Simple exercises will help to cope with discomfort and relax the body. Muscles can hurt for various reasons: due to overload after training, sprains, or being in one position for a long time. If the pain does not go away for a long time, you first need to find out if its source is precisely in the muscles. Only a doctor can make a qualitative diagnosis.When you are convinced of the cause of the discomfort, but the treatment with the drugs prescribed by the specialist did not help, you can resort to self-medication. Lifehacker talks about several ways to reduce pain: reduce muscle tension, use fisiocrem, relax the body and warm up with tennis balls.
Stretching exercises
Why is it so convenient to stand with support on a certain leg, and when sitting down, people often throw their hands behind their heads? The body is always trying to choose a position that will relieve tension in overworked muscles.By changing the position of the body, one can heal oneself. This is done by a special section of manual medicine - orthobiomy. You choose a certain position in which the ends of the affected muscles and ligaments are as close as possible, which reduces their tension and pain. The state must be held for a minute and a half, and then slowly return to its original position. During this time, the flow of intense nerve signals from the muscles to the brain decreases, and the tension weakens.The exercises should be repeated three to four times a day until the pain subsides.If the pelvis and lower back hurt
Lie on your stomach on the bed with one leg and part of the pelvis hanging off it. This position opens the sacroiliac joint, reduces pressure in it, and stretches its ligaments.If the thoracic spine hurts
Most people stoop constantly, which causes the thoracic spine to lean forward a lot. To stretch it and relax it, you need to bend it as much as possible, or cause hyperextension. There are several ways.On the bed
A simple variation with slight hyperextension and traction. You will need a thick oblong pillow. Lie on it so that it is located along the back and in the middle of the spine. Stretch your arms and legs. In this position, the spine straightens and unbends, reducing pressure on the intervertebral discs.With gym ball
To stretch harder, you need a gym ball. Lie on your back and lean back. Be careful: when performing the exercise, it is important not to lose balance and not fall.With the help of a table
Choose a high, stable table and sit a short distance from it. A regular table will do, but then it's better to sit on a low stool or kneel to increase the difference in height. Bend your elbows and place them on the table. Bend over, lowering your chest down. Stay in this position.With the help of the wall
Instead of a table, you can use a wall. Sit on your knees opposite her and rest your arms outstretched. Bend over.If your whole back hurts
A universal option for relaxing the entire back is the fetal position. It stretches the ligaments of the spine and the dura mater, due to the tension of which we feel stiffness. Lie on your back. Press your chin to your chest. Bend your legs, press to your stomach, and wrap your arms around. Then gently rock back and forth for a minute and a half.Isometric exercises
When a person moves, his muscles contract and shorten. But there may be no change in size - such a reduction is called isometric. It occurs with a constant static load - for example when we lift and hold the weight.Isometric loads normalize muscle tone, so they are often used to relax and strengthen muscles. To relieve pain, hold the tension for 2-3 seconds and repeat the exercises six to eight times.If your neck hurts
The neck (or rather, its suboccipital muscles) can hurt due to the incorrect position of the head when it is brought forward and thrown back. Most often in this position, we look at the smartphone. Overexertion of the suboccipital muscles causes headaches, reduces visual acuity, and impairs attention and memory, as the outflow of blood is disturbed.To relax the painful area, tilt your head and clasp your hands behind the back of your head. Press the back of the head back, while resisting yourself so that the head remains in the same position. Hold the tension for 2-3 seconds for eight sets. After that, it is important not to let go of your hands abruptly and not to throw your head back.Muscle kneading
The kneading of the muscles and their membranes, fascia, with the help of special devices, is called myofascial release. This effect improves blood circulation and lymph flow and also removes painful seals - triggers.For these purposes, applicators are used: rolls (elongated elastic cylinders) and rubber balls, smooth or spiked. All equipment is sold in sports stores. You can also make the applicator yourself from two tennis balls held together with tape.To relax the muscles of the neck and especially the suboccipital area, lie on the floor. Put under the occipito-cervical transition a bunch of balls. Lie down in this position for 1-2 minutes, pressing the back of your head on the balls and slightly rolling back and forth. Due to this effect, the muscles will stretch and relax. In the same way, you can stretch the thoracic and lumbar spine. Categorized into General Health
Reviewed by
