Beauty and health

Exercises to help get rid of muscle pain after a workout

Упражнения, которые помогут избавиться от боли в мышцах после тренировки

Probably, everyone is familiar with the situation when an irresistible desire to finally lose weight and build muscle encourages you to devote yourself to classes so much that the next day unbearable pain in the muscles after training does not allow you to fully move.

When it is difficult not only to actively engage in sports again, but simply to get out of bed, the thought creeps in that you can wait a bit with the formation of an ideal body, but at the moment the best solution – lie quietly on the couch and wait until the pain subsides. Instead of giving up so easily, it's better to help yourself by using special exercises that relieve muscle pain after training.

Muscle pain after exercise – a consequence of excessive tension of muscles that are not accustomed to such a load. These unpleasant sensations – an absolutely normal phenomenon, but only as long as they do not interfere with life.

When you encounter such a problem, avoid the following:

  1. Do not subject the muscles to the same intense load again – they will need time to recover.
  1. Don't lie on the couch all day.

To recover as quickly as possible after a workout, try to go for a run. If this is too difficult for you – do the 3 exercises below.

Exercises to help relieve sore muscles after a workout

Exercise #1. Stretch for hip flexors

Hip flexor muscles may become tight after vigorous exercise on a stationary bike or jogging. This exercise is perfect for relaxing them. In addition, it is recommended to use it for people who mostly sit during the working day.

  • Get down on your knee – a 90° angle should form at the right maple joint. Raise your right arm and reach up as high as you can.
  • Tilt your body to the right
  • Turn your torso to the right, with your right arm stretching forward as far as possible. In this position, you need to linger.
  • Kneel down on your right knee and do the same on the other side.


Exercise #2. Wall slide

Performing this exercise for muscle pain after training improves blood circulation in the upper half of the body and increases the mobility of the shoulder joints.

  • Hold as close to the wall as possible.
  • Place your arms at your sides, raising them and bending at the elbows.
  • With your hands still on the wall, slide down as far as you can. The shoulder blades should be brought together.
  • After that, start sliding your hands up to the maximum possible level.


Exercise #3. Cobra

  • This exercise is designed to stretch the abdominal muscles and relax the chest and shoulders.
  • Lie on your stomach with your hands directly under your shoulders. As you inhale, lift your head and body up. At the same time, the shoulders should be lowered, and the elbows turned back.
  • Slowly lower yourself down as you exhale, starting from your lower back until your head touches the mat.


Each exercise should be repeated only 1 time. Such exercises will help get rid of muscle pain after training and improve well-being. For more information on how to recover from workouts, see article.

  • Comments (1)

    20 апреля 2019, 00:30

    а еще заморозка помогает, она действует на мышцы, расслабляет их и снимает напряжение

Add a comment



Similar articles

Exercises to help get rid of muscle pain after a workout

To get rid of muscle pain after a workout, you should use special exercises that will help relax tense muscles. Only 3 exercises will save you from unbearable krepatura, which does not allow you to move normally.

I am a doctor

By agreeing to view the materials of the section, I confirm that I am a certified specialist


Your subscription has been completed

{{-- --}} {{-- --}}