EASY DIY MOVES TO RELEASE MUSCLE TENSION

It’s been a long, stressful day and all you want to do is curl up on the couch, binge your favourite TV series and go to bed. While that may sound appealing, it might not be the best way to deal with stress and the tension that’s built up in your body during the day.

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We chatted to the owner of Keshia Petersen Physiotherapy in Claremont, Cape Town to find out everything there is to know about muscle tension. With over ten years of experience in her field, Keshia tells us why it’s important to tackle tension as soon as it strikes and gives us a few DIY moves that can easily be done right at home.

WHAT IS MUSCLE TENSION? 
By definition, muscle tension is caused by the psychological effects of stress and can lead to all sorts of pain in your body, both internally and externally.

“Most people carry their stress in their neck and shoulders, this causes headaches called cervicogenic headaches. Physiotherapy and a few simple stretches and exercises could help release the tension and help strengthen the muscles around the neck,” says Keshia.

When the body is stressed, the nervous system is affected, which leads to blood vessels constricting and certain parts of the body like muscles, tendons, and the nerves in the back receiving less blood flow. This process then leads to muscle tension, spasms, and back pain, and if you’ve ever had a spasm, you know how uncomfortable and painful this can be.

Related article: Is stress making you sick?

What causes muscle tension?

1. STRESS 
We know that stress can affect both mental and physical health. Constant pressure whether from work or personal problems can cause tension to build up and result in tight, tense muscles.

2. EXERCISE 
When we perform an exercise incorrectly, over-exert ourselves, or forget to stretch pre- and post-workout, it could cause muscles to contract and become tense. For example, without proper stretching, a runner may experience tight quads, which are the muscles in the front of the thigh. Keshia recommends her patients do 20-30 minutes of exercise 3-4 times a week to help release stress caused by work or everyday life. She adds that this exercise should be seen as your “timeout” to help your body reset and prepare for the next day.”

Related article: Is walking good enough exercise?

3. REPETITIVE MOVEMENTS 
Think of your posture when you’re at your desk or walking. If you’re constantly slouching you might find that by the end of the day, your back feels sore. This is because you’re placing pressure on the same muscle groups over and over again, and not giving muscle fibres a chance to repair themselves. Over time, this repetitive action could cause muscle tension and even lead to injury.



Related article: Garden for your mental and physical health

HOW DO I KNOW I'M SUFFERING FROM MUSCLE TENSION? 
Have you ever woken up in the morning with a stiff neck? This muscle tension may be from something as simple as sleeping on the wrong pillow or it could stem from something a lot more serious like built-up stress from a problem that’s been weighing heavily on you.

Have you been tossing and turning in bed only to discover it’s caused by discomfort in your lower back? This could be a result of poor posture.

Move your shoulders around. If they’re relaxed, you’re in the clear, but if there’s a little discomfort, you’re probably carrying tension in your shoulders.

WHAT CAN I DO TO RELIEVE THE TENSION? 
“With most of us still working from home, I’ve seen an increase in injuries with five body parts in particular,” Keshia adds. Visiting a physiotherapist, like Keshia, is always a safe option as they’ll guide every movement and ensure you’re not further harming your body. But when you don’t have that option available, what do you do?

Here are a few of the exercises Keshia recommends to her patients to help release tightness and tension.



BACK 

• Lower back stretch: Lay on the floor, bend the hip up to 90 degrees, and take it across your body to the floor till the knee touches the floor.
• Cat cow stretch (mobility): On your hands and knees on the floor around your back like a cat, hold for 3 seconds, then round your back and sink your belly to the floor.

JAW

• Lower back stretch: Lay on the floor, bend the hip up to 90 degrees, and take it across your body to the floor till the knee touches the floor
• Cat cow stretch (mobility): Get on your hands and knees on the floor and round out your back like a cat. Hold for three seconds, then round out your back and sink your belly to the floor.

NECK 

• Upper trapezius (a muscle part of the upper back): Tilt the neck to the side (left or right) with the hand on the same side to assist the stretch. Hold the stretch for 20-30 seconds and repeat.
• Levator scapula (a muscle found at the back and side of the neck): Rotate your neck to the left, then tilt the neck down toward the floor. Use your hand on the same side to assist the stretch. Repeat on the opposite side.

SHOULDERS 

• Shoulder shrugs (sitting): Shrug your shoulders to your ears and hold for 3 seconds and relax. Repeat three times.
• Scapula (sitting): Retract scapula (shoulder blades) around your back. Repeat three times.

WRISTS 

• Stretch your flexors and extensors: Gently pull your wrist backward (flexors) then gently push your wrist forward (extensors). Hold for 20-30 seconds and repeat three times.

Other sources: www.spine-health.com

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