How to Relax Muscles

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After a long, hard day it can be hard to unwind, especially if your muscles are tight or tense. You may have pulled them while exercising or just strained them from too much movement during the day. The good news is that your muscles will heal with a little time and rest. To make yourself comfortable in the meantime, read through our tips for loosening your muscles.

Things You Should Know

  • Take a relaxing shower or soak in a bath to relax your muscles while you wash up.
  • Some light cardio, stretching, or yoga will stimulate blood flow and help your muscles relax.
  • OTC pain relievers and magnesium supplements will help ease any pain you’re experiencing.
  • A deep-tissue massage, acupuncture, or a realignment at a chiropractor’s office may resolve specific muscle pains you’re experiencing.
1

Take a hot shower or use a steam room.

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    Try to stretch your muscles gently after your body warms up. The steam helps increase blood circulation, which delivers oxygen and nutrients to your muscles. This can really help them recover, especially after an intense workout. [1]
    • Most gyms or hotels feature saunas or steam rooms next to the pool.
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2

Soak in a bath with Epsom salt.

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    Ease into the water and soak for at least 15 minutes. Studies show that Epsom salt soothes muscles and relieves pain—probably because it contains magnesium, which helps your muscles relax. [2]
    • Skip the Epsom salt if you have an open wound or a burn that's healing.
3

Hold a heating pad or electric blanket against the muscles.

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    This gives the heat a chance to penetrate deep into your muscle tissue. Although the dry heat isn't as effective as the moist heat from a bath or shower, the heating pad or blanket can temporarily relieve muscle pain. [3]
    • Read the manufacturer's instructions about how to safely use a heating pad or electric blanket. Never fall asleep while you're using the electric blanket because it's a fire hazard.
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4

Do light cardio workouts.

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    Light cardio exercises like walking, cycling, swimming, aerobics, or jogging all get your blood pumping. This increased circulation keeps your muscles relaxed and limber. Try to fit in at least 15 to 20 minutes of light cardio exercises every day. [4]
    • If your muscles feel tight or cramped, don't push yourself to do vigorous cardio. The point is to relax your muscles.
5

Work through progressive muscle relaxation.

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    Think of progressive muscle relaxation as a targeted personal massage. To release muscle tension, start by tensing specific muscles like your leg muscles or upper back muscles. Tighten those muscles while you breathe in deeply for 5 seconds. Then, relax your muscles as you slowly breathe out. Repeat this for any other muscles that feel sore. [5]
    • For instance, target the muscles in your lower limbs, your stomach and chest, your arms, shoulders, and neck, and your face.
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6

Perform stretches or yoga.

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    Get comfortable and take a deep breath as you slowly get into a pose or stretch a tense muscle. Hold the stretch for 15 to 30 seconds and slowly release the stretch. To target specific muscles: [6]
    • Pull the top of your foot toward your torso with your leg outstretched. This stretch targets your calves.
    • Stand with a leg stretched out and toes pointed down to work the muscles in the front of your legs.
    • Slowly rotate your ankle and foot in circles for a good stretch along your lower legs.
    • Raise your shoulders up toward your head and drop them back down. Then, rotate your shoulders in small circles. These stretch muscles in your shoulders.
    • Lean your head to one shoulder until you feel a gentle stretch in your neck. Then, lean your head to the opposite shoulder for a good stretch along your neck.
7

Take an OTC pain reliever for mild muscle pain.

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    Although they won't loosen your muscles, non-steroidal anti-inflammatory drug medications can relieve pain from muscle aches. Read the instructions on the package to learn how much medication to take and how often to take it.
    • Don't take more than the recommended amount within a 24-hour period.
    • If you're feeling a lot of pain or you don't think the medication is helping, reach out to your doctor.
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8

Add a magnesium supplement to your diet.

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    Fortunately, it's easy to take a daily magnesium supplement—look for a 350-mg dose that you can take once a day. [7]
    • Magnesium supplements are available over-the-counter at grocery stores, pharmacies, and online.
    • It's always a good idea to check with your doctor before starting a new supplement, especially if you're taking prescription medications.
    • Want to get magnesium from your diet? Eat foods like spinach, peanuts, brown rice, and almonds!
9

Apply a topical muscle relaxant to the area.

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    Choose a relaxant that has diclofenac or salicylates which are mild pain killers. Topical OTC creams like these don't have a risk for serious side effects and they work quickly to relieve muscle pain. Always read the manufacturer's dosing instructions for how often you can reapply the medication.
    • Topical pain relievers are a good choice if you're at a greater risk for side effects from oral medications.
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10

Get a deep-tissue massage.

