If you want to relieve muscle cramps naturally, you just need to stretch and relax your muscles. Muscle cramps can result from a variety of activities such as working out, sitting too long at your desk, or having poor posture. You can even get muscle cramps from holding in stress or negative emotions, because you will subconsciously tighten your muscles when you are under a lot of stress.
In regard to muscle cramps associated with exercise, an article by the National Institutes of Health states that dehydration and electrolyte imbalances are the likely culprits. Additionally, working out in hot or humid environments could cause heat-related illnesses, which could therefore trigger muscle spasms and cramps.
If you have been feeling tightness in your muscles lately, we hope these 10 one-minute exercises will provide you with some relief.
Here are 10 one-minute exercises that relieve muscle cramps naturally:
1. One-minute exercises for the back
If you have back tension, this exercise will help relieve muscle cramps. Simply stand up straight, lift your arms and place them behind your head, and then bend backward slightly. Your back should be arched. Go back to the starting position and repeat five times.
2. Relieve neck and shoulder pain
Many people experience muscle cramps in their upper shoulders and neck due to tensing the trapezius muscles or slouching. To perform these one-minute exercises that relieve muscle cramps, simply stand up straight with your hands on your waist and your legs shoulder-width apart. Then, move your head forward, backward, and side-to-side. Repeat 10 times.
3. One-minute exercises for facial cramps
Believe it or not, you can experience muscle cramps in your face as well. Being over-stressed or just having a habit of tensing your muscles can result in face cramps as well as body cramps. One-minute exercises that relieve muscle cramps in your face are as follows:
Repeat the exercise listed above for neck cramps, and then massage your facial muscles. You may also try moving your face muscles around so you don’t get into the habit of tensing them. Do eye exercises as well, because in today’s world, we tend to stare at the same object (like a computer screen) for long periods of time. This puts a lot of strain on our eyes, and fixing your gaze on one thing for hours can cause facial tension as well. Don’t forget to utilize positive thinking, because this will lower your stress and give you a better outlook on life!
4. Ab and lower back cramps
To relieve muscle cramps in your abs and lower back, stand up straight, place your hands at your sides, and do alternate side stretches. All you have to do is reach your right arm down while stretching your body to the right, and repeat on the left side. Do 10 reps on each side.
5-8. Leg cramps
For your legs, we have a few one-minute exercises that relieve muscle cramps. The first one involves lying on the floor with your legs raised against a wall. This exercise not only helps relieve muscle cramps, but also improves circulation and promotes relaxation. You can lie on a yoga mat or pillow if the floor isn’t comfortable, and try to position your body as close to the wall as possible. Focus on your breathing and just relax for five minutes.
The next exercise is a calf muscle stretch. Simply lean into a wall with one foot in front of the other. Make sure your toes are pointed forward and your feet are flat on the floor. Bend your front knee and keep your back leg straight. Hold this position for 30 seconds on each side.
For your hamstrings, sit up straight with both legs outstretched. Relax your feet and stretch your arms out as far as possible. Hold this position for 30 seconds. Don’t lock your knees or round your back as this could result in injury.
Finally, for your quads, we have a pretty classic stretch for you. If you need to, hold onto a wall or chair for balance. Keep your knees close together, and lift up one foot toward your butt. Hold onto your ankle and bring your heel into your body until you feel the stretch. Hold for 30 seconds and repeat on the other side. Do three reps on each side.
9-10. One-minute exercises for arm cramps
For the first exercise, start out in a standing position with both arms at your sides. Then, bring one arm behind your head and hold your elbow. This will provide relief for tricep and upper back cramps. Hold for 20 seconds and repeat, and do three reps on each side.
To relieve cramps naturally in your biceps, put one arm against a wall, then turn your body until you feel some tension in your chest and biceps. Hold for 30 seconds, then repeat on the other side. Do two reps on each side.
We are positive that these stretches will help you relieve muscle cramps and relax your whole body! Remember to do these before and after a workout to prevent injury and relax sore muscles.