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Exercises To Relieve Sore Muscles

By Padmapreetham Mahalingam

You might have heard it several times that working out is good for you than sitting in your living room chair watching TV. A regular workout program can be challenging, but making time to exercise creates a well-balanced routine.

Exercising helps make the muscles fitter and stronger; however you could damage them slightly till you're acclimatized to a certain regimen. Participating in an ambitious exercise session often leads to muscle soreness. Muscle soreness is an uncomfortable ache, which occurs due to strenuous physical activity, especially a workout that is completely new to your body. In reality, it is very common to undergo mild muscle soreness as it is a general outcome of any arduous physical activity.

Relieve Sore Muscles

Aches or tears do occur in muscles after some intense sessions and these are signs that your muscles are adopting to your new exercise regimen. Your body may not be accustomed to demanding workouts; as a consequence you will suffer from soreness.

However, you don't have to fret about it since this little soreness won't last for too long. Soreness tends to develop in 24 hours after a heavy exercise regime and is referred to as ‘delayed onset muscle soreness'. DOMS are little tears that cause soreness. Until your body gets used to the new kind of workout regime; there is every chance of it experiencing muscle soreness. No one enjoys soreness, as this cannot be completely eliminated but can be controlled with the help of a few workout strategies. In order to make your muscles fitter and more agile, follow some simple exercises to put off soreness.

Swimming
Swimming is a good relieving exercise for sore back sufferers as it helps to toughen the muscles while your whole body is being controlled by water. Swim freestyle rather than with the breast stroke since it causes a lot of strain on your neck and back. The other best exercise to start off after muscle soreness is aqua-aerobics.

Prone Press-Ups
Prone press-up is one of the easiest exercises to eliminate unfussy low back pain. Lie on your stomach with palms closer to your shoulders. Gradually, push shoulders up while keeping pelvis in direct contact with the surface. Keep the back and buttocks relaxed. Finally lower the shoulders. Keep the core engaged for several repetitions. Perform this ten times. Later make sure to fasten the elbows and then exhale. Let the lower back sag for several seconds in the last few repetitions.

Aerobic Conditioning
This form of exercise has the tendency to boost the blood flow to the muscles and also to the flexible tissues of the neck and upper back. Aerobic conditioning helps to loosen the muscles. Moreover endorphins are produced after doing aerobic exercise. These endorphins can help to trim down severe neck pain. Follow some of the treadmill and elliptical machine for strengthening exercises after muscle soreness.

Kneeling Twisting Lunge With Quad Stretch
Feel tight after an intense workout? Do kneeling lunge twist. Start off to lower your back knee to the floor and then twist around to catch the other foot with opposite hand. Hold on for 5 to 8 breaths. Later repeat it on the other side.

Downward Facing Dog
Downward facing dog releases tension in the spine after muscle soreness. It stretches out the upper back, calves and backs of the thighs. Place both the hands on the side of the front foot. Later bend the knee downward like a dog. Try to lift your hips high and elongate the sides of the waist. Raise up your tailbone and buttocks towards the ceiling. Kindly keep the knee slightly bend and heels off the floor. Smoothly press the tailbone with the help of your arms and legs. Hold 8 to 10 breaths. Then return to the basic starting position.

Hip Abduction Exercise
Hip abduction exercise eases the ache in your muscles. Take a resistance exercise band and make it into a loop. Make sure to loop the exercise band around your ankles. What you have to do next, is to pull it outwards against the band.

Knee Flexion
Make sure to use the resistance exercise band as a loop. Place one leg on the band and then ring it around the other leg. Try to pull outward against the exercise band by slightly bending your knee.

Monkey Exercise
Monkey exercise can relieve back ache after a rigorous workout. Try to position yourself on the center of the resistance band with feet parallel and wider than shoulder width. Let the hands hold the handles. Make sure to bend the torso a little bit to the right, while pushing your left elbow upward. Follow on the alternative sides. Repeat this for 20 minutes

Standing Hamstring Stretch
When standing, simply bend forward at the waist with arms drooping down with legs relatively straight. Try to touch the toes but don't strain too much. Make sure to stop when the stretch is completely felt at the hamstring.

Back Leg Swing
Back leg swing is done to strengthen sore back muscles. Try to stand behind a chair with your hands placed on the back of the chair. Keep the knees straight, try to lift one leg backwards. Return to the normal position. Next try to raise the other leg. Repeat this exercise five times on each leg.

Follow these exercises to loosen your sore muscle.

Story first published: Saturday, October 12, 2013, 20:53 [IST]
Read more about: exercises wellness