We all know the pain of muscle soreness the day after a hard workout when it seems impossible to even get out of bed. Feeling sore is normal — in fact, it's called Delayed Onset Muscle Soreness (DOMS) and occurs when we work out muscles that aren't used to being worked out. Many of us may use soreness as an excuse to not work out, but we all know that's a copout. However, you don't want to push your limits too much because that could lead to further muscle damage. Here are a couple workouts and tips to remember when you're feeling the pain.
Kneeling Hip Flexor Stretch: This stretch will open up your hip flexors and help loosen up your short, tight muscle. You'll want to kneel down on your left knee with your right foot on the floor and your right knee bent 90 degrees. Reach up with your right hand as high as you can (A). Bend your torso to your right (B). Rotate your torso to the right as you reach with your right hand as far behind you as you can. Hold this position for 30 seconds (C). Kneel on your right knee, switch arms, and repeat. That's one rep. (via Women's Health)
Wall Slide: This move will increase blood flow to your upper body. The more blood flow your muscles receive, the less sore they'll become. You'll want to lean your head, upper back and butt against the wall. Place your hands and arms against the wall in a high five position, your elbows bent 90 degrees and your upper arms at shoulder height (A). Keeping your elbows, wrists and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together (B). Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall (C). That's one rep. Lower and repeat. (via Women's Health)
Cobra: This yoga pose will stretch your abs, chest and shoulders and leave your muscles feeling way better than they felt before. Lie on your yoga mat on your stomach with your hands directly beneath your shoulders. Breathe deeply into the stretch and lift your head and torso up off the mat into a backbend. Make sure your elbows are in at your waist. Exhale while slowly lowering yourself back into starting position. Make sure your forehead is touching the mat. That's one rep.
Reclined Spinal Rotation: This yoga pose will stretch out your spine more than you thought was possible, and it will feel heavenly. You'll want to lie on your back and hug your knees into your chest. Keep your thighs together. Keeping your knees together, drop your legs to the right so that your outer right thigh rests on the floor. Keep the legs together and the knees flush as you roll your chest open in the opposite direction to create a twist in the spine. Breathe deeply and use a strong exhalation to deepen the twist. Hold for 60 to 90 seconds. Repeat on the other side. (via Greatist)
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Reclined Hamstring Stretch: This stretch is perfect for getting those hamstrings feeling loose again. You're going to need a yoga strap or resistance band handy for this one. Lie flat on your back. Hug your right knee into your chest. Straighten your left leg so the heel is directly in line with left hip and the toes face the ceiling. Loop the yoga strap over the bottom of your right foot and straighten the leg up to the sky so that the right leg is perpendicular to the floor. If the right leg won’t go to 90 degrees, don’t worry! Bring the leg up as high as you can while keeping it straight. Breathe deeply and easily and work to intensity but not pain. Hold for 60 to 90 seconds. Repeat on the other side. (via Greatist)
TIPS FOR SORENESS
Don't premedicate. Taking Advil or ibuprofen in anticipation for muscle soreness right before a workout can cause you to push yourself to far because you can't tell your limits. You don't want to injure yourself just because you didn't want to feel sore! However, taking an Advil or ibuprofen is completely okay after your workout. (via FitSugar)
Assess the pain. There's a fine line between soreness and an actual injury. You'll want to make sure that the pain you're feeling is normal and not caused by an injury sustained in your workout. If the pain doesn't go away after a day or two, you might want to consult your doctor. (via FitSugar)
Eat protein. Our muscles are made of protein, so what better way to repair them than by eating more protein? You can also drink protein-based recovery drinks rather than carb-based ones. (via FitSugar)
Alternate workouts. If your hammies are feeling tight, do some arm workouts and save leg day for tomorrow. Cardio and stretching help as well. Yoga is the perfect option for working out without stressing your muscles too much. (via FitSugar)