How To Remove Muscle Clamps?

2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43

Let yourself feel

One of the easiest ways to release muscle tension is to become aware, feel, and then release the emotions that have accumulated in the body. You may not always be able to get through all your senses during the day, so take some time to do this at the end of the day. Unleash tears, anger, anger until you feel relief. You can shout, sob into a pillow, hit a pear, throw darts, or write everything down on paper, and then tear it into small pieces.

The main thing is not to judge

When we evaluate our emotions, we begin to suffer and strengthen muscle blocks.

Realize that emotions are beacons that signal to us that something is happening in interaction with the world. And there are no bad or good emotions - they are all our helpers. For example, anger usually indicates that our boundaries are violated, and disgust indicates that something is redundant for you. And by being aware of emotions, we better understand our needs that lie behind them.

Write your feelings on paper

Leave everything that you feel on paper, without analyzing or choosing expressions, just the way it goes. This practice helps to release and brings tremendous relief, do it regularly. You can try art therapy. Use drawing to express your feelings on paper.

Be loyal to yourself

With self-incrimination, muscle grips increase. Become the best lawyer for yourself and support yourself. In this you will feel the support and will be able to relax.

Stretch your muscles

You can do yoga or stretching to relax your muscles. A few minutes a day will be enough for this. During stretching, you need to breathe deeply to supply oxygen to the body, remove toxins and calm the psyche.

Go swimming

In the water, muscles relax. Swimming or just lying on the water helps to achieve a feeling of peace, promotes muscle relaxation, increases magnesium levels, improves sleep, skin condition, enhances concentration and promotes mental clarity.

Do meditations

Meditation helps to be in the here and now and to be aware of the muscle blocks that we have.

Massage

The massage helps to relax tense muscles by exerting a direct effect on muscle tension. You can use self-massage or seek professional massage.

Exercises to relieve neck cramps

Shoulder Shrug Exercise

Many instinctively shrug their shoulders to relieve tension in this area. The following exercise should be performed slowly, accompanied by correct breathing.

Get into a natural pose;
Take a slow and deep breath in with your stomach, while starting to raise your shoulders;
Continue inhaling as your shoulders rise to maximum height, and then pull them back;
When the shoulders are in the extreme upper-posterior position, begin to exhale;
Slowly exhaling all the air from your lungs, lower your shoulders, and then bring them forward and up again;
From the beginning of a new inhalation, repeat the movements of the shoulders up and back, and then exhale, lowering them down and bringing them forward. Accentuate these movements, but without pain.
Take your time, the slower you do the exercise, the better.

Relaxation of the shoulders and neck

Touch your fingertips to your shoulders and, starting to inhale, slowly raise your elbows up and back. The exhalation begins when the elbows have already made a wide arc, and you begin to lower them and take them back forward;
Continue exhaling, now raising your elbows up and forward so that they connect in front of the chest;
The exhalation should be completed when the elbows meet in front of the chest. Spreading your elbows and lifting them up and back, start inhaling. Repeat this cycle 4 times.

Exercise "Reading"

Keep your open hands in front of you at shoulder height, as if you are reading a book;
Taking a deep breath, raise your hands, constantly keeping your eyes on your palms so that your head tilts back. Do not bend your back back. You will feel a noticeable stretch under the armpits and across the chest;
Leaving your arms raised to failure, remain in this position and hold your breath for two counts;
Making a full exhalation, slowly lower your head with your chin on your chest so that by the end of the exhalation the head hangs down completely without support;
Begin the next breath and, keeping your arms so that your shoulder and forearm are at right angles, bring your elbows back to the limit to fully extend and expand your chest. Hold your breath for two counts;
Now exhale and imagine that you are jumping into the water from the springboard, stretching both arms as far forward as possible and still leaving your chin on your chest. Hold your breath for two counts;
Start inhaling, returning to the starting position ("reading" position);
At the end of the exercise, exhale and again lower your chin to your chest. Count to two.

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