07 Feb 5 Stretching Routines Relieving Sore and Overworked Muscles
DOMS stands for Delayed Onset Muscle Soreness. It is a type of muscle soreness that occurs a few days after strenuous physical activity. It is caused by microscopic tears in the muscle fibers and is a normal response to physical exercise.
A good workout ends in sore muscles and an overworked body. Therefore, people who are into fitness may experience body pains as a result of the strenuous activities done in the gym. But which stretching exercises can they do? Here are some ideas.
1. Hamstring Stretch
The hamstring stretch is an effective way to stretch out the muscles in the back of the thigh. It helps to reduce tension and improve flexibility in the hamstrings. Start by lying on your back and bring one knee up towards the chest to stretch.
Hold the knee with both hands and gently pull it towards your chest. Hold this position for 30 seconds before releasing and repeating with the other leg. As a result, the hamstring stretch should prepare the body before it undergoes various exercises for the thigh or leg.
2. Calf Stretch
The calf stretch is a great way to stretch out tight muscles and improve range of motion. It can be done standing, seated, or even lying down. To do the calf stretch, stand with one foot in front of the other and keep the back heel on the ground.
Gently lean forward, pushing your hips forward and keeping your back straight. Hold this position for 30 seconds before releasing and repeating with the other leg. This stretch should be done slowly and gently to ensure that the calf muscles benefit the most from the exercise.
3. Quadriceps Stretch
The quadriceps stretch is an effective way to stretch out the front of the thigh. It helps to improve flexibility and reduce tension in the quadriceps muscles. Start by standing with feet hip-width apart and slowly lift one foot off the ground.
Grab your foot with the opposite hand and gently pull it towards your buttock. Hold the stretch for 30 seconds before releasing and repeating with the other leg. This stretch should be completed before any type involving the legs or feet.
4. Gluteal Stretch
The gluteal stretch is an effective way to stretch out the muscles in the buttocks. It helps to reduce tension and improve flexibility in the glutes. Start by lying on your back and bring one knee up towards the chest.
Cross the ankle of the raised leg over the opposite knee and gently pull it towards your chest. Hold this position for 30 seconds before releasing and repeating with the other leg. This stretch should be completed before any activity involving the legs or buttocks.
5. Thigh Stretch
The thigh stretch helps to stretch out the muscles in the upper legs. Start standing with feet hip-width apart. Bend one knee and lift the foot off the ground. Place the foot on the opposite thigh and lean forward. Hold this position for 30 seconds before releasing and repeating with the other leg. This stretch should be completed before any activity involving the legs or hips.
Conclusion
Stretching is essential to any exercise program and should be done before and after any physical activity. These five stretches can help to improve flexibility and range of motion in the legs and hips to help reduce the risk of injury and improve overall performance. Be sure to listen to your body and stop stretching exercises if it causes pain or discomfort.
Medical Fitness and Wellness Group is a fitness center that provides corrective exercises in Johns Creek. We aim to offer clients instant relief from sore muscles, body pains, and other signs of an overworked body. Hire a personal trainer today and steer the body back to its original health.
