Sore Muscle Stretch Routine

 





One of the byproducts of a great workout is muscle soreness. While people of all fitness levels may experience muscle soreness, beginners may experience it most often. Muscle soreness can occur 24 hours after a workout and can last anywhere from two to five days and is completely normal.

Muscle soreness will dissipate over time, your soreness is most likely due to a buildup of lactic acid during the recovery phase. There are some common ways to provide temporary relief when you wake up sore:

  1. Warming the muscle group to increase blood flow & recovery using light weight and low impact resistance bands
  2. Stretching - We have included some top stretches for you to try in the article below. 
  3. Topical Pain Reliever - In extreme cases, you can use a topical lidocaine cream to give you temporary relief. This one includes great other ingredients like MSM, Arnica, Glucosamine, BCAA's which can also help. 

All exercises should be done slowly and gently. A person's range ofmotion may be reduced, so the stretches should be adjusted accordingly.

Sore Chest

  • Stand and rotate power bands behind you
  • Extend arms downward towards the ground and slowly look up towards ceiling
  • Hold for 10-15 seconds then release

Note: This stretch is effective for sore shoulders as well


Shoulders

1. Shoulder Stretch #1
  • Standing straight up, grip a power band shoulder width apart. 
  • hold the resistance band above your head and pull apart as you rotate from the front to the back
  • Continue this for 60 Seconds, take a 60 second rest and repeat 3 or more times
Shoulder stretching technique to relieve tight, sore neck from DynaPro Direct
  • Stand with both arms extended outward, parallel to the ground
  • Slowly move arms in forward, circular motion with narrow, circles
  • Gradually widen the circles
  • Stop and reverse the circles, starting with narrow circles then wider circles
  • Perform 10-20 repetitions

Quadriceps stretch

  • Loop a ower band around your shoe while laying on your stomach
  • Grab the band with both hands and pull slowly
  • be sure to keep the band secure on your shoe so it doesn't detach and hit you. 
  • Hold for 10-20 seconds then repeat with right leg

Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury


 

Hamstring Stretch 

  • Loop are resistance brand around the bottom of your shoe
  • Lay on your back and lift the leg up. Start with your knee bent and push to straighten for each rep. 
  • Complete 15 reps and switch legs, continue as needed. 

Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend.

Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.

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