5 ways to reduce tension
In my last post I discussed the general pathways by the brain body connection on how tension occurs. When we are over using our muscles, stressed, run down, etc, our body continues to create tension through these pathways.
Here are my top tips to decrease tension:
Stay Hydrated: Water plays a huge role in our muscle and connective tissue pliability. When we are sufficiently hydrated our body is able to get blood and nutrients moving between the cells and cell walls where the nutrients need to go or pass through. Keeping hydrated also allows the muscles and connective tissue to move more easily. Think of a sponge, when it is wet it is more plump and you are able to move or conform it easily. When it is dry it is firm and hard and less able to move- our muscles are similar. Consuming a minimum of 8 large glasses of water a day is always recommended. If you have trouble with this, try setting a timer to remind you to take sips of water, or try putting some citrus, or fruit in your water to make it a little enticing.
Vitamins and minerals: There are certain minerals and vitamins that our body needs to function. For muscle contraction and relaxation some of these include magnesium, potassium, and sodium. Like most vitamins we need, these can be found in some whole foods, but it can still be recommended to take a supplement or vitamin to make sure you are getting adequate amounts of what you need. This changes per body, level of activity, diet, and more. I would recommend talking to a trusted doctor, like a GP or Naturopath to ensure your body has what it needs. It can also be helpful to take an electrolyte supplement, and this too can encourage you to drink water. Look for ones that have minimal to no added sugar like LMNT, or NUUN.
Change up your posture: If you work a repetitive job, or spend a lot of time at a desk, this can create muscle memory patterns to hold your body in these positions. This can be more efficient for your body to conserve energy, but can often cause tissue tension. If your body is stagnant, it is harder for water and nutrients to get where they need to go, and this allows stiffness, adhesions, and tension patterns to lock down into the muscles. I would encourage you to move more throughout your day if you can, and switch up your postures. Is there a possibility for a standing desk, or make sure you change your seated position every 30 mins at minimum. Can you get out for a quick walk on a break? Or even just do a few squats or movements periodically through the day.
Decrease Stress: As you feel stress, our nervous system goes into a more “flight or flight” mode, which increases blood pressure, and your body starts to get ready for what “danger” could come. This is an old evolutionary process that doesn’t serve us as well in our more modern culture. Your body begins to get more tight and engages muscles more, which can show up as your shoulders creeping towards your ears, your glutes or belly contracting and bracing unnecessarily, your jaw, hands, or feet gripping. Prolonged gripping and tightening of various muscles can create more tension through the body. Being able to recognize when your body is tensing and finding a safe place to release that tension is a great place to start. Integrating some deeper, more relaxing diaphragmatic breaths helps tell our body, brain, and nervous system that it is safe, allowing those areas of tension to release and relax. Doing something you enjoy is another way to let your body relax and release stress, whether it's going for a walk, taking the time to savour a great meal, chatting with a friend, or picking up a hobby.
FInd more sustainable movement patterns: as I got into this in my last post, HOW we move our body plays a big role in the tension our muscles hold. Our brain and body create muscle memory patterns to make movement more easy. This is helpful, but not if we are moving in a less than optimal way. Challenging your movements through mobility and strength is a great way to discover more about our body and to move in a more easeful way. Discovering more about how your body can and should move empowers and challenges these muscle memory patterns. Once you are more aware of how your joints should move, you can cultivate more strength in these areas. When you improve strength through better, more maximal range of motion, you are less likely to have pain and discomfort.
To discover more about your movement, you can follow along with me on instagram HERE, or book a movement session where we can start to break down your patterns and restore your movement.
Incorporating the above changes could feel like a lot if you are not already doing them. So give yourself some grace and try to take on one thing at a time. Maybe it's just upping that water and hydration, setting an alarm to remind you to drink more water throughout the day. Keep an extra water bottle in your car so you're never without. These little action steps can play a big role in getting you back to the healthiest version of yourself.
And if you are doing all of these things and still creating tension, then just notice. Could you have some stressors that perhaps you're not in tune to? Maybe you need to incorporate something else like journaling or breathwork, or a different movement practice. And sometimes tension just occurs. If you are active, using your body, training, moving lots, this is normal. If you are also recovering from something, whether it's a sickness or an injury, this too is normal. Your body and brain takes time to adjust to life when we change or challenge it, and that can pop up as tension too.