What can replace massage if you can’t do it? 5 ways to relax your body and muscles

Irina Yuzup

5 ways to relax your body and muscles without massage

To do this, you do not need to leave the house – everything you need will surely be at hand.

Irina Yuzup” title=”Irina Yuzup“/>

Candidate of Medical Sciences, Doctor of Integrative, Preventive and Conventional Medicine, Nutritionist

How to relax muscles without massage?

Breathing practices

Breathing helps to relax, relieve anxiety. Perhaps the best effect is given by the exercise Sama Vritti Pranayama (even breathing), the essence of which is to take equally long breaths and exhalations. To perform the exercise, you need to sit comfortably and breathe through your nose. The counting must be carried out so that inhalations and exhalations always end with the same number.

You can complicate this exercise by adding a pause after the inhale-exhale cycle. Breathing exercise should be done for at least five minutes two to three times a day.


With the help of meditation, you can get rid of anxiety, relax the body and muscles, and cope with stress.

You need to meditate in a quiet, calm place, taking a comfortable position and focusing on the process, without being distracted by extraneous thoughts. This will help specialized audio and video materials.

About one of the ways that is suitable even for beginners, read the article at the link.

Easy relaxing meditation in 8 minutes.  Suitable even for those who have never meditated
Easy relaxing meditation in 8 minutes. Suitable even for those who have never meditated

Epsom salt baths

Salt, also called magnesium sulfate, is extracted from mineral sources. It consists of sulfur, magnesium, oxygen, water. This combination of elements helps to cleanse cells of toxins, compensates for magnesium deficiency in the body, helps to relax, relieve muscle tension, improves the functioning of the nervous and cardiovascular systems.

The bath should be taken no more than 15-20 minutes in a sitting position. In this case, the water temperature should be +36…+38°C.

Deep muscle relaxation

Tension is one of the main companions of stress. The practice of relaxation allows you to feel the difference between different states of the muscles and learn how to relax them faster.

You need to take the most comfortable position and begin to consistently strain the muscles of the whole body and relax them. For example, first engage the leg muscles for 5-10 seconds, then release the tension and wait 15-20 seconds. And then move on to another muscle group, working out the whole body in this way.

Art therapy

This is one of the simplest, but at the same time effective ways to relieve emotional stress. Which, in turn, will have a positive effect on the physical condition. Moreover, the ability to draw for art therapy is not at all necessary.

You can buy or download from the Internet a coloring book or a painting by numbers. Such an activity will help to relax, get rid of anxiety and obsessive thoughts. You can draw something of your own, depicting the problem that worries you at the moment – so all the negativity will move from your head to paper.

Read more about the benefits of art therapy in the material at the link.

4 ways to unload the brain and be alone with yourself.  Ideal for lockdown
4 ways to unload the brain and be alone with yourself. Ideal for lockdown

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