If you suffer from sore muscles a day or two after intense workout or rigorous exercising, it’s absolutely normal, but if the pain prolongs you have to see a doctor because you may suffer from muscle injury.
You should keep in mind that after every intense workout, stretching is the key to prevent muscle soreness or pain. So, after finishing your workout don’t run to grab a smoothie or take a shower, just stretch your muscles to prevent muscle soreness.
Tip: It’s advisable to stretch before starting your workout program to prevent muscle injury.
Anyway, the next stretches are perfect to do after an intense workout routine, because they will also help you to bring down the heart rate and calm your nervous system.
1. Child’s Pose
Image Credits: Child’s Pose
– Start in a table-top position with wrists directly under shoulders and knees under hips.
– Shift hips back to rest sits bones on heels, take the weight out of your hands, allow your arms to straighten, fold forward, and come to rest with your forehead on the floor or mat.
– You may find this pose to be more comfortable by taking your knees wider than hip-width, and allowing your torso to fall between your knees.
– Don’t worry if your butt doesn’t quite touch your heels, simply focus on bringing your torso to the tops of your thighs, and allowing your shoulders to relax.
2. Child’s Pose With Side Stretch
Image Credits: Child’s Pose With Side Stretch
– From the Child’s Pose above, lift your torso off your thighs a few inches, and walk your hands to the right so that you feel a stretch along the left side of your body.
– Stay low to the ground, and once you’ve achieved the stretch, lower forehead back to the floor or mat.
– After holding for 60 seconds, repeat on the other side.
3. Thread the Needle
Image Credits: Thread the Needle
– From a tabletop position, with wrists under your shoulders and knees under your hips, “thread” your right hand behind left arm (the space between your left arm and left thigh), and gently rotate torso until right shoulder comes to rest on the floor.
– Your hips should be elevated, and your core should be pulled toward your spine. You should feel the stretch along your upper back.
– As you exhale, reach your right fingertips further from your body to feel more of a stretch.
– After 60 seconds, release, and repeat on the other side.
4. Downward Dog
Image Credits: Downward Dog
– From a tabletop position, with wrists under your shoulders and knees under your hips, press into both hands and lift knees off floor.
– Push back, lifting hips high and straightening both legs to feel a stretch in your hamstrings. Straighten your arms, drop your head so your gaze is toward your knees, and come into an upside-down V-shape. Slightly internally rotate your arms, so you feel your shoulder blades engage.
– Don’t worry if your heels don’t touch the floor. Think about lifting your hips high, feeling that stretch in your hamstrings, and keeping your back straight.
5. Rag Doll Hang
Image Credits: Rag Doll Hang
– If you’re doing these moves in order, start in your downward dog pose. Walk your hands back toward your feet until all of your weight is in both feet and none of your weight is in your hands.
– Stay bent over at the waist, with your knees soft.
– You can either keep your fingertips lightly touching the ground for balance, or hold on to opposite elbows. Allow your head to drop, and you may even want to close your eyes. Focus on taking deep breaths and allowing your torso to fold closer to your legs.
Image Credits: Dailyburn