Sore muscles can deter you from continuing with an exercise program. Muscle soreness can be minimized with 10 exercises that are performed at least 3 times a week. You may find it helpful to do some stretching before and after a strenuous workout, and some of these exercises can be used for that purpose. Doing these exercises on days when you’re not weight lifting can also help prevent sore muscles throughout the week.
With any exercise program, it’s important to go at your own pace and avoid pushing yourself to a point of discomfort or pain. It’s also a fantastic idea to talk to a chiropractor or other professional body worker to discuss form during exercise and your body’s specific needs in preventing sore muscles. These exercises will address the muscle groups and issues that typically come up when you start a new exercise regime.
The Cat Back Stretch
The back is one of the first areas to develop soreness with exercise, and this pain will refer to many other muscle groups. Back pain will also stop you in your tracks if you’re trying to exercise, so it’s very important important ailment to focus on. Get down on all fours on a mat on the floor. Curl your back into a hump like a cat does when he’s stretching. Then, try to curve it in the opposite direction.
This is another excellent way to alleviate back and hip pain and prevent pain in the legs. From all four’s, bring your head toward your knees and lower your buttocks to the floor. Tuck your head in and feel your back relaxing. Lean your back end to each side to get more of a stretch in the hips.
Overall Leg Stretches
Stand facing a low table or heavy chair that’s as high as your thighs to hips. The surface should be very sturdy and hard. Bring one foot up to the table with the leg bended at the knee. Keeping the back straight, bend the leg forward to feel the stretch in the upper part of the leg. Now hold onto something and stretch the leg in the opposite direction to feel it in the back of the leg.
You’ll avoid muscle pain from weight lifting if you stretch the arms and wrists each day even on non-workout days. Bring the arm across the chest and grasp it with the other hand on the triceps to enhance the stretch. Then, bring the arm out in front of you, and bend at the wrist with the palm toward you and then with the palm outward. This will help stretch the forearm and wrist at the same time.
This simple action helps move the blood throughout the body without putting too much stress on it. If you find yourself getting pain in your back or other areas when you start exercising, a gentle 15 minute walk on flat ground can help prevent and heal the pain.