Relaxation exercises / progressive muscle relaxation
Loosening exercises
After sport is before sport, which is why it is important for the muscles to rest in between to allow them to grow. Depending on the type of sport, different parts of the body can be loosened up in a targeted manner. Which muscles deserve special attention for loosening and stretching exercises depends on the type of sport:
Ball sports: handball, volleyball or tennis, among others, put strain on the upper body. To loosen up, circular movements are performed with the shoulders and wrists. Specific muscle groups (e.g. biceps, triceps or pectoral muscles) can then be stretched. Because tennis in particular often involves stopping hard and abruptly, the fascia should be loosened after training, which is done with swinging, loose movements that utilise the entire range of motion of the joints (e.g. circling the arms or swinging the torso forwards).
Football or running: this mainly works the legs. In addition to a relaxed run-out, swing gymnastics help with regeneration. As football players often shorten their thigh muscles, gentle stretching is recommended afterwards. As many runners pull their shoulders up when running, this can lead to tension in the neck region. Tilting your head to either side and relaxing your shoulders can help.
Dance: dancers often move on high heels or the tips of their toes, which puts particular strain on the calves. A gentle cool-down, circular movements with the feet, stretching the calves slightly and massaging them if necessary help with regeneration.
Swimming: swimmers are extremely gentle on their joints in their element, but must have a certain amount of flexibility (e.g. for dolphin swimming). Circular movements in the arms, torso and especially the neck are therefore useful after sport.
Progressive muscle relaxation
Progressive muscle relaxation (also known as progressive muscle relaxation or deep muscle relaxation) is a relaxation method in which a state of deep relaxation of the whole body is achieved through the deliberate and conscious tensing and relaxation of certain muscle groups. The individual muscle groups are first tensed in a specific sequence before the tension is released again after a short time (e.g.: clench your hand into a fist, hold the middle tension for 5-7 seconds, continue breathing calmly and relaxed, release the tension abruptly, leave the whole hand loose and relaxed and feel it, relaxation phase of 30-60 seconds before the next exercise). Concentration is focussed on the alternation between tension and relaxation and on the sensations associated with these different states. The aim of the method is to reduce muscle tension below the normal level by improving body awareness. The aim is to learn to induce muscular relaxation whenever you want to. In addition, the relaxation of the muscles should also reduce other signs of physical restlessness or agitation (e.g. palpitations, sweating or trembling). In addition, muscle tension can be detected and loosened in order to reduce pain. Progressive muscle relaxation is therefore effective for:
Anxiety
Chronic pain
Depression
Physical and mental states of tension
Sleep disorders
Stress (also in the form of physical stress such as training)
(Progressive) muscle relaxation is not suitable on a competition day, but is always used for regeneration.