These days, many people experience physical strain due to the incessant busyness of daily life. The strain of temporary or chronic stress and anxiety can make your body really sore. If you are experiencing physical tension, learn how to deal with it by reading this article.
Step
Method 1 of 2: Relaxing Muscles
Step 1. Relax the muscles through massage
Tension will cause physiological changes in the affected muscles and this problem can be overcome through massage to relax the muscles again. Professional masseuses have the skills to find muscle knots, identify tense muscles, and perform massages.
- Several studies have shown that massage can relax and restore tense muscles.
- There are many different types of massage, but the massages that can relieve tension throughout the body are the Swedish massage technique and deep muscle tissue massage.
- You can find a massage therapist online or consult a doctor.
- If you haven't found a professional massage therapist, try doing it yourself. Massaging facial muscles or massaging the earlobe can also release tension.
Step 2. You can treat muscle tension with warm-up therapy
In addition to relaxing tense muscles and the whole body, heating therapy can also relieve pain. You can relieve muscle tension using a warm pillow or soaking in warm water.
- Bathing or soaking in warm water can provide a sense of relaxation and relieve pain due to muscle cramps.
- Prepare a bottle of warm water or a warm pillow and place it on the tense muscles.
- Rubs to warm the muscles can reduce tension and relax cramped muscles.
Step 3. Take a warm bath
When your body feels tense, take a warm bath to relax stiff muscles, relieve tension, and relax your body immediately.
- Use a thermometer to make sure the water is between 36-40°C so you don't burn your skin.
- Soaking in a whirlpool can relieve tension because the water that sprays from the walls of the tub will massage the muscles throughout your body.
- Epsom salt provides a sedative effect and relieves muscle tension.
- In addition to a warm bath, use a warm shower or warm up in the sauna room.
Step 4. Get used to walking
In addition to stretching muscles through movement, walking is a great way to relieve tension-causing stress. Do light exercise so that your muscles do not get tense.
- Get used to exercising according to your ability and don't push yourself. You can work out well after a light stretch.
- Casual walking is the best exercise to stretch your muscles through gradual movement. Walk with long strides while swinging your arms to get the maximum benefit of the stretch.
- Start by walking 3-4km/hour so that your muscles can stretch optimally. Your muscles can cramp and tense up if you walk too fast.
- The longer you walk, the more flexible your muscles will be and free from tension. Try to walk for at least ten minutes or more if you want and can afford it.
Step 5. Perform light stretching exercises
Stiff muscles can feel tense, but stretching exercises can relieve tension and loosen muscle knots. Light stretching will prevent injury or more severe strain from occurring.
- If your leg muscles are tense, straighten your knees while trying to touch your big toes. If it's difficult, do this exercise while sitting on the floor and then try to touch your big toe.
- To relieve tension in your lower back, lie down on the floor and bring your legs up to your chest.
- To relieve tension in the chest and waist, grab the back of your head, pull your elbows back and then tilt your body to the left side pulling your right shoulder slightly back. Return to the center then repeat the same movement to the right side.
- The shoulders and neck are most often under tension. Shoulder and neck stretches can immediately relieve the tension you are experiencing.
- To stretch your neck, tilt your head to one side while pulling it slightly toward your shoulders.
- To stretch your neck and shoulders, bring your chin close to your chest while gently pulling your head down.
- You can also stretch your shoulder by pulling your arm to the other side or pulling your arm back.
- The basic movements of safe stretching can relieve tension and release muscle knots.
Step 6. Practice light yoga
In addition to stretching and flexing muscles, yoga is also able to relax the body and calm the mind. Restorative and yin yoga specifically work on stretching and restoring muscles.
- Yoga and other sports can shape and improve posture which will relieve muscle tension.
- Get in the habit of doing deep belly breathing while practicing yoga. Apart from calming you down, this exercise will relieve muscle tension and stiffness.
- If it's your first time practicing yoga, join a beginner's class so you can learn proper posture and enjoy the benefits of stretching.
Step 7. Get used to drinking water
Although there are no studies that prove a link between dehydration and tension, some evidence suggests that not drinking enough water can cause muscle spasms. Make sure your body is always well hydrated to prevent muscle spasms and physical strain.
Drinking water keeps your body hydrated. If you prefer to drink energy drinks or fruit juice, make it a habit to drink water throughout the day as well
Step 8. Use pain relief products
If the methods mentioned above can't handle the tension or there is still pain, buy over-the-counter pain relievers. However, if the pain persists, consult a doctor who will check your health condition.
- Take ibuprofen and/or non-steroidal anti-inflammatory drugs to relieve inflammation that triggers physical tension.
- Pain relievers can also cure headaches that often arise due to tension.
Method 2 of 2: Relieve and Prevent Stress
Step 1. Try practicing meditation
Meditation is a traditional Buddhist technique that can help improve concentration, clear the mind, and build positive emotions and calmness in accepting events as they occur. Do centered meditation (such as mindfulness meditation, or kindness and compassion meditation) for about 15-30 minutes each day to relax muscles, reduce stress, and relieve physical tension. Try kneeling, sleeping on your back, or sitting cross-legged during meditation. There are a number of ways to place your hands during meditation, and each is thought to have a different effect on the body. Some of the so-called mudras, namely:
- Gyan
- Buddha
- Shuni
- Prana
- Dhyana
- Sun
Step 2. Try practicing breathing
Breathing exercises can help calm an anxious or tense mind, and are very useful for reducing tension so you can sleep.
- Try the 4-7-8 exercise, while pressing your tongue behind your teeth, inhale for 4 seconds, hold your breath for 7 seconds, and exhale for 8 seconds. Repeat this exercise 3 times.
- Try breathing from different nostrils alternately while sitting up straight and closing your eyes. Close the left nostril with the ring finger of the right hand and inhale. After that, close the right nostril with your thumb while exhaling.
- Be sure to breathe on your stomach while practicing yoga. This breath will naturally refresh the body and help reduce muscle tension and stiffness.
Step 3. Avoid stressful situations
Stress is a major cause of tension. To avoid creating physical tension, avoid stressful situations as much as possible.
- Incorporating relaxation into your daily schedule keeps you free and stress free.
- Avoid stressful situations as much as possible. Alternatively, breathe deeply and don't react immediately so as not to trigger negative emotions and physical tension.
Step 4. Exercise regularly
In addition to maintaining health, regular exercise also helps you relieve stress that can trigger tension. Exercise daily to prevent and relieve tension.
- Even if it's just a little, exercise is very beneficial and can relieve stress. For example, a ten-minute walk will relax your body, feel refreshed, and stretch your muscles.
- Exercise helps our bodies produce endorphins that can improve mood and make you sleep soundly to deal with tension.
Step 5. Eat a healthy diet
Poor nutrition will exacerbate stress and tension. Apart from making you healthier, eating healthy foods will also relieve stress and tension.
- Chewing food properly can relieve tension because chewing is a natural relaxation movement.
- Eating asparagus which contains folic acid is a great way to deal with stress because this nutritious compound can improve mood.
- Foods that are high in B vitamins, such as avocados, can relieve stress.
- A glass of warm milk can overcome insomnia and anxiety. The protein in milk will lower high blood pressure and help relieve muscle spasms caused by tension.
Step 6. Get enough sleep at night
In addition to maintaining health and well-being, getting enough sleep also relaxes your body and relieves stress. Prioritize 7-9 hours of sleep a night to prevent stress and tension.
- Increased stress and tension is one result of sleep deprivation. Make sure you get enough sleep at night so that your body doesn't get more stressed or tense.
- Napping 20-30 minutes every day also helps relieve stress.
