need to turn off the tension and relax. But how to do this if you are worried? The brain is overstimulated, and self-conviction that everything is fine and you need to pull yourself together does not work.

Do not confuse relaxation and rest. Nobody bothers you to sit and do nothing at the same time, but at the same time worry and worry. So just taking a break from work will not help you relax and calm your nervous system.

The best option is to act from the body, that is, relax the muscles and remove the effects of stress. The brain will decide that since the body is calm, there is no danger, then it can calm down.

To do this, try the deep relaxation technique offered by the charity No Panic, which helps people with anxiety and panic disorders.

Start relaxing

To feel the effect of your first classes, find a comfortable and quiet place where you will not be distracted for at least five minutes. It’s better to practice the technique at home, in cozy clothes, and then repeat it in other conditions.

Turn off the music, turn off the lights if possible and sit in a comfortable position. Breathe freely when doing the exercises, do not hold your breath or try to breathe deeply. Think that you only need to relax, nothing more.

Feel the difference between tension and relaxation

To relax, you need to feel the tension. Start with your hands. Clench your fists as hard as you can and count to 10. Then relax your fists so that your fingers rest freely on your knees or any other surface. Feel how your hands move differently when they are tense and relaxed, remember the moment of relaxation and leave your hands in a calm state.

Then you need to take turns tensing and relaxing the muscles throughout your body in the following order:

• Forearms. Bend your elbows and try to press your fists to your shoulders.
• Muscles of the back of the arms. Straighten your arms as far as you can.
• Shoulders. Raise your shoulders towards your ears.
• Neck. Tilt your head back.
• Forehead. Raise your eyebrows as if asking a question.
• Eyelids. Close your eyes tightly.
• Jaw. Clench your teeth.
• Tongue and throat. Press your tongue onto the roof of your mouth.
• Lips. Purse your lips tightly, as if you want to hold something small with them.
• Breast. Take a deep breath and hold your breath.
• Stomach. Tighten your abdominal muscles as if preparing for a punch.
• Hips and lower back. Arch your back and squeeze your buttocks.
• Legs. Straighten your legs and pull your toes back.

Tighten your muscles to the maximum for 10 seconds, and then relax them and listen to the difference in sensations.

Let your body get used to relaxation

Sit in silence with your muscles relaxed for a few more minutes to remember how your body feels at rest.

You may not relax completely the first time, but if you regularly practice and struggle with this technique, you will soon feel that five minutes is enough for you to calm down and manage your emotions again.

Subsequently, you will learn to relax even on the go: for example, relax your arms and back when going to work, and your legs when sitting at the computer.