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Stiff Muscles Make You Feel Sick Often: 8 Natural Muscle Relaxers You Can’t Miss

Stiff Muscles Make You Feel Sick Often: 8 Natural Muscle Relaxers You Can’t Miss

Walking, smiling, frowning – what’s the commonality in all this? Muscles, that’s what. Muscles work in two ways – by contracting and expanding, thereby pushing and pulling the joints and bones into movement. This is what is generally called the flexing of muscles. For muscles to stay healthy, they need to go back to a relaxed position after muscle flexing occurs. When muscles are unable to contract back to their resting position, it creates muscle stiffness and pains.

Why is muscle stiffness bad?

You might be attributing your muscle stiffness to that latest boot camp workout you tried the night before, but ignoring muscle aches is not good for health. Regular and untreated muscle stiffness can turn into chronic and debilitating body pain to say the least, and can cause brain fog, general fatigue, a feverish feeling, and even restrict movement and posture to a great degree. Muscle stiffness needs to be treated at the root of the problem – not by pain medication that just blocks the pain signals, but by remedies that aid the body in muscle relaxation.

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Are there any natural remedies to help muscles relax?

Whether you are experiencing weather-related stiff muscles, general soreness from a workout, or even posture-related muscle aches – there are these eight things you can proactively do to alleviate the symptoms at their core:

1. Get a massage

Thought massage was only good for the skin? Research shows that a massage can really ease stiff muscles by getting the blood to flow faster into the sore areas, and letting the body heal itself from the inside. Trained therapists can also locate pressure points and are able to manipulate them to release tension and ease pain and have you looking and feeling great all over.[1]

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2. Try herbal TLC

Arnica is not just a great hair oil ingredient. In fact, this high-altitude plant, often called the mountain daisy, is a great pain reliever too. Available at most health food and herbal pharmacies, arnica can be bought as a tincture, cream, salve, or ointment meant for topical use. It also reduces aches, bruises, swelling, and soreness because of its active anti-inflammatory properties. Some athletes actually swear by it, though the scientific jury is still out on its effectiveness.[2]

3. Indulge in some spices

Capsaicin, the “heat” agent in cayenne pepper responsible for that on-fire tongue, is a great anti-inflammatory and analgesic agent. Eating a peppered dish will not only slim you down, but also ease any and all stiff muscles. Capsaicin also stops the brain from sending too many pain signals while the muscles relax into their normal state.[3]

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4. Take a soak

We know that muscles work by expansion and contraction. For expansion, the muscles are flooded with calcium ions, which make the muscles stretch. To contract back to their relaxed state, the muscles are flooded with magnesium ions. A soak in warm water enriched with magnesium-rich Epsom salts allows your body to soak in the required magnesium, which prods muscles into relaxing back to their resting stage.[4]

5. Eat protein

When you stress those muscles, you are making them work on protein power. So in order to replenish and rejuvenate those tired muscles, you need more protein! If you are feeling sore, don’t reach for comfort fried foods. Healthy proteins like chicken, eggs, and lentils will ease the soreness and prevent any muscle damage in the long run too.[5]

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6. Indulge away

If you feel like reaching for a treat to alleviate those poor, overworked and by now stiff muscles, make it a dark chocolate bar. The antioxidant content of dark chocolate helps the body combat oxidative stress. It eases the muscles into relaxing while simultaneously alleviating pain. The taste and the other anti-stress benefits don’t hurt either![6].

7. Drink a cup of tea

A cup of peppermint or chamomile tea can go a long way in easing stiff muscles because of the pain-relieving properties of both the plants. Chamomile is rich in flavonoids, which are antioxidants and help in easing inflammation, thereby reducing soreness. Peppermint, on the other hand, contains menthol, which is anti-inflammatory and analgesic in nature (think ibuprofen) and helps the muscles ease into their relaxed state naturally.[7]

8. Hydrate, pronto

Water is needed by the whole body, and muscles are no different. Stiff muscles can be a sign of dehydration because water is essential to maintain the ideal electrolyte balance (calcium for contracting and magnesium for relaxing) in the muscles. A glass of water might make a big difference since it lets the body flood the muscles with magnesium ions, in order to contract the muscles into their relaxed state.[8]

Remember to pay attention to your body when it sends you a pain signal. Popping a pain reliever will only stop the brain from sending the signal in the first place, not treat the issue at hand. Using natural remedies to help the body heal itself will work the best. And stay away from any and all pro-inflammatory agents like sugar, alcohol, and caffeine – at least until the pain goes away!

Reference

[1] http://www.livestrong.com/article/500025-ways-to-loosen-up-tight-muscles/
[2] https://www.12minuteathlete.com/sore-muscles/
[3] http://www.prevention.com/health/10-healing-foods-that-fight-pain
[4] http://www.top10homeremedies.com/kitchen-ingredients/10-best-natural-muscle-relaxers.html
[5] http://running.competitor.com/2014/07/recovery/eat-and-drink-away-sore-muscles_38375
[6] http://www.rodalesorganiclife.com/food/health-benefits-dark-chocolate
[7] http://www.top10homeremedies.com/kitchen-ingredients/10-best-natural-muscle-relaxers.html
[8] http://www.livestrong.com/article/446204-can-drinking-plenty-of-water-a-day-prevent-tight-muscles/

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Rima Pundir

Health, Wellness & Productivity Writer

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Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

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2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

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