The trainer revealed ways to get rid of muscle clamps

Relaxation is a neuroplastic skill that is formed through regular attention to the body, gentle body practices, breathing and slowing down, the feeling of "I can relax and be safe." On June 18, FitStars fitness trainer, vinyasa Flow teacher of hatha yoga, and yoga therapist of pelvic floor dysfunctions Lera Bura told Izvestia about effective methods of relieving muscle tension.

"Clamps are not just tense muscles, but a kind of memory of the body about past stress. Although we do not control the process of tension, we can learn to consciously relax," explains the specialist.

"Fitness is becoming a must-have for life."

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The first step to getting rid of Borax clamps is the development of proprioception — the ability to feel your body. Slow conscious movements are suitable for this, for example, in yoga practice, where attention is focused on breathing and body position in space.

The expert assigns a special role to breathing techniques. Prolonged exhalation activates the parasympathetic nervous system, reducing the level of the stress hormone cortisol and promoting muscle relaxation. The breathing rhythm is considered effective when the exhalation is longer than the inhale.

In addition, the expert noted that an unusual but effective method is to simulate the natural behavior of animals. "After stress, animals instinctively shake themselves up, relieving tension. One or two minutes of gentle shaking with exhaling "ha" is enough for a person to reduce hypertension in problem areas," advises Buri.

After physical activity, the expert recommends conducting a "body scan" — lying down or sitting with your eyes closed, consistently paying attention to different areas, noting changes in sensations. This develops interoception, the ability to feel your body from the inside out.

Earlier, on May 4, expert Olga Shuppo gave advice on maintaining a healthy lifestyle. According to her, systematic physical activity in the fresh air is another important component of a healthy lifestyle. You need to spend at least one hour a day in motion.