The Top Stretches for Sore Muscles

One of the byproducts of a great workout is muscle soreness. While people of all fitness levels may experience muscle soreness, beginners may experience it most often. Muscle soreness can occur 24 hours after a workout and can last anywhere from two to five days and is completely normal.

Muscle soreness will dissipate over time, your soreness is most likely due to a buildup of lactic acid during the recovery phase. There are some common ways to provide temporary relief when you wake up sore:

1. Warming the muscle group to increase blood flow & recovery using light weight and low impact resistance bands. 
2. Stretching - We have included some top stretches for you to try in the article below. 
3. Topical Pain Reliever - In extreme cases, you can use a topical lidocaine cream to give you temporary relief. This one includes great other ingredients like MSM, Arnica, Glucosamine, BCAA's which can also help. Rescue Pain Relief & Recovery Cream

All exercises should be done slowly and gently. A person's range of motion may be reduced, so the stretches should be adjusted accordingly.

Sore Chest

• Stand and rotate power bands behind you
• Extend arms downward towards the ground and slowly look up towards ceiling
• Hold for 10-15 seconds then release

Note: This stretch is effective for sore shoulders as well

Shoulders

1. Shoulder Stretch #1

• Standing straight up, grip a power band shoulder width apart. 
• hold the resistance band above your head and pull apart as you rotate from the front to the back
• Continue this for 60 Seconds, take a 60 second rest and repeat 3 or more times

2. Shoulder Stretch #2

• Stand with both arms extended outward, parallel to the ground
• Slowly move arms in forward, circular motion with narrow, circles
• Gradually widen the circles
• Stop and reverse the circles, starting with narrow circles then wider circles
• Perform 10-20 repetitions

Quadriceps stretch

• Loop a Power Band around your shoe while laying on your stomach
• Grab the band with both hands and pull slowly
• be sure to keep the band secure on your shoe so it doesn't detach and hit you. 
• Hold for 10-20 seconds then repeat with right leg

Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury

Hamstring Stretch 

• Loop a resistance band around the bottom of your shoe
• Lay on your back and lift the leg up. Start with your knee bent and push to straighten for each rep. 
• Complete 15 reps and switch legs, continue as needed. 

Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend. 

Calf Stretches

• Sit with good posture and your legs in front
• loop a powerband around your right shoe 
• pull the exercise band to flex your calves
• Hold for 15 seconds then release
• Repeat with left foot 

Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.