5 very simple exercises to alleviate intense muscular pains
If after a hard training session or spending hours sitting in a bad posture notes your aching and stiff muscles, try doing these exercises to relieve muscle aches and you’ll see that in a matter of minutes, you feel much better.
As long as we don’t chat about a blow or a contracture, muscle pain, the fruit of sedentary life and scarce sports practice, is not something that should worry you or affect your well-being, because this discomfort indicates that your muscles are simply recovering from the care.
That pain that makes you “ground” for hours, or even days, after doing intense physical activity is what is known as DOMS, late onset muscle pain. It can be really annoying already before resorting to medicines, you can try to calm muscle aches and pains with natural antidotes and also with the next easy exercises to attenuate the intense muscle pain. Continue reading!
Ideal stretching to combat muscle pain
Although being in pain the least you can do is to get your muscles back, gentle exercise really soothes muscle aches. Take the test and make the movements against the muscular pain that we point out to you and you will appreciate the improvement. These are exercises that consist essentially of stretching damaged muscles to assist in their restoration after intense training or a long day, and many of them are based on traditional yoga postures.
1. Stretching of arms
If you’ve worked hard on your biceps and triceps, or if you notice your shoulders and neck muscles strained, try the next exercise to combat muscle pain. Standing, slowly raise your arms above your head until you join your hands. From this situation, turn the log face right, support a few seconds, return to the center and repeat face left. Then, slowly lower your arms and finish the exercise by rotating your shoulders for a few seconds (shoulders face forward and face back).
2. The cobra
It is an easy exercise to calm muscle pain in the abdominal area, ideal for after an intense series of irons and / or abdominals. Lying face down, leaning on the palms of your hands, see stretching your arms as you raise your chest without detaching your hips from the floor. The back curves naturally and your abdominal muscles stretch while the pain reduces.
3. Leg Stretch
You have an enormous plurality of movements whose objective is to reduce the tension, cramps or overload that can appear in the lower extremities especially if you practice sports such as running or cycling. To relieve tension in twins and quads, try these 2 stretches:
- Lying on your back, well stretched and with your legs together, move your instep up and down, that is, try to touch the ground with the tip of your toes and then do the opposite movement (fingers face up). Immediate relief for your twins.
- From exactly the same initial situation, bend one leg and hold the knee with both hands to bring it closer, with soft bounces, face your chest. Repeat with the opposite leg.
4. The cat
Another traditional yoga posture, ideal for getting rid of muscle aches virtually all over your body. Get down on your knees with your palms resting on the floor (4 legs). Raise your back by curving it while you put your hips and lower your head (chin to chest). It’s about imitating a cat that bends and bristles its spine. Hold the situation for a few seconds and descend making the movement in reverse: back down to be concave and head face up.
5. Back Stretch
The area of the back is one of the most common muscular pains to present and with this exercise to relax the back after training you can supervise and get to remove them. Standing, advance one leg by slightly flexing your knee, just as if you were striding. From this situation, slowly flex your face forward with your arms stretched out at the height of your head. Back and arms should hold a perfect oblique line while you notice how the tension piled up in the lumbar area disappears.