Everyone experiences stress and anxiety in their day to day life which can sometimes affect the normal functioning of the body. One of many effects of stress includes muscle tension which is highly common in people with anxiety and panic disorders.
Learning a few tips to overcome tensed muscles due to stress can be helpful.
Progressive muscle relaxation
One of the most effective ways to ease tense muscles is by practicing progressive muscle relaxation. It is a technique in which you tense up the muscle groups of your body, one group at a time for 10–15 seconds, and then quickly release the tension. When done correctly, it will provide relief from tense muscles.
Massaging your body with oils or lotion also helps in relieving muscle tension. You can also use scented lotions or aromatic oils which can enhance relaxation. Knowing proper massage techniques can increase the impact of massaging as well.
Meditating and using deep breathing techniques also calms your body. You can perform deep belly breathing by breathing in through your nose and holding your breath for 7–10 seconds, then releasing the air through your mouth slowly. Repeat this procedure 5–6 times. It is important to do this while sitting comfortably in a calm environment and while wearing comfortable clothing.
Practicing gentle yoga along with deep breathing and mindfulness is also a great way to relieve muscle tension. It is important to learn a few basic yoga poses and techniques from a skilled instructor as doing it incorrectly may cause injury. Apart from being relaxing, yoga also strengthens your muscles and improves your posture.
Using heating pads directly on the tense muscles causes an increase in the blood flow to that area which relieves both pain and tension in the muscles. Having a warm bath also works in the same way and reduces tension.