Important Muscles Relaxing Exercises That Ease Strained Muscles

muscle relaxation exercisesExercise is very crucial in maintaining the heath and vigor of the body, promoting the mental alertness and smooth functioning of the various organs and joints of the body. This is the reason why most of the people feel that exercise is important and should be a regular pat of their daily routine.

People practice several sorts of exercises to attain well being. Some one the people find cardio vascular exercises more suitable for them. So they choose such exercises as swimming, aerobics, walking, jogging, cycling etc. While there are others too, who prefer sculpted body with slight hint of developed muscles. They find their body responding to their desired results when they perform weight training exercises using varying weights. Similarly, there are another group of people who believe in the healing and the magical powers of yoga therapy.

Together with these typically distinct forms of exercises, some of the people also perform regular exercises in the way of dancing, marshal arts, tennis etc.

But, one thing most of us fail to realize is that the process of exercise, in any form, is a full regime, which demands a particular way to be followed.  We cannot spring up from bed and start exercising, neither can we end the exercising schedule abruptly and go for a bath, feeling hot and tired.

Need for muscle relaxing exercises

Any exercise should follow up with appropriate muscle relaxing exercises. Unless and until we relax the muscles after exercising, they can result in severe and painful muscle cramping.

Therefore, we shall discuss some of the muscle relaxing exercises that ease the muscles that get stretched after any sort of exercise, be it strenuous or mild. So, some of the muscle relaxing exercises are given below.

Muscle relaxation exercise for legs no.1

Sit on a flat ground keeping your spine straight and head erect. Now, put your hands in the same line of your hips so that your body posture gets the support of your hands. Keep your legs straight in front of you in such a way that your knees are connected to each other and your toes touch each other.

Now, keeping your feet connected, rotate them in the clock wise direction first. Repeat the process for ten times. Again repeat the same procedure in the anti clockwise direction for next ten minutes. Take a break and repeat both the sets for three times in total.

Muscle relaxation exercise for legs no.2

The preliminary process of this exercise is similar to the above one. You are supposed to sit straight on the ground with an erect spinal cord, neck and head. Your legs should be spread straight in front of you. Your hands must be placed in such a way that they would support your posture.

Now twist and try to turn your feet on the either sides, such that you attempt to touch the ground on either sides. Keep your feet constant for 10 to 15 seconds in the maximum position of twist that you are capable of achieving. Bring your feet back to the previous position and take a few seconds of rest. Again repeat the twist for two more times in total.

Muscle relaxation exercise for legs no.3

Alike the other two postures, sit straight on a flat ground with a straight spine. Support your body with two hands places on either side of your hips.
Now slowly lift your right leg and fold it in such a way that they are brought closer to your chest. Support your leg in that position by holding the knee area with your right hand and pulling in the leg closer to your chest by grasping the right toe with your left hand.

Maintain yourself in this position for 10 to 15 seconds. Slowly release after that and take a few seconds of break. Repeat the exercise again with your left leg.
Take intervals of rest in between and perform three to five sets of this exercise.

Muscle relaxation exercise for arms no.1

Sit straight in an erect position with a straight spine and straight head. Your legs should be folded and set one above the other. Put your arms straight and spread out towards the either side of your body.

Now, fold the arms and bring the lower part of your arms near your body such that the palms on either side of your body touch the shoulders on the subsequent sides.

Begin exercising by rotating your arms in the folded position, first in the clock wise direction for ten to fifteen times and then in an anti-clockwise direction for the next ten to fifteen times. Take a break and repeat the exercise for three to five times.

Muscle relaxation exercise for arms no. 2

Sit in a straight position with an erect spine and straight head and neck. Spread out both of your legs in front of you. Spread out your arms too in front of you, such that they are parallel to the ground. Fold your hands in the form of a fist. Your fists must remain closer to each other.

Now, begin the exercise by rotating your fists first in the clockwise direction and then in the anti-clockwise direction. In between, halt for two to three seconds. Once you have completed the whole set by rotating in the either directions for ten to fifteen time each, give a rest for ten seconds when you bring down your arms. Start off again with the similar procedure after that. In all, you need to do three sets of the exercise.

Muscle relaxation exercise for neck no. 1

Sit straight on a flat ground with a straight spine and folded legs. Your hands should be kept on either side of your body in such a way that your palms rest on your knees.

Now, close your eyes and rotate your head first in the clockwise direction for ten times and then in the anti clockwise direction for next ten times. Rest for a few seconds and start off again with the same procedure. Perform the exercise for three sets in total.

Keep your eyes closed all the while you perform this exercise or else you might have a dizzy feeling.

Photo Credit: Dahnyogadcmetro.com



apara bhattacharya