Working out is great for the body, but sometimes it comes with a little pain. Sore muscles caused by awesome workout sessions can be a bit of a hindrance when you cant lift your arms to pull a shirt over your head or when you cant walk up your own apartment stairs without cursing at your thighs. So in case you don’t have all the access to muscle therapy that professional athletes have, here are some tips and tricks to help you get past the pain!
Standing Side Bend for arms and sides.
Stand with your feet together and your arms overhead with your palms together. Keeping your arms as straight as possible, lean to the left and right, taking the time to feel your sides open. This allows your body to relax your lats, shoulders, arms, and upper back. If you wish to stretch out your lower back as well, using the same technique, lower your torso toward the ground and try to touch your hands to your feet.
Crescent Lunge for legs and glutes
Start in a low lunge with your right knee in front and your fingertips on the ground beneath your shoulders. Your right knee should be stacked over your right ankle, and your right thigh should be parallel to the ground. Without lifting your hands, push up through the right heel to straighten your right leg. Let your head hang and come to rest on your right knee (or as close as possible). Square your hips and bring both palms to the ground if you can. Then try to move your torso in an upright position and bring your arms up high and lean back — like a crescent. This will help stretch out those hamstrings, lower back, and neck.
Downward Dog for back
Stand with your feet about hips-width apart. Bend at the waist and walk your hands forward, keeping your butt high in the air and your shoulders away from your ears. Then, use your hands to push your body back towards your heels until you feel a stretch throughout your back and legs. If you wish to add even more of a stretch for your butt and legs, try adding a lunge by lifting your right leg up toward the ceiling until it forms a straight line with your torso. Then, bring the right leg in to your chest as you shift your body forward until your shoulders are stacked over your wrists. Keeping your right knee behind your right toes, gently drop your left knee to the ground. Square your hips to maximize the stretch. Hold, then repeat on the opposite side.
Stretching often and effectively helps to improve mobility, flexibility, and can even help your muscles grow more efficiently! Although these poses and stretches were inspired by Yoga practices, the beginner moves shown above are applicable to men and women of any age and size. (However, do be careful if you have a history of back or knee problems).
Another way to help relieve sore muscles is to simply visit a massage therapist! If you would like more information on massages or would like to order a massage on-the-go, check out the rest of FeelXtra‘s website.
If you have your own tips and tricks, comment below! If you would like to subscribe to our blogs, subscribe below!