Six stretches to help combat DMR (delayed muscle soreness) and tight muscles
If your muscles are sore, these stretches can help relieve the pain
If you've ever woken up with muscle soreness after a workout, you know exactly what Delayed Muscle Soreness (DMR) is. While muscle aches can be a sign that you are working too hard and pushing your muscles beyond your usual comfort zone, it can also be a real nightmare in your daily life. Even getting out of bed can be a struggle.
They usually appear up to 48 to 72 hours after exercise, and DMRs are the result of micro tears in the muscles that cause inflammation. So how do you get rid of DMRs? Stretching can help relieve some of the pain, but it is very important to note that you should not stretch too much as this may make the pain worse.
Try these six stretches and see if you feel the difference.
Best for: Brigades
Begin in a plank position, palms flat on the floor, then gently push your left knee toward your chest. Keep your left leg bent at the knee and place it in front of you on the floor. The goal is for your left shins to be perpendicular to your body in front of you. Drop your hips to the floor, keeping your right leg straight behind you. Lean forward, bring your chest closer to the floor and feel the stretch in your hips and buttocks. Hold this position for 20 seconds, then switch sides.
Best for: hamstrings
Lie on the floor, face up, arms down to either side. Lift your right leg and gently pull your thigh toward you, keeping your leg above or below the knee. Hold the stretch for 20 seconds before switching sides.
Best for: shoulder pain
You will need a wall for this. Stand against a wall and extend both arms to either side of you, bending your elbows so that they form a 90-degree angle, still against the wall.
Take your left arm and slide it against the wall. The back of your left hand should also be on the wall.
Meanwhile, your right forearm should rotate and point downward. Move the right arm along the wall, so that the palm is touching the wall.
Then switch arms, maintaining at all times an angle of about 90 degrees at the elbows.
Stretching the triceps upwards
Best for: triceps
Are the backs of your arms sore? While standing straight or sitting, raise your left arm toward the ceiling, above your head. Bend your elbow and place your left hand on your upper back. Move it toward the middle of your back, while holding your right hand and gently pressing your left elbow. Go easy here and hold for 20 seconds on each side, three times.
Calf lengthening with a towel
Best for: calves
Take a small towel for this. When sitting on the floor, extend both legs in front of you and place the towel around the tip of your left foot. Hold one end of the towel in each hand and gently pull it toward you, ensuring that your legs and back remain straight. Hold for 30 seconds, then slowly release and repeat on the other side.
Four-way kneeling stretch
Best for: Quads
Begin in a lunge position, bending the right knee forward and backward on the floor behind you. Pull up with your left hand and take your left foot with your hand. Lean forward to feel the stretch, and hold this position for 30 seconds. Then gradually return to the starting point and switch sides.