Muscle Relaxation Techniques To Benefit The Body & Mind.

 

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Muscle relaxation techniques dampen the Central nervous system and release tension  in the body and mind. They are good for both physical and mental well being. 

Techniques:

• Stretching (passive is the most relaxing)
• Massage With Hands or Props Like a foam roller, Massage Gun, lacrosse ball, and hyperblade.
• Joint compressions (squeeze or press on for 20 seconds)
• Dry needling aka Intra Muscular stimulation (IMS) - Very good to release stiffness from spine. Excellent tool to help in chronic pain conditions along side other interventions. Scientific studies look at research in isolation (pain and just dry needling), but in the clinical setting many interventions are needed to tackle muscle conditions. A combination of Heat, massage, stretching and movement are good for trigger points.
• It is vital to try stuff for yourself and then see how you feel instead of listening to others. 

Benefits:

•  body, which can ease anxiety.
• Can help with dealing with depression.
• Prevents tight muscles which can help you avoid bad posture, muscle damage, muscle imbalances, the types of contractures that are caused by extreme muscle imbalances and Movement dysfunction.

If your having trouble sleeping you can try a warm bath in Epsom salts, foam roll slowly and then do a few gentle stretches (hold for 30 seconds). 

Here Are Some Stretching Exercises to relax the body and mind.

Passive stretching is important to maintain as passive flexibility is the foundation for other flexibility excercises like active or functional. Ot is also the most benifical in the cool down as it relaxes the body and mind and helps in the recovery process. 

What is the Benefit of Passive Stretching?
As your muscles and tissues are stretched slowly and held for a period of time then slowly released, the tissue will begin to relax and circulation will commonly begin to increase. Areas around the relaxing tissue will also be affected as joint and nerve pressure are released, aiding in overall comfort. With less pain and compression, blood pressure begins returning to a more normal state. Oxygen and blood can begin returning to the symptomatic area and promote natural healing and reduce the inflammation.

Relieve stress

Unlike static or dynamic stretching, passive stretching requires your muscles to be relaxed for it to work. This release of physical tension can benefit your mental health.

“When you fully relax for a passive stretch, you tell your brain to shift out of fight-or-flight mode,” explains Hill. “Passive stretching can take you out of survival mode so you feel relaxed.”

Since active stretching has the opposite effect, it’s important to remember the best time to do each stretch. Passive stretching is beneficial after an intense training session because it helps reduce muscle fatigue and contributes to muscle rehabilitation. 

The positive health benefits that come from stretching can have more of an impact on your overall health than you think. Improved blood flow to your muscles and joints will keep them healthy and mobile for a long time. Endorphin production that occurs from stretching can also help you feel less stressed in other aspects of your life. This can reduce tension and prevent tightness due to stress! 

Passive stretching will help reduce pain, speed up 

A relaxing massage can be used for people with increased muscle tone. Increased muscle tone is where there are high levels of tension in the muscle at rest. Increased muscle tone can feel tight and tense. Tight muscles produce less movement and restrict blood flow. Massage helps reduce increased muscle tone by increasing blood circulation and releasing knots and congestion. Massage reduces increased muscle tone by increasing blood circulation to the muscles. More blood circulation in the muscles increases temperature and allows the muscles to relax. Massage also helps to reduce increased muscle tone by relieving congestion and knots in the muscles. Increased temperature relaxes muscles so tension is released. Massage treats muscle tissue directly and assists in breaking down knots, relaxing the muscle and easing muscle tension. Knots are formed due to a build-up of tension and waste products.

Massage helps to reduce stress by triggering the body's relaxation response. The light pressure of massage stimulates the parasympathetic nervous system. The parasympathetic nervous system works to regulate the body back to a relaxed state after emotions such as stress or anxiety. Massage produces a feeling of calmness and a sense of well being.

Massage also has an emotional effect by releasing feel good hormones. Hormones such as, endorphins, serotonin and dopamine are released from the brain improving mood and increasing a sense of well-being. The release of serotonin can help reduce depression, stress and anxiety. Massage also increases the temperature of the skin and increases capillarisation. Capillarisation is the increased amount of capillaries in the blood which then increases more cellular exchange. Cellular exchange allows more oxygen and nutrients in the muscles. An increase of temperature and blood flow stimulates a deep relaxation response in the body. The relaxation response slows respiration down and decreases the heart rate allowing the body and muscles to relax. Relaxation from a massage treatment can prevent tension that contributes to soft tissues problems in the future.

Thai massage benefits proven by science.

https://www.healthline.com/health/thai-massage-benefits#bottom-line

What Is Corrective Massage By Austin Massage Clinic (www.austin massage clinic.com)

Corrective massage is designed to counteract harmful muscle imbalances that result in poor body posture. With the repetitiveness of occupation and daily activities, pain occurs due to imbalances created by overuse of certain muscles and under use of others. Our body posture provides a window into musculoskeletal pain and dysfunction.

 The amount of postural/musculoskeletal dysfunction varies from person to person; however no one presents with perfect muscular balance. This means everyone can benefit from corrective massage treatments. Muscle imbalances effect the whole body, causing stress and fatigue that tighten the muscles and limit oxygen to the cells. Poor posture can limit our body’s potential range of motion creating stress on the musculoskeletal system. The result is chronic pain caused by the weak underused muscles being pushed to their limit.

 Corrective massage can have positive results in those affected by:

 Chronic or acute headaches (migraines)

Lower back problems such as sciatic pain, sacroiliac joint pain, hip imbalances & spinal muscular restrictions

Neck and shoulder pain and rotator cuff tears

Knee tendinitis and restrictions

Chronic pain

Fibromyalgia

Scar tissue restrictions

Edema

Muscle pain is a strong signal of body misalignment. Whether the dysfunction is of a structural or of a functional nature is an important factor to consider, as this greatly influences the amount of benefit clients can expect to achieve from treatments.

 CORRECTIVE MASSAGE TREATMENTS

Corrective massage is a systematic series of treatments designed to effectively alleviate symptoms of acute and chronic conditions.  The corrective massage practitioner utilizes well-established and tested massage modalities to help clients work through scar-tissue restrictions, contracted and shortened muscles due to injury, restricted tissue that fails to result in healing, and dehydrated muscle tissue that results in imbalance and further restrictions.

 Corrective massage is different from the typical spa massage in that corrective massage is focused on results. The emphasis in corrective massage is to create efficient alignment of your bones and muscles. The results are freedom from pain and increased range of motion. The corrective massage therapist’s goal is to establish the root cause of musculo-skeletal pain and dysfunction and to eliminate it.

 Chronic conditions develop over time, and will often require multiple sessions to change the patterns and posture of your body.  As your corrective massage therapist, we listen to the pain and make the healthy alignment changes that are needed using massage.

 CORRECTIVE MASSAGE TECHNIQUES

The goal is for you to be pain free and capable of  living an active lifestyle. These tools are used to safely and naturally restore function :

 Cross-Fiber Friction

Neuromuscular Therapy (Trigger Point Therapy)

Myofascial Release Massage

Swedish Massage

Massage Cupping

Manual Lymphatic Drainage

Proprioceptive Neuromuscular Facilitation

Sport Massage

Deep Tissue Massage

The tools offered by doctors to treat pain (pills and surgery) mask the issue and do not get to the root problem, muscular skeletal imbalance. With corrective massage, sessions are interactive requiring you to flex and release certain muscles during the massage to accelerate the results and to re-educate the body so that stretched muscles are contracted and shortened muscles are lengthened. This creates balance in the body. When the body is in balance, it is pain free and strong.