5 Effective Ways on How to Relax Your Body After Workout
Delayed onset muscle soreness, also known as DOMS, describes the muscular pain and stiffness that set in after a particularly intense workout.
Muscle relaxation is a very important component when it comes to working out. Not only do you need to stimulate your muscles to grow, you must also provide them with enough rest and relaxation to heal and repair themselves so they will grow stronger.
Here are 5 effective ways to reduce muscle soreness and relax your body after workout. Let's check it out!
This is best performed right before bed and during the stretching or cooling down part of your workout. Focus on your breathing and control it by taking slow and deep breaths on a 4:4 second count. Feel your muscles growing heavier, and focus on relaxing one muscle group at a time.
Tips: Six to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure. Keep at it for six to eight weeks.
Nadi Shodhana or "Alternate Nostril Breathing": Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb, and exhaling through the left nostril.
After a training session, the muscles are warmed up, thus more elastic. At that point, you will notice the most benefits in regard to your flexibility. Stretching has been shown to decrease soreness in calves, quads, and hamstrings the day after exercising, it accelerates the healing process, and maintains a healthy circulation of blood through the key body areas. Stretch each major muscle group with a few reps that will take about 10 minutes in total.
Research from a 2014 study found that a post-exercise massage can significantly reduce pain. And over the long term, regularly getting massages may increase your body’s ability to fight off DOMS. Another 2015 study showed that massaged muscles contain more blood vessels than massage-free ones, which may result in improved recovery. They also display only half of the scar tissue that non-massaged muscles do. Not bad for some low-key me-time.
Instead of getting a full-body massage (if you can’t afford it), get a foam roller and roll it along your neck and back by using your body weight.
4. Heat therapy
Heat therapy is most commonly used for rehabilitation purposes. The therapeutic effects of heat include increasing the extensibility of collagen tissues; decreasing joint stiffness; reducing pain; relieving muscle spasms; reducing inflammation, edema, and aids in the post acute phase of healing; and increasing blood flow.
Also, you can turn to heat therapy device, such as iJoou Smart Moxibustion Thermotheraphy Device - the world's first smart gear and app that brings the ancient healing power of Moxibustion to the modern world. iJoou reduce muscle soreness and relax your body, by the heating moxa powder. Just place the heating head on your body to:
- Relieve pain instantly
- Accelerate your recovery
- Relax your body and mind
- Improve the Immune System
Even though a good night’s sleep is an obvious way to relax and recharge, people still fail to give themselves a 7-hour sleep due to their daily obligations and tight schedules. However, sleep is important for both physical and mental functioning. By skipping sleep or not sleeping enough, you will increase stress levels in your body and reduce your rate of recovery, which will make your muscles tense. Seven hours of sleep per night is a recommended minimum (athletes need at least nine hours), and if your schedule doesn’t allow it – supplement it with power naps during the day.