7 Simple Movements To Relieve Severe Muscle Aches

Severe muscle aches do not take long to appear after an exercise session, a sudden movement or a bad night’s sleep.

If you feel like you can’t move without looking like needles or that you’re going to break a bone, take a look at this article where we’ll tell you about some simple stretches and movements that can help you.

Why do muscle aches occur?

You may have read in a newspaper or magazine that the cause of severe muscle pain is the accumulation of lactic acid in the muscles. This would be responsible for causing stiffness or cramps.

However, according to a study published in the journal Sports Medicine,  severe muscle aches are caused by inflammation in muscle cells.

The so-called late-onset post-exertional muscle pain (DOMPAT) is a natural reaction of the body to repair the damage caused during an exercise session or a movement that is not usually performed regularly.

There is no need to worry, since these damages are microscopic and are part of a normal process that the body goes through.

The inflammation can persist for several days after the activity (even three days later), but it gradually disappears.

Although it may not seem like it, the DOMPAT is not something that only concerns athletes who are just starting out in sports, but also those who are experienced.

Muscle pain is a symptom of stress in a specific area of ​​the body. And it is absolutely necessary!

You’ve probably heard or read the phrase “if it hurts, it’s because the area is working.” It couldn’t be more true. Therefore, when your muscles ache, rejoice, as it means that your body is recovering from the effort made.

Exercises and postures to reduce severe muscle aches

Even if we want to be positive, when we can’t even move because our muscles hurt, something needs to be done about it. Helping the body to reduce symptoms can be very helpful.

How do we do it if for every inch that we move the pain becomes unbearable? Well, with postures or gentle exercises:

1. Stretch “half moon”

This yoga posture is very good for stretching the upper muscles.

How do i do it?

• Stand up with your legs together.
• Bring your arms above your head and touch the palms of your hands. Try to keep your arms straight.
• Lean to the right, return to the center, and then to the left. Repeat several times.

2. “Butterfly” stretch

In this case you will be sitting on the floor or on a mat.

How do i do it?

• Cross your legs so that your knees are “out” and the soles of your feet together.
• Bring your back back and, very slowly, lie down.
• The legs will open slightly and push down on the knees.

3. “Cobra” stretch

After doing sit-ups, the muscles hurt a lot, especially if the series was very long or you haven’t exercised for a long time.

How do i do it?

• Lie face down on a mat and place your palms at shoulder level. Breathe and lift your torso. Bring your head slightly back.
• The idea is that the torso is stretched, the shoulders are away from the ears and the hips rest on the ground.
• As you exhale, bring your forehead down so that it touches the ground.

4. Stretches “legs to chest”

One of the areas that hurts the most from exercise or daily movements is the back. We can stretch it in different ways without it becoming a nightmare or torture.

How do i do it?

• Lie on your back on a mat and place the soles of your feet on the floor.
• Bring your right knee to your chest and support it with your hands (as if you were wrapping it).

• Press lightly towards yourself and return to the starting position to move to the left leg.
• Once you’ve finished the 10-rep set, do the same but with both legs elevated at the same time.
• If you want, you can make slight pendulum movements to the sides.

5. Stretching the hips and back

The spine suffers a lot when we exercise or lift too much weight. You probably have pain in the rib or lower back area, and therefore this exercise will be great for you.

How do i do it?

• Lie on your back, with your arms at your sides, your knees bent side by side, and your feet flat on the floor.
• Without taking your shoulders off the mat, turn your hips to the right until your knee touches the ground.
• Hold for a few seconds and do it to the other side.

6. “Cat” stretch

Another exercise to stretch your back and reduce severe muscle aches is to rest your palms, knees, and insteps on the ground.

The movement is done with the back: first arch down and then up. The head accompanies for a full stretch.

7. “Mountain” stretch

• In the same position as the previous exercise, now raise the pelvis in such a way that the body forms a kind of triangle.

• The shoulders, arms and head do not come off the floor, neither do the feet.
• Hold the posture for a few seconds, rest returning to the starting position and do it again (complete 10 repetitions).

Have you seen how simple it is? Apply these simple tips and do not hold the pain anymore.