Well-being, relaxation, recreation, relaxation, muscle relaxation. Well yes, it is not because we are mainly talking about sport here that we should forget about physical relaxation and stress management.
It is even essential to achieve all the goals you set for yourself. Whether it's to lose weight, gain muscle volume or simply stay in shape, muscles have need to relax.
There are muscles all over your body. When you want to use some of it, your brain sends a nerve signal to the relevant muscles. Depending on the signal sent by the brain, the muscles will more or less contract to accomplish the desired task and then relax. They rest. A well-deserved rest according to the work for which you have requested them.
Table of Contents
- The importance of muscle relaxation
- How to massage yourself
- TOP 5 muscle relaxation devices at home
- Other home remedies for muscle tension
- Prevention is better than cure
- Muscle Relaxation – Conclusion
The importance of muscle relaxation
For many, relaxation is synonymous with total rest. A hammock, toes fanned out and ears on the lookout for birdsong. It is a very pleasant type of relaxation. But there is no such thing...
Since each muscle group is subject to many causes of tension, a deep muscle relaxation will allow them to really relax while being well irrigated. And yes, again and again the story of blood flow, oxygen flow, nutrient transport and everything 😉
After physical activity, this relaxation is called active recovery. It involves stretching, movement and massage to help heal the muscles that have been worked. This last stage of training is often neglected for lack of time, but it is essential.
NOTE : Remember, however, that stretching should never take place right after a weight training session or any other intense physical activity that creates micro tears in the muscle fibres. In this case, stretch the next day or on a rest day.
Benefits of Progressive Muscle Relaxation
For muscles tense by stress, the progressive relaxation is essential to help them regain a state of rest and avoid pain.
And when we talk about pain, we are not just talking about the muscles themselves since muscle tension is accompanied by other more or less disabling discomforts such as cramps, joint pain and headaches. The consequences are often bad nights and a lack of energy.
Relax when sedentary
For a sedentary person, relaxation will rather be synonymous with activity since it will be a question of carrying out, like the sportsman, stretching, movements and massages to help the muscles to breathe and not to curl up on themselves. . The priority objective of a sedentary person is to include a physical activity in his daily routine.
If the origin of the sedentary lifestyle is sitting work, then regular breaks must be taken to move and stretch the muscles. This point is discussed regularly in this blog.
How to massage yourself
For relieve muscle tension there are several small techniques easily achievable at home. Before talking about useful accessories, we will stop on the difficulty of the massage.
For those who have ever needed it, you know that it is not easy to convince someone to massage you, and even more difficult to massage yourself effectively. Hands and arms get tired quickly and some muscles are difficult to reach in self-massage. Like those on the back, for example...
These obstacles make the idea of spending 20 minutes massaging yourself very daunting.
But, don't worry, there are very good accessories to benefit from the benefits of a massage!
TOP 5 muscle relaxation devices at home
Before starting to list the advantages of each of these relaxation accessories, it is important to mention the fact that you MUST read the instructions for use for each accessory or device, and even watch a few videos from experts in the field if you don't like to read.
Instinctive use could cause you more harm than good or prevent you from exploiting all the possibilities of your purchase. It would be a shame…
Here are 5 devices for your self-massages:
A vibrating belt is a massaging device equipped with pads or sensor zones connected to a power supply with a remote control.
Intensity, duration and heat options allow you to choose the desired work on a muscle area.
It sends a shock to the pads to stimulate the muscles, making them work like during physical exercise or, and this is what interests you in this article, to provide a soothing and gentle massage on tense muscles. Simply attach the belt so that these pads or sensors are placed on the muscles to be relaxed.
None of your muscles hurt?
No problem, these small massages also help prevent muscle pain or fatigue after intense training.
To massage the neck in a rest position, sitting or lying down, there are 3 types of devices. They are intended to eliminate muscle tension in the back and neck and other resulting ailments such as migraines.
- The pillow: It has two massage heads with multiple massage options and a heating function. Some models are appropriate for the neck, shoulders and back.
