How to relax muscles? Easy and different ways
Excessive muscular tension takes away from us the mass of energy. Of course, ideally natural relaxation has to follow tension, but usually it is incomplete. Tension collects, holding down the movements, increasing fatigue, promoting blood circulation violations etc. of
If spontaneous relaxation of muscles does not come, the considerable part of residual stress can be removed by means of any relaxation. There are several groups the technician of relaxation.
1. Relaxation “by contrast“
Why we cannot relax? Without feeling habitual tension, we cannot work with them. And having even felt, often is not able to operate own muscles enough. The essence of a technique is in randomly to strain muscles, and then to relax them. Thus we learn to relax purposefully muscles, and at the same time we develop feeling of a body.
Parts of a body relax in turn. It is better to begin exercises with those groups of muscles which we well feel: from hands and a face.
It is possible to work in any pose, but better to begin in a prone position on a back.
From all force squeeze the leading hand in a fist. In several seconds weaken, trying “to release“ tension as much as possible. Try to feel muscles. Do not try excessively, let`s a body most relax. Squeeze and weaken once again, most likely relaxation will go deep. Then - the second hand. At the initial stage concentrate on feelings in brushes, in process of development of exercise cover tension and relaxation a forearm, and then and a shoulder.
We make the same with face muscles. At first with the top segment (muscles around eyes), then with lower (jaws). We pass to a neck.
We strain and we weaken feet (when exercise is mastered, put into a muscle work of calves and hips), buttocks, an abdominal tension, a back. In end run a mind`s eye on all body, try to feel where there was tension. They can be removed in the same way: to strain strongly and in several seconds “to release“.
After performance of exercise do not jump at once, this general requirement to exercises on a relaxation. Also try to rise, using the minimum efforts. If lay - turn sideways, pick up under yourself a leg, get up on all fours, then on one knee, then on legs. If worked sitting - bend forward, transferring body weight to legs and slowly get up. If it is necessary, leaning against chair armrests.
2. Relaxation through focusing of attention on muscles
is passable on a body “an internal look“, trying to feel muscles, ambient temperature and surfaces to which the extremity, a blood pulsation … generally everything that it is possible to feel in a body contacts. You do not hurry, begin, for example, with the same right brush and try to feel all parts of a hand from finger-tips to an armpit. Your task - not to try to relax, just try to feel.
3. Relaxation through derivation of attention
More precisely, through focusing - but this time not on muscles. And, for example, on breath. Try to realize own breath. Or on how your body contacts to a support. Whether we lie or we sit, not important. We seldom feel a surface to which our body adjoins, we did not get used to pay attention to touches of own clothes. Here on it we will also concentrate: on quality, extent of contact, temperature of what we contact to … Try to visit each common ground! Watch the events and do not interfere with anything, whenever possible try to derive pleasure from feelings! Most likely, after a while (do not wait for it specially - we distract attention from tension!) muscular tension will begin to leave by itself.
4.We not for nothing tell relaxation through the movement to
: “to dump tension“. It can really be “dumped“, “shaken“. Let`s begin with brushes. Bend hands in elbows and shake by brushes. Do not put big efforts, just allow brushes to dangle freely. Having lowered hands, extend vibration above, to all hand. Several times raise shoulders to ears and just release, having allowed them “to fall“ down. Having relaxed a neck, allow a chin to fall by a breast. Slowly “give a ride“ to the head around: to the left, back, to the right and back. Do not pull a neck in the parties, and just “release“ muscles. At the same time note where there is tension limiting mobility of a neck. Further it will be possible to weaken and stretch these muscles purposefully.
Bend forward, back, in the parties. Feature is in bending not by effort of muscles, and due to relaxation of muscles - antagonists. Therefore the inclination is carried out slowly, without violence; trace the constraining tension and try “to release“ them.
Having leaned a hand against a wall, make several weakened moves a leg: forward, back, sideways. The leg moves freely, do not try to raise it higher. Your purpose - not an extension, and relaxation!
Raise one leg and ne6skolko time “dump“ tension as though you shake water. Do the same hands.
Get up directly and it is weakened turn to the right - to the left. The movement is carried out at the expense of muscles of legs and a basin, the upper body is most relaxed. Hands freely dangle here and there as ropes. The head turns in a step to the movements of the case, breath free a little. Allow hands “to fly“, overflowing for a back, and to the case freely to be twisted.
After any exercise on a relaxation make a short pause. If sat or lay - smoothly get up. Postoyte, walk, trying to catch new feelings in a body. Try to keep feeling of slackness as long as possible. The separate elements of exercises directed to relaxation of this or that part of a body can be used as necessary during the day to relax tired muscles. And gradually you learn to relax in various situations.
The prone position is the only basic pose convenient for exercise development, but hardly applicable in usual life. And to carry out exercise sitting it is possible both in transport, and at work. The relaxation complex through the movement can be executed in a lunch break.
The received skills need to be transferred to real life - only then they will be rather useful.