Muscle soreness will dissipate over time, but gentle stretches may help alleviate the discomfort as well. Here are the top stretches for muscle soreness:
All exercises should be done slowly and gently. A person's range of motion may be reduced, so the stretches should be adjusted accordingly.
Chest
- Stand and clasp hands behind you
- Extend arms downward towards the ground and slowly look up towards ceiling
- Hold for 10-15 seconds then release
Shoulders
1. Shoulder Stretch #1
- Hold a chair, bannister, or anything stable at waist level
- Standing at arms distance, slowly lean forward, keeping arms and back straight
- Hold at bottom for10-15 seconds then release
2. Shoulder Stretch #2
- Stand with both arms extended outward, parallel to the ground
- Slowly move arms in forward, circular motion with narrow, circles
- Gradually widen the circles
- Stop and reverse the circles, starting with narrow circles then wider circles
- Perform 10-20 repetitions
Quadriceps stretch
- Stand placing right arm on wall or door for support
- Raise left leg and grab ankle with left arm
- Slowly bring leg up, pulling ankle close to your body
- Hold for 5-10 seconds then repeat with right leg
Hamstring Stretch #1
- Stand with feet shoulder width apart
- Slowly bend at hips and touch toes
- Hold for 10 seconds then release
Hamstring Stretch # 2
- Lay on back with both legs extended
- Slowly raise left leg to vertical position with bottom of foot facing ceiling
- Clasp back of hamstring with both hands
- Keeping thigh in upright, bend at the knee then slowly raise again
- Perform 15 reps then lower leg to starting position
- Repeat with right leg
Hamstring Stretch #3
- Sit on floor legs comfortably apart
- With right knee bent, slowly reach forward towards left ankle
- Hold part of leg you can reach comfortably for 10 second
- Release and return to center
- Repeat on right leg
Calf Stretches
- Lean onto wall with arms fully extended
- Stand with right foot back, left leg bent
- Lean towards door while keeping heel of right leg on floor
- Hold for 15 seconds then release
- Repeat with left foot back
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