Do you know how to relax your muscles?

I don’t know if you go to the gym often. If it is your first day at the gym, you may not know much about the relevant knowledge, so you start some heavier training directly after entering. In fact, this is not good. The first thing you need to do is relax your muscles. So what are the specific methods?

One way to reduce fear and anxiety: use muscle relaxation to resist the occurrence of fear or anxiety. This method requires certain skills and methods, which must be learned and trained. The steps include:

1. Preparation action:

In general, the relaxation training program requires the patient to first tense a certain part of the body, such as clenching the palms for 10 seconds to make them feel tense, and then relax for about 5-10 seconds. After multiple alternating exercises of tension and relaxation, the patient will be able to fully relax his body as needed. The parts of the body that are commonly subjected to tension-relaxation training are the muscles of the hands, arms, face, neck, torso, and legs.

(ii) Formal training:

During muscle relaxation training, the patient should be kept relaxed and sit comfortably on a chair. The training is best conducted in a light-blocking and sound-proof room, and the patient should take off glasses, watches, belts, ties and other items that may hinder the body from fully relaxing. After resting for about 20 to 30 minutes, the therapist said to the patient in a steady, calm and low voice: "This relaxation training can help you completely relax your body. You must proceed patiently according to the following steps. When you are doing a tense activity, if you feel nervous, you must continue to do it for another 5 seconds until you feel that the tension has reached its peak. Only then can you completely relax and let the muscles in the relevant parts show complete weakness. In particular, you must carefully experience the sense of happiness after relaxation.

By following the above method, patients will be able to completely relax themselves within a few minutes after about 1-2 weeks. After achieving the goal of full body relaxation, you can enter the systematic desensitization training program.

Therefore, only after you have mastered the correct methods can you complete some movements well. Otherwise, if you do not do some preparatory work, you may strain your muscles. Don’t think that this is not an important process. Often these preparatory activities can make your body healthier.