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Working out and staying in shape is important, but it can take a toll on your body. Fortunately, there are a few healthy home additions that you can make to help you relieve sore muscles after a tough workout session. In this post, we’ll be discussing five healthy home additions worth considering that will help soothe your sore muscles and get you back to feeling like your best self.
We’ll discuss everything from foam rollers and heated massagers to more complex equipment like an infrared sauna. These additions will not only help you feel better, but they’ll also help you look better by increasing blood flow and promoting faster recovery times. Let’s get started!
Foam Roller
Foam rollers are great for providing relief to sore muscles. The deep tissue massage helps maximize flexibility, reduce tightness, and increase blood flow. Foam rollers also increase muscular endurance and reduce post-workout recovery time.
Foam rollers come in different sizes, textures, and densities. A medium-density foam roller is the most popular among people new to the activity. High-density foam rollers are recommended for more experienced users as they offer deeper relief and myofascial release. When using a foam roller, it’s important to pay attention to tender spots and move over them slowly. Make sure to keep your core engaged throughout the exercise to prevent any potential injuries. Start by rolling from your legs up towards your neck and back down again. Spend equal amounts of time on both sides of your body to ensure even results.
Massage Chair
Massage chairs offer a convenient alternative to visiting the masseuse since they provide the same deep tissue massage through automatic programs controlled by a remote or smartphone app. Plus, a massage chair is a great way to relax in the comfort of your own home while receiving a full body massage that targets the pressure points in your spine, neck, shoulders, and arms.
Massage chairs come in full-body or zero-gravity models and manual or programmable versions designed to give you an automated massage experience based on your needs and preferences. Manual models typically require direct hand movements. Programmable models offer advanced features such as 3D roller technology and heat therapy settings, which can be adjusted at the touch of a button or through an app on your smartphone or tablet device.
To get the best massage chair experience, start by sitting straight with your back resting against the chair and feet flat on the floor or footrest. Next, use the remote control or app to select a program that fits your needs and adjust any settings as desired, such as airbag pressure, vibration intensity, intensity levels for each massage zone, automatic programs like stretch routines, etc. Finally, sit back and enjoy the massage!
Hot & Cold Therapy
Hot and cold therapy effectively reduces muscle tension, discomfort, inflammation, swelling, pain, and stiffness in various body areas. Cold therapy helps reduce blood flow while decreasing inflammation. In contrast, hot therapy increases blood flow which helps release tight muscles while relieving pain or soreness caused by exercise or everyday activities like sitting in an office chair.
Several types of hot and cold therapy products are available depending on your specific needs and preferences. For cold therapy, ice packs or cold packs come in various forms such as gel packs or microwavable pads. For heat therapy, options include heated wraps that use electric coils inside compresses, inflatable hot tubs for total body relief, and paraffin wax that’s commonly used for hand and foot treatments.
When choosing a product to relieve discomfort, it is crucial to select the appropriate one based on the type of relief you need. For example, an ice pack could be useful if you need relief in a specific area, like a sore muscle. However, if you require relief for your entire body, consider products like an inflatable hot tub or a heated wrap that can provide prolonged relief. In addition, the duration for which you should use the product will vary. For example, an ice pack should be used for only 15-20 minutes, whereas a heated wrap can be used for up to 30 minutes. Nonetheless, taking breaks every 10 minutes is advisable to allow your body to adjust without being exposed to excessive heat all at once.
Exercise Ball
Exercise balls can be extremely helpful in improving posture alignment and strengthening core muscles. This is because they require active engagement from various muscles throughout your entire torso to maintain balance while sitting on them. This is in contrast to regular chairs that do not require active engagement. Therefore, the primary benefit of using an exercise ball is that it improves coordination and balance while relieving tension and stiffness resulting from sitting in one position for extended periods with little movement.
Exercise balls come in different sizes based on height, so make sure you choose one that fits properly. If you’re not sure what size is best, then it’s recommended to go larger rather than smaller so that there will be enough room for adjusting if needed. There are also exercise balls with built-in handles and wheels, making them easier to transport.
Using exercise balls is relatively simple. To start, sit carefully on the ball, beginning from one side. Next, balance yourself by engaging various muscle groups in your torso and feet. However, be mindful not to remain in one position for too long, as this can lead to overworked fatigue in certain muscle groups. Instead, try to use dynamic positions, moving around every few minutes to prevent strain on any one muscle group.
Massage Stick
Massage sticks are fantastic accessories that provide targeted relief by enabling users to apply pressure directly onto trigger points. This pressure helps alleviate muscle fatigue and increase flexibility and range of motion. Moreover, massage sticks do not require batteries or electricity, making them extremely convenient anytime and anywhere.
Various massage sticks are available, depending on the type of relief you seek. Double-headed sticks come with two ends, enabling users to target different areas. Trigger point sticks feature textured grips that offer precise pressure, making them great for relieving tight spots or knots. Vibration sticks provide light vibrations that promote relaxation, while reflexology focuses on foot treatments.
To use a massage stick effectively, gently apply pressure onto tender spots, gradually increasing pressure as desired. Before starting, you may want to add oil or lotion to the massaged areas. However, be cautious not to apply too much force while rolling the massage stick, as overworking particular muscle groups may result in injuries. As you move the stick over your entire body, focus on both sides equally to achieve better results over time. Take your time and move slowly to avoid causing any discomfort or pain.
Conclusion
Adding healthy home additions to help relieve sore muscles is a great way to improve overall well-being and promote relaxation. Various products are available to meet your needs, from foam rollers and massage chairs to inflatable hot tubs and massage sticks.
Take your time when choosing the right equipment for you, and make sure to adhere to the proper techniques that have been outlined in this post. With a little TLC, these healthy home additions will help you feel your best in no time. Now that you know what products are out there and how to use them, it’s time to start living a healthier lifestyle and feeling their amazing benefits.
