Do not know how to relax the muscles? Tips, exercises and effective ways

Not everyone knows and understands how to relax the muscles. It is especially difficult for a person who does not engage in sports to do this, whose muscles are not trained. For such people it is important to learn how to exert efforts to learn how to feel and control yourself.

It is important not just to understand how to relax the muscles, but also be able to remove tension from certain groups, for example, those that do not participate in the movement. This is required for the correct performance of various physical exercises, and in ordinary life.

After sports classes, if the body is properly relaxed, it contributes to a rapid recovery, and also relieves mental stress.

Consider how the muscles relax on the body as a whole, and also in some areas of it separately.

Why are we always tense?

It may seem that it is quite easy to remove tension, and anyone can do it without difficulty. It's enough to lie down or sit down, and the body is already relaxed. However, most likely, the person who knows his body badly will say so. After all, it is known that even during sleep the muscles are tense (tonic). They, albeit weakly, are alternately straining their fibers. Thus, we are always ready for any action.

And if a person is awake, tonic tension supports his body in a certain position. For example, thanks to this state, it is kept in an upright position.

The tone depends on the degree of muscle tension. The fact is that these soft tissues are attached to the bones already a little in a stretched position. Therefore, the state of the voltage is present initially. This is the reason why you can not relax completely.

Nevertheless, it is known how to relax the muscles to the end. To completely remove the voltage from them, you need to do so that they can be shortened.

When the triceps relax, the biceps stretch, and vice versa. The same relationship develops with skeletal muscles. Each of them has antagonists. Therefore, all at once you will not be able to shorten it. For relaxation, it is best to take a position where the muscles of the limbs and trunk are in the same tension.

This position is possible in the water, but only when there is no feeling of chill. At a low temperature, the tone will even increase. But the procedures with warm water (bath, shower, bath) will help the body to relax. The same effect is obtained with a slight stroking, which, in addition to increasing the temperature, will calm the nervous system.

Where to begin?

To relax was more successful, you need to gradually learn. Do the following exercise. Sit in a comfortable chair, lean against his back, put your hands on the armrests, and legs dilute and bend at the knees. This position creates the conditions for a good relaxation. Of course, if you sit down like this, you will not automatically relax. But, if you make strong-willed efforts, soon you will get it quickly.

Remove tension from the eyes

Exercises for the eyes are useful for all people. But especially they are necessary for those who spend a lot of time at the computer. Here's how to relax the muscles of the eyes, you can, making small breaks at work.

• Move the view up and down, returning to the starting position, and then also to the sides.
• Firmly screw up their eyes, and then relax.
• Two fingers massage the area behind the lobes of the ears. This will help to remove puffiness under the eyes. Also, the pressing of index fingers on the inner corners of the eyes will help with the problem. In this zone are points that relax the muscles of the eyes and help to get rid of swelling.
• The index and middle fingers press the outer edges of the eyebrows. Then they pull their fingers to their hair and look at the tip of the nose. Relax the muscles. Each exercise is repeated ten times.
• If you want to remove the wrinkle, put two fingers between it and hold it like that. This area will warm up and soften. You can also soften the area under the eyes. But only do it very carefully, because the skin here is very thin.
• At the end they warm up their palms, rubbing them together, making a "dimple" in them, and then applying them to the eyes. Exercise is performed sitting, resting elbows on the table. Try to relax as much as possible in total darkness.

Relieve tension from the face

Ignore the tension of the facial muscles in any case impossible. In fact then wrinkles will appear much earlier. Constant tension will contribute to the contamination of pores and even muscle fibers. Therefore, you need to know how to relax your face muscles and regularly do it.

It is known that relaxation will be felt much better if you first strain. Therefore, the entire face should be wrinkled, and then relax it. Exercise is repeated ten times. Then with the pads of all the fingers, except the large one, you can massage the temporal region.

The next exercise will teach how to relax the muscles of the face, which are deeper than all. They look straight ahead. The lower jaw is lowered as low as possible and makes several slow inhalations and exhalations, and then they smile broadly, fixing the position for a few seconds. After that, relax your face and try to feel your deepest muscles. Exercise is repeated ten times.

After this complex, you can do the usual gymnastics for the face.

Relieve tension from the neck

With the following exercises, you will learn how to relax the muscles of the neck.

• Lower your head and swipe it from one side to the other. Repeat ten times in each direction.
• The shoulders are raised and lowered, making circular movements forward and backward. So repeat five times in each direction. After that, tilt your head seven times. Then slowly turn the head to one side and the other. Repeat the movements ten times.
• Leaning their elbows on the table, they lower their chin in the palm of their hands, trying to squeeze their heads.
• To perform this exercise, you need to roll the towel into the roller and ask another person to help. They lay on their backs and put a towel under the back of their heads. Another person pulls the towel over and keeps it for a few minutes. This is repeated three times.

Having mastered the last exercise, you will definitely know how to relax the muscles of the neck. It is performed by lying on the back. The arms are pulled out by the head, and the legs are bent at the knees. The head should be tilted forward until stretching is felt. Remain in this position for a few seconds. Exercise is repeated five times.

Relieve tension with hands

Hands relax is very simple. Here are some exercises for this.

They stand up straight and raise their hands in front of him, fingers clenching their fists, without holding his hand, and making movements like a pendulum. Repeat the same thing, but tilt the body forward.

And one more exercise. Clasp your hands in the lock behind your back, lean forward and freely release your hands so that they fall. All movements are repeated five times.

Remove tension from the legs

How to relax the muscles of the legs? Do the following exercises.

• One foot becomes on a small elevation, and the other is lifted straight forward as far as possible. The muscles must be stretched and the toe pulled. Then they let go of the leg, letting it fall.
• Lying on the back, legs bend at the knees and bred without tension. Then they are reduced with effort. Exercise is repeated three to four times.
• They lay on their side, bending their knees. The upper leg is raised, and then relaxed, released into its original position.

Relieve tension from the back

We now learn how to relax the muscles of the back.

• You have to stand up straight and hold your hands on your waist. Alternately raise and lower that one, then the other shoulder.
• The exercise is performed first standing on all fours and resting with the palms and knees on the floor, and then standing. The back is bent, rounding it.
• Exercises lying on the stomach. Hands put under the hips, legs straight and together. The feet are raised as high as possible, they are held for a couple of seconds in the air and slowly lowered.
• Then the same is done with the upper part of the trunk, tearing off the head and shoulders from the floor.
• Lying on his back, pulling his knees to his chest, tilting his head and remain in this position for five to seven seconds.

In addition to how to relax the muscles of the back, many are interested in exercises directly for the waist. In this respect, there is no equal to simple swimming. Do exercises, imitating swimming, lying on the floor. But it's better, of course, to swim in the pool with warm water.

Conclusion

Thus, simple exercises will help to relax different muscle groups. Do them regularly, and you will noticeably improve the quality of your life. Very effective is the alternation, in which it is necessary to strain and relax the muscles. If you feel them first in a tightened form, relaxation is much easier.