Relax Your Muscles with These Postures: Expert Advice from Physical Therapist Freddie Murray

Waarom Spierontspanning Belangrijk is

Murray vergelijkt spieren met lichtschakelaars die aan of uit staan. Wanneer ze constant op de achtergrond actief zijn, vergelijkbaar met een dimmer die altijd aan staat, raken ze uitgeput. Dit resulteert in vergrote spanning, stijfheid en pijnlijke gevoelens. De oorzaken hiervan kunnen stress en trainingsschema's zijn die te sterk gericht zijn op het activeren en versterken van spieren.

Oorzaken van Hoge Spierspanning

High muscle tension can have several causes, including stress and training regimes that focus on constantly tightening muscles. This can lead to various symptoms, such as bruxism (unconscious tightening of the jaws), lower back pain, tense shoulders, and a stiff neck.

How to Get rid of Tense Muscles.

The key word is relax. Here are some exercises you can do a few times a day to relieve muscle tension:

1. Abdominal breathing:

   • Place one hand just above your pubic bone.
   • Breathe deeply through your nose, toward your belly and even lower.
   • Feel how your hand moves up and down.
   • Repeat and switch to chest breathing.

2. Body Scan:

   • Scan your body for tense areas.
   • Imagine these areas being heavy or soft or melting.
   • Focus on the weight of your feet, sit bones, pelvic floor, arms and neck.

3. Shoulder drawing:

   • Sit comfortably and mentally draw a square with your shoulders.
   • First move them forward, up, back, and relaxed down.
   • Keep your back straight.

4. Follow Your Nose:

   • For a stiff neck, imagine a reclining 8.
   • Following the curves with your nose, move your whole head.
   • Do this a few times counterclockwise and clockwise.

These exercises can help reduce tension in your muscles. Striving for relaxation rather than constant activation can contribute to a healthier and more balanced body.