You’ve just finished your workout and your muscles are sore and tense. You congratulate yourself for training hard and you’re sure to get good results. But don’t forget the second part of a great workout is relaxing your tired muscles!
You need to not only stimulate your muscles to develop but also give them enough rest and relaxation so they can repair and recuperate. This step will help your muscles become bigger and prevent workout injuries, especially if you start bodybuilding. So follow these 9 tips to relax your muscles after your workout.
This technique is particularly effective if you practice it in the evening just before going to bed, after your workout when your muscles are cooling down, or when you do your post-workout stretching. Concentrate on mastering your breath; inhale deeply and for a long time. When exhaling, imagine that you’re expelling all the negative energy in your body. Feel all your muscles relax. Continue to inhale and exhale focusing on one muscle group at a time.
Breathing in this way will help you increase the relationship between your mind and body, and focus your energy on the relaxation of every muscle.
2. Do your stretches
This is a part of training that is too often neglected by athletes. Do these mild exercises right after the end of your workout when your muscles are still warm. Hold each stretch for 15 to 30 seconds, until you start to feel pain.
Who doesn’t look forward to a good night's sleep? Not only is sleep important at the mental level, but it also gives your muscles the rest and necessary regeneration time. Lack of sleep will not only reduce your recovery rate, it will also increase your body's stress levels (due to too much cortisol), which will increase muscle tension. You must sleep at least 7 hours each night and, if you can, take a 20 minute nap in the early afternoon.
4. Hang upside down
It may sound like a weird way to relax your muscles, but by letting gravity do its work, you can relax your muscles. Once you have completed your workout, find a bar where you can hang and use your legs to put your head upside down. Then, gradually relax your arms and stay suspended for a minute. Concentrate to fully release tension in your arms and let gravity work. However, you should not stay in this position for too long, since the accumulation of blood in the head can cause health problems.
5. Do massages with a muscle relaxer
A massage is a great way to relax your muscles. Get a massage preferably during your day of rest between workouts. Make sure to visit a certified masseur or physiotherapist who will be able to take care of all the muscles in your body. A deep tissue massage reaches muscle fibers you can’t relax with techniques like stretching. During your massage, focus on your breathing as described above to further relax your muscles.
You should also ask your therapist to use a muscle relaxer cream during your massage. There are many muscle relaxer creams out there but if you are looking for a natural muscle rub, don’t hesitate to try Hush Rub. You can’t go wrong since it features premium ingredients that comfort you muscles. It’s a great muscle relaxer whenever your body needs to be pampered and loved, whether you’re recovering from a long hike, a workout or even neck and back pain from sitting at your desk too long. This muscle rub is the perfect way to soothe and relax you while moisturizing your skin.
6. Think about meditation
Meditation is not only very effective at getting rid of your stress, but also for relaxing your muscles. Practice meditation just before going to bed so that you can focus on your energy and recover more effectively. Go to a dark, quiet room and sit with your legs crossed or lie on your back and focus on your breathing.
Try to completely relax your mind, to clear your head. Once you do not think about anything, visualize the tension of your muscles disappearing and your energy moving to your muscles. After you have visualized each of your muscle groups, take some deep breaths and a gentle rest. You should feel that your muscles are now relaxed and your whole body is calm.
7. Drink green tea
This method of muscle relaxation is very effective and you can easily integrate it into your daily routine. Green tea contains many antioxidants that allow you to eliminate free radicals that have adverse effects on your body. By reducing the damage to your muscle tissue, you'll need less recovery time and you'll be able to get back to training faster and harder. To fully enjoy the benefits of green tea, drink a cup or two each day.
8. Practice low intensity cardio
After you train with very heavy weights, do some low intensity cardio as a great way to relax and soothe your muscles. This will help increase your blood circulation and get rid of the pains of your workout. For example, try running on a treadmill or riding a bike 10 to 15 minutes after your workout. Keep in mind that this post-workout cardio session should not be too intense, and should not cause much fatigue.
9. Take magnesium supplements
Dietary supplements containing magnesium can be very helpful to relax your muscles. You can either consume it in supplements or eat magnesium-rich foods like brown rice, spinach, almonds and peanuts. You should consume 400 to 420 mg each day.
After your next workout, be sure to relax your muscles. By adding techniques such as the ones mentioned above to your routine, you will benefit from an optimal recovery and you’ll be much more fit for your next training.