Muscle Soreness: 7 Easy Actions to Reduce

Muscle soreness: Do you have muscle pain? It is very important to stretch both before and after exercise. By doing this, you will protect yourself from possible muscle pain and muscle tears.

Muscle soreness can occur immediately after exercise, due to a sudden movement, or not being able to sleep well. If you feel like walking on nails, continue reading today for a few stretches that will make you feel better.

Why do muscle aches occur?

You may have heard before that lactic acid buildup in the muscles causes pain. This is the main cause of stiffness and cramps. According to a study published in the journal Sports Medicine, muscle pain is caused by inflammation of the muscle cells.

These delayed onset muscle soreness (DOMS) are your body’s response to any damage that occurs during exercise or when you make an inverse movement. You don’t have to worry; because the damage is microscopic and is part of the body’s natural process.

The inflammation may persist for a few days after exercise but gradually disappears. As strange as it may sound, DOMS is not just a condition that affects people who are just starting out; it can also happen to experienced athletes.

Muscle pain and ailments are symptoms of stress in a particular area of ​​the body. Surely you have heard the saying, “No pain, no gain.” It could not be a more accurate statement. If your muscles are sore, you should be happy because your efforts show that they are working.

Muscle Soreness: 7 Easy Actions to Reduce

Exercises and stretching movements to relieve muscle pain

If you cannot move because your muscles are very sore, you may need to do something. A few small remedies to relieve your pain can be very helpful for you. If the pain becomes unbearable when you move your painful area, start with light exercises.

1. “Half moon” stretching movement

This yoga posture is ideal for stretching the upper part of your body.

How is it done?

  • Keep your legs united.
  • Raise your arms above your head and bring your palms together. Try to keep your arms straight.
  • Lean-to the right, return to your starting position, and then lean to the left.
  • Repeat this a few times.

2. “Butterfly” stretching movement


For this exercise, sit on a mat on the floor.

How is it done?

  • Open your legs so that your knees are outward and your soles touch each other.
  • Keeping your back straight, lean forward slowly.
  • Open your legs slightly and place your elbows where your knee is.

3. “Snake” movement

If your abdominal muscles are sore, your abdomen may hurt a little more after this stretch.

How is it done?

  • Lie on your back on a mat and bring your palms to shoulder height. Breathe in and lift your torso. Tilt your head back slightly.
  • Stretch your torso, your shoulders should be at ear level and your hips should stay on the floor.
Muscle Soreness: 7 Easy Actions to Reduce

4. “Pulling the knees to chest level” exercise

After exercising, one of the most painful areas in the back. There are various ways to stretch your back.

How is it done?

  • Lie on your back on the mat, feet on the floor.
  • Lift your right knee towards your chest and stay there for a while, supporting your leg with your hand.
  • Slowly move the leg toward your torso, then come back to your starting position.
  • Repeat the same movement on your other leg.
  • After doing the exercises for each leg 10 times, try doing it by lifting both legs at the same time.
  • If you want, you can do a gentle twisting motion on both sides.

5. Hip and back stretching

Your spine can be damaged when you exercise too much or lift heavy. If you feel pain in your back, rib cage, or waist area, this exercise will help.

How is it done?

  • Lie on your back with your arms at your sides, knees bent, and feet flat on the floor.
  • Without lifting your shoulders off the mat, bend your hips to the right until your knees touch the ground.
  • After a few minutes in this position, do the same for your other side.

6. “Cat” stance

Get support from the mat with your palms, knees, and toes for an exercise that stretches your back and can relieve severe muscle pain.

While doing this movement, only your back works, you must first move your body downwards and then upwards towards the floor. By lowering and lifting your torso, you will stretch your body.

7. “Mountain” movement

  • Get into the same position as in the previous exercise and raise your pelvis so that your body forms a triangular shape.
  • Do not lift your shoulders, arms, and head off the ground. Your feet should also be on the ground.
  • Stay in this position for a few seconds, then return to the starting position and rest. You can repeat this exercise 10 times.

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