Mindfulness and Muscle Recovery: Techniques to Relax and Restore

Mindfulness and Muscle Recovery: Techniques to Relax and Restore

There are certain crucial aspects you need to take into consideration when you exercise regularly, such as providing your body with nutrient-rich food and practicing mindfulness techniques, which can promote muscle recovery and ensure you get the most out of your exercise. So in this article, we’ll be discussing different techniques that encourage muscle recovery while helping you relax and restore.

1. PMR (Mindfulness Technique)

This may come off as a surprise for some people, but the truth is that mindfulness can help you relax and restore after a workout. Additionally, increased mindfulness leads to more physical activity as well. It also helps you develop a better understanding of your physical activity level and make behavioral changes accordingly.

PMR belongs to the category of mindfulness techniques. Its goal is to relieve muscle tightness caused by muscular tension. As you may already know, muscular tension is caused by stress and anxiety. So how does the PMR fight muscle tightness? The technique is simple yet efficient; PMR tenses and releases each muscle group individually. This technique is inspired by the theory which suggests that you can’t feel anxious when you are physically relaxed.

Preparation

All you need is to set aside fifteen minutes and find somewhere comfortable and quiet. This is to ensure you won’t be disturbed by anything or anyone. Then remove your shoes and put on loose clothing.

In the beginning, you should perform the PMR technique twice a day. But once you get used to it, you can try performing it three or four times if you feel the need for it.

However, if you have an underlying medical condition, make sure to consult your doctor before you start performing PMR. Also, avoid doing it if you have pulled muscles or broken bones.

Getting Ready

Take five deep and slow breaths before you start and follow the steps below:

  • Step one: Feel the tension

While breathing in, gently and deliberately tense your first muscle group as you feel the muscle tension. It may cause shaking or discomfort, but don’t be alarmed, as it’s a body’s normal response. Then try tensing only one muscle group you’re targeting as you hold for 5-10 seconds.

  • Step two: Relax your muscles

While exhaling, fully and quickly relax your tensed muscles. Now pay attention to all the changing sensations. You can also imagine stress leaving your body. Finally, try to focus on the difference between relaxation and tension. You’ll likely be able to feel your muscles becoming loose and limp.

  • Step three: Relax

Take ten to twenty seconds to relax. Then repeat all the above-mentioned steps as you tense and relax each muscle group.

  • Step four: Return your focus

After you are done, count backward from 5 to 1 before returning focus to the present moment. And there you have it; now you can finally enjoy the deep relaxation. Also, note that it usually takes time to successfully perform the PMR, so don’t get discouraged if it seems difficult to you in the beginning. It’s also natural to feel uncomfortable and spend significantly more effort on it initially. What’s crucial is to keep practicing and you’ll get better at it sooner than you may think.

2. Different PMR Techniques Based On Muscle Groups

Forearms and wrists: Try extending and bending your hands back at your wrist.

Upper arms and biceps: First, make a fist, and then try bending your arms at your elbows as you flex your biceps.

  • Hands: Make a fist.
  • Shoulders: Try shrugging your shoulders as you raise them toward the ears.
  • Forehead: Try wrinkling into a frown.
  • Around the nose bridge and eyes: Tightly close your eyes as you remain comfortable (if you wear contact lenses, remove them before you start).
  • Cheeks and jaw: Try smiling widely.
  • Around the mouth: Make sure to press your lips together as tightly as possible. Then check your face for any tension.
  • Back of the neck: Try pressing the back of the head against some kind of support (the floor or the chair headrest).
  • Front of the neck: Simply touch your chin to the chest as you try to avoid creating tension in the head and neck.
  • Back: Try arching your back away and up from the chair or floor.
  • Stomach: Suck into the tight knot as you check your stomach and chest for tension.
  • Chest: Try taking a deep breath and then hold it for 10 seconds.
  • Buttocks and hips: Tightly press your buttocks together.
  • Thighs: Try clenching them as hard as possible.
  • Lower legs: Point the toes toward the face before pointing them away and curling them downward simultaneously.

3. Beef Liver Capsules

Beef liver’s nutrient profile makes this food a perfect choice for promoting muscle recovery. amino acids the beef liver contains can help repair damaged muscle tissue and also reduce post-workout soreness.

Furthermore, the content of vitamin B12 encourages red blood cell production, guaranteeing optimal oxygen delivery to the muscles as well as accelerating recovery. In other words, adding beef liver capsules to your diet can help you significantly minimize downtime between workout sessions and optimize muscle growth.

4. Colostrum Powder

Colostrum is the type of supplement that comes from the mammal milk produced within the first 2-4 days after giving birth. This is also known as the first milk and its purpose is to provide mammal newborns with high amounts of bioavailable vitamins, immunoglobulins, and minerals.

It is also regarded as the immunization shot for a baby as it contains thousands of bioactive molecules, such as peptides and fats, ensuring the protection of an infant’s immune barrier.

Considering all of these, incorporating colostrum powder into your diet can help you boost your immunity, energy levels, improve gut health, and promote muscle recovery. But that’s not all; this food can also boost your workout game by increasing your athletic performance and building lean muscle mass.

Final Thoughts

As you can see, there are a variety of techniques and methods you can use to initiate muscle recovery while providing your body with the restoration and relaxation it needs. All you need to do is make them a part of your regular routine so you can start reaping the benefits they come with.

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