Aching muscles can feel debilitating.
Here, find eight deep stretches for muscle soreness, plus trainer insights on how often to stretch.
In either event, living with aching muscles is anything but ideallet alone comfortable.
Ahead, find eight deep stretches and muscle flexibility exercises to offer some relief into your routine.
But first, what are the benefits of stretching?
Because you cant stretch the IT band itself, youll need to loosen the muscles around it instead.
To stretch it, stand up and cross your right ankle behind your left ankle.
Hold the stretch for 20 to 30 seconds and repeat on the left side.
Your knees should be at about a 90-degree angle.
Use your hands to grab your feet or big toes.
Bring your knees wide toward your armpits, and gently rock from side to side.
I would argue that calf stretches are the most important for the overall foot, she says.
vice president of education atStretchLab
To try downward dog, come to your hands and knees and tuck your toes.
Heres the right way to downward dog:
4.
Bend your front knee while leaving your back leg straight.
Stretch your arms up to the ceiling and hold for 20 seconds then switch sides.
Beware: Warrior I is definitely not an easy stretch, but its an effective one.
For facial tension: thumb slides
Raise your hand if you hold a lot oftension in your jaw.
Wow, there are so many of us!
First, apply a facial oil to your skin.
Draw three circles onto your temples.
Then repeat the move three to five times.
Well, theDouble Knee Hugg*r stretchis basically a way of doing that.
Close your eyes and enjoy the stretch.
Start in childs pose lying your upper body on your knees with your hips pressing toward your feet.
Slowly raise and lower one arm at a time.
Complete this move for 30 to 60 seconds.
How often should you stretch?
Dynamic stretching involves moving the muscles and joints through their full range of motion, she explains.
Can stretching prevent aching muscles?
Its not just about avoiding injury, though.
This is because stretching helps increase blood flow to the muscles, which improves circulation and nutrient delivery.
In addition, stretching helps relax muscles by releasing tension and tightness.
When muscles are relaxed, they are less likely to become sore or ache after physical activity.
It can also be a smart part of your post-workout recovery routine.
Stretching can help relax and relieve muscle tension, which often builds up during physical activity, says Becker.
What precautions should you take while stretching?
Instead, she recommends gentle and controlled movements to get your muscles in gear.
Avoid pain
When stretching, you want to stretchnot injureyour muscles.
Stretch to the point of mild discomfort or tension, never to the point of pain, Becker says.
Pain during stretching may indicate that you are stretching too aggressively or possibly injuring yourself.
Breathe and relax
When reaching for a deep stretch, its common to accidentally hold your breath.
Becker says not to.
Maintain steady breathing and stay relaxed throughout each stretch, she counters.
Holding your breath during stretching can lead to muscle tension and increased blood pressure.
Start with gentle stretches and progress gradually over time, she suggests.
Avoid forcing your body into positions that are too difficult or uncomfortable.
Consistency and gradual progression are key.
In all of these instances, its best to give your body time to recover.
Is it better to rest or stretch when you have sore muscles?
Becker says that both rest and stretching are essential for alleviating aching muscles.
Their effectiveness depends on the timing and context of your soreness, she says.
For example, after an intense workoutespecially if youre incredibly sorerest is the proper route to take.
Resting allows your muscles to repair and rebuild, Becker says.
During this time, focus on adequate hydration, nutrition, and sleep to support the recovery process.
One things for sure, though: Stretching is almost always a good idea.
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