Feeling like you had a great workout can be invigorating, but you can't forget the cool down to help relax all those muscles you just put to work. Muscle relaxation is a vital component to help stimulate muscle growth while also giving them the rest and proper time to repair themselves. Then what is the best way to relax muscles? This article will cover just that so you can help heal and strengthen your muscles every time needed.
10 Best Ways to Relax Muscles
30 Second Stretches
One of the most effective ways you can relax muscles after an intense workout is by stretching. You'll want to stretch the core muscles groups when you are done working out since the muscles are still limber and warm. Focus on stretching the hamstrings, quadriceps, obliques, triceps, calves and back. You will not only relax these muscles groups but can also increase your range of motion. Hold each stretch for a good 15 to 30 seconds to relax tense muscles and encourage proper healing.
Plenty of Sleep
Sleep is a vital component to allow your muscles the rest and time to regenerate. Not getting enough sleep is bad for your health for a number of reasons, and without a proper night's sleep, your muscles remain tense and tight. You want to try and get at least seven hours of sleep each night to help give your muscles the chance to properly heal and relax. If possible, adding in a 20-minute power nap to your daily routine can aid in the recovery process.
Warm Up Your Core Body Temperature
When you heat up your core body temperature, you improve your body's circulation and allow for more oxygen to reach the muscles. This, in turn, provides your tense muscles with the proper nutrients they need to help heal. So after an intense workout, sit in a hot bath, steam room or sauna for 15 minutes. Not only is this the best way to relax muscles, but it also is a great way for you to mentally relax and unwind as well.
Many think of meditation as a way to relief stress but it can also be highly beneficial in helping relax the muscles as well. Meditating before you go to bed is the best time to help prepare your body for a good night's rest. By clearing the mind you can focus your attention on the tense muscles groups in the body if visualizing them relaxing. By performing this simple meditation technique every night, you will put your body in a much calmer state which will help promote muscles relaxation.
Doing focused breathing exercises can have a huge impact on your muscles relaxation. Inhale for a count of four and exhale for another count of four to release the negative energy in the body, as well as release tension in tight muscles areas. It is best to perform these breathing exercises while you are doing your cool down stretches or right before bedtime. Breathing exercises help increase the mind-body awareness while also focusing your energy on relaxing the muscles in your body.
Scents have been used for centuries as an effective way to help reduce stress which in turn makes the muscles more relaxed. Lavender, chamomile, bergamot, and geranium are some of the best scents that can help reduce stress and provide a better night's sleep. Investing in a simple diffuser that will allow you to easily incorporate essential oils into your nightly or daily life can have a huge impact on your stress levels. When you reduce the overall stress, you feel your muscles will automatically become more relaxed.
While getting a massage is the best way to relax muscles, giving massages can also have a similar effect on the body. If you have a significant other, it can be a good idea to trade off 15-minute massages. Massages help relieve pain, tension, and stress while also giving your immune system a boost. Schedule in a regular massage once a week or every other week to help keep your muscles relax and aid in the healing process, especially when you are regularly doing intense workouts.
Consume More Green Tea
Green tea is full of antioxidants that help reduce damage to the muscles tissue. Consuming just one or two cups of green tea a day can help you reap the benefits of these powerful leaves. Not only will your muscles be able to repair themselves more easily, but drinking tea also provides a calming effect over the whole body that will make it easier to relax throughout your hectic day.
Take a Magnesium Supplement
If you want to help your muscle relax more easily, try to increase your magnesium intake. Magnesium is essential in aiding in muscle relaxation and can often be found in foods such as peanuts, spinach, almonds and brown rice. Most people do not consume enough magnesium on a daily basis, so it is a good idea to talk to your doctor about incorporating a magnesium supplement into your diet.
If you have tried claimed best way to relax muscles and still feel tension in your muscles groups, you might want to consider a non-steroidal anti-inflammatory drug. Most of these types of drugs can be bought over the counter and can help reduce inflammation that can cause muscles soreness. Each anti- inflammatory drug will have different dosages and should be used sparingly. As a last resort to help relax muscles, you can talk to your doctor about taking a stronger muscles relaxer like carisoprodol, cyclobenzaprine or Valium.