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    They'll apply deep pressure on the muscle fibers so the muscles relax. Most massage sessions last between 30 and 90 minutes. Usually, you'll feel relaxed afterward and you might notice less stiffness. [8]
    • Acupressure is similar to massage therapy and acupuncture. During a session, a certified acupressure practitioner presses or stimulates on specific points to loosen them.
11

Visit a chiropractor for an adjustment.

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    They'll manipulate the small joints of your bones so your muscles are properly aligned. This can relieve pain and improve your flexibility. Some chiropractors also use massage therapy, so talk with yours about what services you're looking for.
    • You might feel better after just one visit, but if you've had lasting muscle pain or tightness, it might take a few more visits to get the results you want.
    • Check with your insurance company to see if you've got chiropractic coverage. You may have to see a chiropractor in your network to have it paid for.
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12

Try acupuncture to release tension.

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    During your session, a certified acupuncturist will insert thin needles into the skin at certain pressure points. It's believed that this stimulates your nervous system to release chemicals that help treat muscle cramping, pain, and weakness. [9]
    • If you can't find a certified acupuncturist in your area or within your insurance network, ask your doctor or chiropractor if they also offer acupuncture services.
13

Talk with your doctor about prescription treatments.

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    Usually, your muscles will loosen over time with a little rest, but if you're in pain or your muscles constantly seem tight, contact your doctor. They'll probably want to do an exam to figure out why your muscles are strained. As a treatment, they may prescribe a strong topical or oral muscle relaxant. [10]
    • For example, they might prescribe carisoprodol or cyclobenzaprine for muscle spasms. If you're in severe pain, they may give you diazepam.
    • Many of these medications are very effective but habit-forming so it's important to take them exactly as your doctor directs.
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Expert Q&A

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  • Question
    How do you loosen tight muscles?
    Jason Myerson, DPT, DMT, OCS, FAAOMPT
    Physical Therapist & Certified Orthopedic Specialist
    Jason Myerson is a Physical Therapist and a Certified Orthopedic Specialist. He is affiliated with Performance Physical Therapy & Wellness with clinics located in Connecticut. He serves as adjunct faculty in the Physical Therapy Department at Quinnipiac University. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. He holds an MA in Physical Therapy from Quinnipiac University and a Doctorate in Physical Therapy (DPT) from Arcadia University. He is Residency and Fellowship trained in Orthopedic Manual Therapy, achieved a Doctorate in Manual Therapy (DMT) and became a Fellow of the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT).
    Jason Myerson, DPT, DMT, OCS, FAAOMPT
    Physical Therapist & Certified Orthopedic Specialist
    Expert Answer
    The heat from a hot pack or hot shower can help relax your muscles. You can also try massaging the area. Doing a light workout with gentle range of motion exercises can increase blood flow to tight muscles and loosen them up as well.
    Thanks! We're glad this was helpful.
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      Warnings

      • Talk with your doctor before adding a supplement or taking prescription medication. They can explain possible side effects and risks that are associated with the product.
        Thanks
      • If you've had heart trouble in the past or are over 65, talk with your doctor before using a steam room or sauna.
        Thanks
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      References

      1. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Physical Therapist & Certified Orthopedic Specialist. Expert Interview. 15 April 2020.
      2. ↑ https://health.clevelandclinic.org/reasons-to-take-a-bath/
      3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808259/
      4. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Physical Therapist & Certified Orthopedic Specialist. Expert Interview. 15 April 2020.
      5. ↑ Jason Myerson, DPT, DMT, OCS, FAAOMPT. Physical Therapist & Certified Orthopedic Specialist. Expert Interview. 15 April 2020.
      6. ↑ https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825
      7. ↑ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
      8. ↑ https://health.clevelandclinic.org/5-myths-about-massage-therapy/
      9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
      1. ↑ http://www.spine-health.com/treatment/pain-medication/muscle-relaxants
      2. ↑ http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858

      About This Article

      Article Summary X

      To relax stiff muscles, try taking a deep breath as you squeeze the muscle with your hand for 5 seconds, then exhale as you slowly release your hand. Keep doing this for 5 minutes to increase blood circulation, which will help relax the muscle. You can also try soaking in a warm bath with Epsom salt for 15 minutes, since Epsom salt is known to help reduce inflammation of the muscles. Alternatively, lie flat on your back or sit up straight with your legs crossed, and take slow, deep breaths to mentally reduce muscle tension through meditation. For more advice from our Medical reviewer, including how to relax muscles with nutritional supplements and pain medication, keep reading.

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