Relax Muscles

After a long, hard day, muscles can feel tense and in need of relaxation. It is important to practice proper muscle care and health when you notice your muscles becoming sore and stiff. There are many ways in which you can treat your muscles to some well-deserved TLC.

Steps

Using Heat Therapy and Epsom Salt

1. Try heating patches. These patches work to dull pain, and then relax it away by reducing inflammation. Heat patches are sold over-the-counter at most convenient stores and can be worn when needed. Specific usage directions on the package should be followed.
   • You can also try using an electric heating pad. Never sleep with a heating pad as it can be dangerous.
2. Soak in a warm bath with Epsom Salt. Epsom salt has been proven to help aid in numerous body ailments. It works by dissolving into warm water and absorbing into the skin to reduce inflammation, help muscle and nerve function, and replenish magnesium into the body. The magnesium helps to release serotonin in your brain which is a chemical that promotes feelings of calmness and relaxation.
   • Add about one cup of Epsom salt to warm bath water, and let it dissolve completely before you get in the water. Sit in the tub for about fifteen minutes, and rinse off with clean water when done.
3. Sit in a sauna or steam room. This is a great way to warm up your muscles and increase blood circulation. It also helps to spread oxygen and nutrients throughout your muscles. Spend about 10 to 15 minutes warming up your body, and then stretch out your muscles a bit afterward while they are loose.
   • This is especially helpful immediately after a workout or physical activity.

Using Oral Treatment

1. Try nonsteroidal anti-inflammatory drugs. NSAIDs are medications designed to relieve pain and control swelling and inflammation. They are available over-the-counter and as a prescription. Follow the usage directions on the product.
2. Consider taking Magnesium. Magnesium is a dietary supplement that helps with muscle relaxation. It can be found in foods rich in magnesium such as spinach, peanuts, brown rice, and almonds. Magnesium can also be taken as an oral supplement.
   • Talk to a doctor for more information about taking Magnesium as a supplement.
3. Look into Carisoprodol. This is a muscle relaxer that blocks pain sensations between the nerves and the brain. It is usually used with rest and psychical therapy to help treat muscle pain and tension. Carisoprodol is prescribed for a limited period as it may be habit-forming.
   • Talk to a doctor for more information about this drug.
4. Learn about Cyclobenzaprine. This drug can be used for longer periods of time and is commonly prescribed to relieve low back pain associated with muscle spasm.
   • Talk to a doctor for more information about this drug.
5. Ask about Diazepam (Valium). Valium is used to relieve low back pain associated with muscle spasm. This medication can be very effective but easily habit forming. It should not be used for long periods of time.
   • Talk to a doctor for more information about this drug.

Practicing Tension and Relaxation Exercises

1. Apply muscle tension to your sore muscles. By gently squeezing and releasing your muscles, you can increase blood circulation and help relax muscles.
   • For example, use your left hand to squeeze the deltoid muscle on your right arm. Take a slow, deep breath, and hold the pressure for five seconds. Then, release your hand and slowly exhale. Keep your arm relaxed so you don't cause stress to surrounding muscles. Keep doing this for about five minutes before moving on to another muscle.
2. Relax stiff muscles by stretching. Before and after you perform physical activity, practice effective stretches. Each muscle group needs to be flexed or stretched for about 15 to 30 seconds in order to be effective. Be sure to stretch the muscle until you feel a good pull with no serious pain.Here are some good stretches to practice:
   • Slowly roll your ankle and foot in circles.
   • Pull your foot towards you, and then point your foot back down while squeezing to work your calf muscle.
   • Raise your shoulders up to touch your ears, and then roll them back down and around.
   • Lean your head to each shoulder, and keep it there for 15 to 20 seconds. Be sure to stop when the pull becomes too intense.
3. Practice low-intensity cardio. Performing light cardio is a good way to relax and loosen your muscles by increasing blood circulation.
   • Simply walk on a treadmill or outside at a quick pace for 15 to 20 minutes. Remember to keep the pace faster than a walk, but not too fast as the purpose is to relax your muscles and not cause any tension.

Using Mental Energy

1. Get plenty of sleep. It is important for everyone to get the recommended amount of sleep for their age, regardless of a busy schedule. Teenagers should shoot for about eight hours of sleep per night, and adults should try to get at least seven hours of sleep. Proper sleep allows your muscles to relax and heal after a long day.
2. Focus on breathing. Taking slow and deep breaths can help you relieve muscle tension by spreading oxygen throughout the body. Slowly inhale and exhale on a 4:4 second count. During your deep breaths, picture any stress or tension leaving each part of your body.
3. Practice meditation. Meditation works to mentally reduce muscle tension and stress. While you can practice meditation at any time of the day, the evening hours can be very beneficial as they will prepare your body for rest. Find a quiet area where you will not be disturbed. You can either cross your legs and sit up straight, or you can lie flat on your back as you concentrate on your breathing by taking slow, deep breaths.
   • Let go of any stress that may be on your mind, and visualize your muscle tension leaving your body. Work your way through your entire body, focusing on one body part at a time.

Seeking Professional Therapy

1. Find a professional massage therapist. Look online for a certified massage spa near you. These spas usually offer deep tissue massages that provide intense pressure on muscle fibers that you can not relieve on your own.
   • These services can be expensive.
2. Find a chiropractor. Chiropractors perform manipulations to the body to reduce inflammation and reduce pain. If you have a tight muscle that needs relaxing, a chiropractor may be able to provide you with immediate relief. However, chiropractors usually want to see you two to three times a week for several weeks after treatment to continue with pain management.
   • Visits to the Chiropractor may be covered under insurance plans.
3. Get acupressure therapy. Acupressure specialists use their fingers, hands, elbows, or other tools to apply pressure to acupoints on the body. Stretching or massage can also be involved in the treatment. Acupressure has been reported to reduced muscle tension and improve circulation which helps with relaxation. Look online for a certified acupressure practitioner near you.
4. Try acupuncture. This is an ancient Chinese treatment that requires the insertion of thin needles into the body to help treat numerous ailments. Acupuncture has been reported to dissolve muscle tension, reduce inflammation and relieve stress. Look online for a certified acupuncturist near you.
   • A typical session lasts about 20 to 30 minutes.

Warnings

• Never take a prescription drug without speaking with a doctor first.
• Talk with a doctor to make sure sitting in a steam room or sauna is okay for you.

Related Articles

• Perform Progressive Muscle Relaxation
• Apply Balm to Cramped Muscles
• Relax
• Treat Sore Muscles
• Relax Before Going to Bed
• Meditate
• Meditate for Beginners

Sources and Citations

See also

• Perform Progressive Muscle Relaxation
• Be a Couch Potato
• Work out a Shoulder Knot
• Relax Your Feet
• Loosen Up
• Become a Physical Therapist Assistant
• Get Relaxed Before Bed
• Stop Back Pain by Relaxing
• Remove All Tension from Your Body

What links here

• Dance at a Nightclub
• Rap Extremely Fast
• Relieve Stress from Playing a Video Game