7 Easy Stretching Routine for your Aching Muscles

It’s not enough to build muscle and achieve aerobic fitness, you need to think about flexibility, too. Stretching greatly helps.

Why is it significant?

Stretching keeps the muscles adaptable, strong, and healthy, and we need that flexibility to maintain a range of movement in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are feeble and incapable to extend all the way.  That puts you in danger of joint pain, strains, and muscle damage.

How to get started?

With a body brimming with muscles, the idea of daily stretching may seem overwhelming but you don’t need to stretch every muscle you have. You may focus on the zone critical for mobility which is ordinarily at the lower part of your body like calves, hamstrings, hips, pelvis, and quadriceps in the front of the thigh. Stretching your shoulders, neck, and lower back is also beneficial for your daily activities. Aim for a routine of daily stretches or possibly three or four times per week.

The advantages of doing regular stretching exercises can help you prevent muscle injury, which will certainly eliminate soreness of a different kind. Doing stretching exercises two to three times per week for 10 to 20 minutes each session will also increase your flexibility, which can help reduce or eliminate muscle injury. Just do ensure that your muscles are warmed up with a five- to 10-minute stroll before you stretch. 

My daily stretching routine

Triceps Stretch 

 I loved this cause I can do this while on my work desk and it is pretty satisfying to feel the soreness. This simple routine stretches the neck, shoulders, back and triceps.
  1. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
  2. Bend your right elbow and reach your right hand to touch the top middle of your back.
  3. Reach your left-hand overhead and grasp just below your right elbow.
  4. Gently pull your right elbow down and toward your head.
  5. Switch arms and repeat.

Butterfly Stretch 

When done right, this will leave your butt aching though primarily this simple exercise stretches hips, glutes, back, and thighs
  1. Sit tall on the floor with the bottom of your feet together, knees bent out to sides.
  2. Hold onto your ankles or feet, engage your abs, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor.
  3. If you’re too tight to bend over, simply press your knees down.
  4. Hold this stretch for 30 seconds to 2 minutes.

Knee to Chest Stretch

This is the first thing I do when I wake up in the morning because I love doing this on my mattress and stretches my lower back, hips, and hamstrings.
  1. Lie on your back with both legs extended.
  2. Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
  3. Hold for 30 seconds to 2 minutes.
  4. Repeat on the other leg.

Seated Neck Release

Many tend to forget to stretch the neck and relieving tension in your neck can make a positive impact on the rest of your upper body, from your shoulders to your spine.
  1. Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
  2. Drop your left ear to your left shoulder.
  3. To deepen the stretch, gently press down on your head with your left hand.
  4. Hold for 30 seconds to 2 minutes in all directions.

Standing Quad Stretch 

This is something I have just incorporated after 2-3 hours sitting on my office chair because my lower back hurts from prolonged sitting but this simple movement stretches quads.
  1. Stand with your feet together.
  2. Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
  3. If you need to, put one hand on a wall for balance.
  4. Squeeze your glutes to increase the stretch in the front of your legs.
  5. Hold for 30 seconds to 2 minutes. Repeat on the other leg.

Sphinx Stretch

This pose stretches the lower back in a gentle way as it engages your abs, which further supports the lower back. This also stretches the chest and shoulders as you extend and lift up the upper body. 
  • Lie on your stomach with your legs straight out behind you.
  • Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
  • Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
  • Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.

Side Bend Stretch

In the case where your knee hurts while doing this, you may place a pillow underneath. This may be easy but if you do it slow-motion, you can really feel the tension at the side. This stretches your groin, hips and inner thigh.
  1. Kneel on the floor with your legs together, back straight, and core tight.
  2. Extend your left leg out to the side. Keep it perpendicular to your body (not in front or behind you).
  3. Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side.
  4. Keep your hips facing forward 
  5. Hold this stretch for 30 seconds to 2 minutes and repeat on the other side.

While stretching is important for flexibility and less inclined to injury, they are not the most effective way to deal with sore muscles.  It’s valuable to understand the difference between muscle soreness and muscle pain, so you can see a doctor when it’s required.

While stretching is essential for flexibility and less inclined to injury, they are not the best effective way to manage sore muscles.  It is important to comprehend the differences between muscle soreness and muscle pain, so you can see a specialist when needed to.

To overcome muscle ache,  I found the best soothing technique which would be sports massage. To relieve the soreness temporarily, I often use a Kefentech heat muscles patch or have intense pressure from my massage gun on that specific area.

Rest assured that as you repeat the same vigorous exercise routine, you’ll be less likely to experience delayed onset muscle soreness because your muscles will adapt.

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