- Wired neck massager: In the shape of a scarf, this massager has two massage heads and two straps to slide your hands through and direct the device. Vibration and heating options vary by model. Some models can massage the neck, shoulders, back, stomach and even the legs.
- Smart neck massager: This massager has the shape of an audio headset, but it obviously does not fit over the ears! It has 2 flat heads transmitting electric microcurrent to relieve tension. It comes with a remote control to control the massage mode, intensity, heat and duration. Its use is exclusively for the neck and the nape of the neck.
Massage gun for targeted muscle relaxation
Want a massager that can really target a sore spot? the massage gun is made for you.
He uses a percussion healing method to target deep tissues. It's the same job as the massager's thumbs that seek to go deep into the muscle to effectively increase blood flow or loosen knots in muscle tissue.
Most models offer several massage heads and several intensities depending on the desired effect.
A study in english indicates that vibration therapy provides clinically early pain reduction and is effective in lowering lactate dehydrogenase levels within 48 hours of exercise.
The size of massage roller, as well as the density of the foam are studied to exert the right pressure on the areas of your body that you want to relax.
It is excellent for massaging your entire back and giving your thoracic vertebrae some freedom and movement.
To prevent massage sessions from turning into torture sessions, prefer a smooth roller rather than one with nubs everywhere. Unless you are not cozy or are already used to this accessory.
There are 2 types of foot massagers: electric or mechanical. Their purpose is to massage the pressure points along the feet by imitating the pressure movements of the hands and fingers of a professional masseur.
The electric massagers work by gently stroking your joints and muscles. Most models allow you to choose between an air compression massage or a rolling massage. Some also offer different heating levels for better relaxation.
In addition to relieving stiffness and tension, the foot massager restores tone and flexibility to your feet, while improving blood flow and circulation.
The advantage of some electric models over mechanical ones is that they massage the pressure points on the top and sides of the foot in addition to the inside and the arch of the foot.
Thus, by massaging a maximum of pressure points, they relax the whole body.
- 【Foot massage, relax the whole body】- the RENPHO...
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Other home remedies for muscle tension
In addition to the benefits of a good relaxing massage, you can try another relaxation method to soothe your aching muscles. Here are some additional solutions for muscle slackening:
- Stretch after a long day at work;
- Try a relaxation technique like progressive muscle relaxation by Edmund Jacobson
- Elevate the painful limb;
- Alternate ice pack (reduces inflammation) and hot linen (improves blood circulation);
- Take a hot shower or bath.
Prevention is better than cure
Even if now you know that you have a whole range of good accessories to help you relax your muscles, know also that you can protect you from muscle tension opting for prevention.
Don't worry, pain isn't the only excuse for using a massager. Your well-being is another!
It's up to you to pick from the following list to find your ideal technique to avoid muscle stiffness:
- Hydrate regularly with water or sugar-free wellness infusions;
- Have a regular and adapted physical activity;
- Warm up before exercise;
- Do stretching exercises before your sessions or on rest days;
- Wear footwear and clothing appropriate for the climate and the activity;
- Adopt a good working posture;
- Breathe deeply and slowly several times to reduce blood pressure;
- Take a short break to improve your state of mental relaxation;
- Have a varied and healthy diet;
- Avoid long periods of physical inactivity.
Muscle Relaxation – Conclusion
It is true that the causes of stress are numerous and that they have an impact on muscular and nervous tension. In addition, some sports can increase or reduce these tensions depending on their physical demands, and even their mental state.
Everyone must therefore find the technique that works best for them to release this stress to the tips of their toes, whether it is differential relaxation or the use of certain accessories. It doesn't matter, the important thing to preserve your health is that you can find what works...
Take care of yourself !
Leave a message below to say what works for you when you want to relax your muscles or to ask your questions. THANK YOU !
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Related words: Schultz autogenic training Jacobson relaxation method American doctor Jacobson relaxation sessions
Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API