7 Easy Moves for Relieving Muscle Aches | Holistic Rehab

7 Easy Moves for Relieving Muscle Aches

Intense muscle aches and pains can appear right after a workout, a sudden movement, or a bad night’s sleep.

If you feel like you can’t move without looking like you’re walking on a bed of nails, take a look at today’s article where we’ll share some simple stretches that can help you feel better right away.

Why does muscle pain occur?

You might have read that the cause of pain is a buildup of lactic acid in the muscles. This is what’s responsible for stiffness and cramping.

According to a study published in the journal Sports Medicine, muscle pain is caused by an inflammation of your muscular cells.

This so-called delayed onset muscular pain (DOMPAT) is a natural reaction your body has to repair any damage caused during a workout or a movement that’s new to your body.

You don’t need to worry because the damage is microscopic and part of the natural process that your body goes through.

The inflammation can continue for several days after the activity (even three days later) but it gradually disappears.

It might not seem likely, but DOMPAT isn’t just something that affects people new to exercising – it also happens to experienced athletes.

Muscle pain and discomfort is a symptom of stress in a particular area of the body. And it’s absolutely necessary!

No doubt you’ve heard or seen the phrase “no pain, no gain.” This could not be more true. So when your muscles ache, be glad, because it means your body is recovering from the effort you’ve expended.

Exercises and stretches to reduce muscle pain

When you can’t move because your muscles hurt so much, you have to do something about it. Simple tricks to reduce the pain can be very helpful.

How can you do that when the second you try to move the pain becomes unbearable? Well, you’ll start with some poses and soft exercises.

1. “Half moon” stretch

This yoga pose is very good for stretching the muscles of your upper body.

How do you do it?

  • Stand with your legs together.
  • Raise your arms over your head and put the palms of your hands together. Try to keep your arms straight.
  • Lean to the right, return to the center, and then lean to the left. Repeat this several times.

2. The “butterfly” stretch

For this exercise, you’ll sit on the floor on a mat.

How do you do it?

  • Cross your legs so that your knees are angled outward and the soles of your feet are together.
  • With your back straight, lean forward very slowly.
  • Keep your legs slightly open and press downward with your knees.

3. The “snake” stretch

If you’ve been doing abdominal crunches your abs might hurt a bit doing this stretch.

How do you do it?

  • Lie on your back on a mat and place the palms of your hands at shoulder height. Breathe in and lift your torso. Tilt your head back slightly.
  • What you want is for your torso to stretch, your shoulders should be in alignment with your ears, and your hips will remain on the floor.

4. “Legs to chest” stretch

One of the areas that is often quite sore after exercise is the back. You can stretch it in a variety of ways.

How do you do it?

  • Lie on your back on a mat with your feet on the floor.
  • Raise your right knee to your chest and hold it there with your hands wrapped around it.
  • Pull it gently toward your torso and return to the starting position to repeat this with the other leg.
  • Once you have completed 10 repetitions with each leg, repeat by raising both legs at the same time.
  • If you want to, you can make a slight twisting movement toward each side.

5. Stretching the hips and back

Your spine can really suffer when you exercise too much or lift too much weight. If your back hurts around the rib cage or the lumbar area, so this exercise will help.

How do you do it?

  • Lie on your back with your arms at your sides, your knees bent, and your feet flat on the floor.
  • Without lifting your shoulders off the mat, twist your hip to the right until your knee touches the floor.
  • Hold this pose for a few seconds and repeat on the other side.

6. “Cat” pose

Another exercise that stretches the back and can reduce intense muscular pain is to support on a mat yourself with the palms of your hands, knees, and your toes.

You perform the movement with only your back: first, you will arch it downward toward the floor, and then upward. Lower and raise your head to accompany the full stretch.

“Mountain” stretch

  • Get in the same position as the previous exercise and elevate your pelvis in such a way that your body forms a triangle shape.
  • Your shoulders, arms, and head will not leave the floor, nor will your feet.
  • Hold this for a few seconds and then rest by returning to the starting position. Repeat this 10 times.

 

The post 7 Easy Moves for Relieving Muscle Aches appeared first on Step To Health.

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