One of the biggest problems faced by many who do intense exercise (such as cross fit) or less intense (jogging or cycling) is physical pain after exercise.
This pain that is observed after exercise is due to the minor injuries of the muscle fibers. The scientific term is DOMS (Delayed Onset Muscle Soreness) and appears 10-12 hours after exercise, after the body has naturally relaxed.
One of the main ways to get rid of these pains is to stretch your muscles. With stretching we achieve the change in the length of the muscles, which contributes to the better mobility of the joints and of our body in general.
Yoga for these cases can be an excellent method of restoring our muscular system and return to a state of 'no pain'. In fact, it is appropriate to practice in parallel, that is, to include in our program a few minutes of relaxing yoga, as often as we estimate that we need it, while at the same time we will exercise as we please.
Soon we will find not only relief from pain but also improve our performance during our muscle training.
1 / Downward Dog
Start with your hands and knees. Align your wrists below your shoulders and your knees below your hips. Spread your fingers and press on your palms. Squeeze your fingers and lift your knees off the floor. Try to straighten your legs and lift your hips to an inverted V. Take a deep breath for 10 breaths. As your muscles relax, try to straighten your legs more and dip your heels into your mattress.
2 / Low Lunge
Leaving the previous exercise, put your right foot forward between your hands. Lower your left knee and, holding the right knee in place, slide the left back. Turn the top of your left foot on the floor and raise your torso upright. Then raise your arms high. Hold for 10 breaths, release and repeat on the other side.
3 / Reclining hand to Big Toe
Lie on your back, with both legs extended. Bend your right knee, rotate a yoga strap (or towel) around the sole of your right foot and hold both ends of the strap with your right hand. Try to straighten your right knee. You should feel a good stretch in the back of the thigh. Hold for 10 breaths and repeat on the other leg.
4 / Reclining Pigeon
Lie on your back, knees bent and thighs parallel and at hip distance. Cross your left ankle over your right thigh. Approach your left hand through the space between your thighs and your right arm around the outside of your right thigh. Keep your hands below your right knee and bend your left leg. If your head comes out of your rug, place a pillow behind your head. Hold for 10 breaths and repeat on the other leg.
5 / Reclining Spinal Twist
While lying on your back, lower your legs and turn to the left, keeping them together at the same time. Then spread both arms sideways. Turn your head to the left and relax for 10 breaths. Switch sides and repeat the movement.
6 / Legs Up the Wall
Choose a wall next to an open space, with your hips so close to the base of the wall that you are comfortable. Turn your feet against the wall and lie back. Rest here for 10 breaths to 10 minutes.
At the same time, a proper diet that can include several carbohydrates and lean protein, a relaxing shower after stretching, massage and rest are, along with relaxing yoga, the shield against these muscle aches.
BY Dr Angel,
Aggeliki Koskeridou
Holistic Doctor – Counseling Psychotherapist
Doctor of Naturopathic Medicine
MSc Health Psychology
insta: dr_aggelikikoskeridou_official
