What are muscle relaxation exercises?

I believe that many people have now realized the importance of physical exercise. If you don’t exercise regularly, your physical quality in all aspects will decline. However, some people do not exercise regularly. If they suddenly do some high-intensity exercise, it will also cause muscle damage. So let us learn about what muscle relaxation exercises are.

(1) Hot compress: Soak a towel in hot water and place it on the sore muscle. Change it immediately when the heat is no longer felt. Apply for more than 15 minutes each time, 2-3 times a day. Hot compress can dilate blood vessels in sore muscles, improve blood circulation, relieve muscle spasms, and facilitate the regeneration and repair of damaged tissues.

(2) Electrotherapy: Electroexcitation therapy and intermittent current therapy are often used.

(3) Massage: Kneading techniques are often used. Put four fingers together, spread the thumb apart, and make the hand into a pincer shape. Place the palm and fingers tightly against the skin of the sore muscle. Use the thumb and four fingers to slightly lift the muscle and move it in a rotational direction in the centripetal direction. It can also be combined with acupoint massage. After determining the point of action, apply pressure to the point of action with the pads of your middle finger and thumb. Use your fingers to apply pressure and rotate slowly and continuously deeper. Massage each action point for 1-1.5 minutes.

(4) Oral vitamin C: Taking about twice the daily amount of vitamin C for 30 days can prevent or at least reduce muscle pain after exercise. Its mechanism of action is still unclear.

(5) Stretching exercises: Stretching exercises can not only help prevent delayed pain, but also relieve existing delayed pain. But don't use stretching exercises too sharply or too vigorously. Excessive force may further damage connective tissue. Static stretching is a simple and effective method of stretching exercises. It should not be performed for too long and there should be rest in between to facilitate blood circulation.

(6) Acupuncture: Moxibustion therapy is the use of moxa cones or moxa sticks made of moxa to burn or smoke the sore muscles. Acupuncture therapy is effective in relieving delayed pain. Use hands to needle related acupoints or obliquely (along the direction of muscle fibers) needle the Ahshi points of the sore muscles. Electroacupuncture can also be used. Acupuncture can be performed during delayed pain or after exercise before delayed pain occurs, and it can play a certain preventive role for delayed pain. There are also physical therapy, hydrotherapy and drug therapy.

This article will explain in detail what muscle relaxation exercises are. Only by performing muscle relaxation exercises can you avoid injuries during exercise. The most common exercises in this regard are massage and stretching exercises, which can both help maintain physical fitness for exercise without damaging some muscle tissues.