Relieve Muscle Pain 7 Simple Exercises

Stretching exercises are essential before and after exercise in order to avoid injuries. This also prevents severe muscle pain.

Severe muscle pain can occur after exercise, incorrect movement or posture.

If you can’t move without feeling like nails penetrating or breaking your bones, make sure to read this post.

We describe various stretching exercises and other simple techniques that will help you relieve muscle pain.

Why do we have muscle pain?

One often reads that lactic acid is the cause of muscle pain because it causes muscle soreness or cramps.

However, a study published in the journal Sports Medicine says that muscle pain is caused by inflammation of the muscle cells.

Sore muscles are a natural reaction of the body to repair the damage caused by unfamiliar exercise or movement.

These complaints are not of concern as the damage is very small and it is a natural body process.

Sore muscles can last for several days (up to 3 days), but the symptoms subside over time.

Not only those who start an exercise routine suffer from sore muscles, but also those who already have experience and do regular exercise.

Muscle pain is a necessary symptom of stress!

You have probably heard the comment “if it hurts, the zone has been activated too” many times. One can only agree with that.

So when you have sore muscles, you can be content with yourself because your body needs to rebuild after exercise.

Exercises and postures to reduce severe muscle pain

If we can barely move because of the pain, we should do something about it. Helping our organism to relieve symptoms can be of great benefit.

But how can you relieve the pain? Gentle exercises are excellent:

1. Half moon stretch

This yoga exercise is great for stretching the upper muscle groups.

instructions

• Stand with your legs together and your body straight.
• Extend your arms above your head and bring your palms together. Keep your arms straight.
• Bend to the right side, return to the starting position and bend to the left side. Repeat several times.

2. Butterfly stretching exercise

This exercise is performed while sitting on the floor or a mattress.

instructions

• Cross your legs so that your knees are facing out and the soles of your feet are together.
• Slowly move your back back until you are lying down.
• The legs will open a little and the knees will automatically lower down.

3. Cobra stretching exercise

After an intense ab exercise, the muscles can be very sore (especially if you haven’t done any physical activity for a long time).

instructions

• Lie on your stomach on a mattress with your palm on the floor at shoulder height. Inhale and lift your upper body. Bring your head back slightly.
• The goal is to straighten your upper body with your shoulders away from your ears and your hips resting on the floor.

• Move your forehead down as you exhale.

4. Leg-to-chest extension exercise

The back often suffers from everyday movements or sports. You can stretch this without it becoming an ordeal.

instructions

• Lie on your back on a mattress with the soles of your feet on the floor.
• Bring your right knee to your chest and hold or hug with your hands.

• Press the knee lightly to the chest and return to the starting position. Repeat with the other knee.
• The series should be repeated 10 times. Then perform with both knees.
• If you want, you can use gentle pendulum movements to massage your back.

5. Pelvic and back extension exercise

The spine is often overused when exercising or lifting weights. You will likely feel pain in your ribs or lower back. These exercises are highly recommended in this case.

instructions

• Lie on your back, place your arms on the sides of your body, keep your knees bent next to each other and support your feet on the floor.
• Keeping your shoulders on the floor, bend your pelvis to the right until your knee touches the floor.
• Stop for a few seconds and lean over to the other side.

6. Cat position

This stretching exercise involves straightening the back to relieve intense muscle pain. Put your hands and knees on the floor and the back of your feet on the floor.

The movements are performed with the back: first arching down and then up. The head is also moved to complete the extension.

7. Mountain stretching exercise

• Take the same starting position. Raise the pelvis to form a triangle.
• Do not remove shoulders, arms, feet or head from the floor.
• Hold this position for a few seconds, then return to the starting position. Repeat 10 times.