Some studies show that massage may release and lengthen tense muscles. [3] X Research source There are many types of massage available, but Swedish massage and deep-tissue massage are effective at alleviating tension in your entire body. [4] X Expert Source Justyna KaretaCertified Master Massage Therapist Expert Interview. 10 December 2019. [5] X Research source You can locate a qualified massage therapists either online or through a doctor’s recommendation. [6] X Research source If you can’t get to a professional massage therapist, try self-massage. Rubbing your face or even just massaging your ears will relieve tension. [7] X Research source Try using a massage gun to target your muscles. [8] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021
Taking a warm shower or bath will relax you and help with the pain of a muscle cramp. Fill a hot water bottle or get a heating pad and place it on the your tense muscles. Over the counter heat rubs may also help alleviate tension and relax muscle spasms.
Make sure that the water is between 36 and 40 degrees Celsius so that you don’t burn your skin. You can use a thermometer to check the temperatures. [11] X Research source A whirlpool tub can help relieve tension because the jets will massage your muscles. [12] X Research source Epsom salts can have a sedative effect on you and help relieve muscle tension further. [13] X Expert Source Nevrize AydoganProfessional Personal Trainer Expert Interview. 26 February 2021 [14] X Research source If you don’t have a bath, consider using the shower or a steam room. [15] X Research source
Only exercise if you are able to and don’t push yourself. This may only be possible after some light stretching. Take long strides and gently swing your arms to get the full stretching benefits. [16] X Research source Walk at a comfortable pace to stretch out your muscles optimally. Any amount of time you can walk will help work your muscles and relieve tension. Aim for at least ten minutes and walk for a longer time if you want and are able. If you can, walk in an attractive location in nature such as the woods, parks, gardens, or along waterways. Environments like these can greatly reduce tension.
For tension in your legs, try bending over and touching your toes. If this isn’t possible, you can sit on the floor and reach toward your toes. [17] X Research source To relieve tension in your lower back, simply lay on the floor and pull your legs towards your chest. [18] X Research source To relieve tension in your chest and sides, put your hands behind your head, open your elbows and then bend to each side and slightly backwards. [19] X Research source The shoulders and neck hold most of the body’s tension and stretching these areas lightly may immediately relieve your tension. [20] X Research source To stretch your neck, tilt your head to the side and lightly pull it with your hand. [21] X Research source To stretch the back of your neck, put your chin to your chest and gently pull with your hands behind your head. [22] X Research source You can also stretch your shoulders by gently pulling each arm to one side or pulling your arms down behind you. [23] X Research source Basic stretches that you would use to avoid injury will help to relieve tension and knots in your muscles. [24] X Research source
Yoga and other exercise will encourage proper posture and improve posture, both of which can help relieve muscle tension. [26] X Research source If you’re trying yoga for the first time, make sure to start with beginner classes so that you learn proper alignment and get the most stretching benefit. [27] X Research source
Water will keep you hydrated. If you prefer sports drinks or juices, make sure to drink them in conjunction with some water throughout the course of the day.
Take ibuprofen or and NSAID (Non-Steroidal Anti-Inflammatory Drugs) to help with the inflammation that may be causing your tension. [30] X Research source Pain relievers are also good for relieving the headaches that often accompany tension. [31] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Gyan Budhi Shuni Prana Dhyana Surya[35] X Research source
Try the 4-7-8 exercise by pressing your tongue against the back of your teeth, inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8. Then, repeat this 4 more times. [36] X Research source Try alternate nostril breathing by sitting with your back straight and closing your eyes. Close your left nostril with your right ring finger and inhale. Then, close off your right nostril with your thumb as you exhale. [37] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Make sure to take deep belly breaths when you practice yoga. This will naturally invigorate you and help dissolve tension and tightness in your muscles. [38] X Research source
Organizing your day and allowing time to relax will help you relieve and avoid unnecessary stress. Step back from any stressful situation if you can. If you cannot, try taking a deep breath and not reacting immediately to avoid having your feelings and tension rise unnecessarily.
Even a small amount of exercise is good and can help relieve stress. For example, a ten minute walk will relax and refresh you and will also lightly stretch your muscles. [40] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Exercise produces endorphins that will improve your mood and help you sleep, both of which can contribute to feelings of tension. [41] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Chewing can help you relieve tension because the motion is a natural relaxant. [43] X Research source Foods like asparagus, which has the mood-enhancing nutrient folic acid, can help alleviate stress. [44] X Research source Foods high in Vitamin B such as avocados also help relieve stress. [45] X Research source A glass of warm milk can help insomnia and anxiety. Its proteins lower blood pressure while the potassium can help alleviate muscle spasms caused by tension. [46] X Research source
Increased stress and tension are one of the negative consequences of insufficient sleep. Make sure you get enough sleep every night so that you don’t exacerbate any stress or tension in your body. [48] X Research source Short naps of 20-30 minutes can also help relieve stress. [49] X Research source
