ask coach 1 after exercise muscle soreness
Coach's Words
There is a lot to say about the topic of muscle soreness vs. muscle strain. In today's Q&A session, let's first talk aboutwhat muscle soreness is and how to deal with it.(Important!!!) Grab a small stool and listen carefully!
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Muscle
Soreness
Muscle sorenessis a normal physiological phenomenon that occurs after exercise and can be divided into two types. One type is the soreness that occurs immediately after exercise, known asacute muscle soreness;the other type is soreness that appears a few hours or a night after exercise, accompanied by fatigue, muscle stiffness, and other symptoms, known asdelayed onset muscle soreness..
The main causes of muscle soreness: ① Lactic acid accumulation ② Muscle fiber or connective tissue damage ③ Muscle spasms ④ Sudden changes in osmotic pressure between muscle tissues or acute inflammation, etc., can also cause muscle soreness.
A. Rest
B. Massage: Massage the sore muscles to relax them, promote blood circulation, and help repair damage and relieve spasms.
C. Static stretching: Actively stretching the muscles can relax them and help recover spasming muscles. Perform static stretching on the sore muscles, holding the stretch for 30 seconds to 1 minute, and repeat 2-3 times.
D. Hot compress or hot bath
Upper trapezius:
During the stretch, the shoulder must be lowered, use your hand to gently pull your head to one side, stop when you feel a stretch in the neck and shoulder muscles, and hold the stretch for 5 to 10 seconds.
Biceps:
During the stretch, straighten your arm, rotate your arm inward, point your thumb down, keep your body upright, stop when you feel a stretch in the biceps, and hold the stretch for 5-10 seconds.
Triceps:
Stand with your right side against the wall, raise your right arm over your head, bend your right arm as much as possible, and grab your right elbow with your left hand. Pull your right elbow back with your left hand, stop when you feel a stretch in the triceps, and hold the stretch for 5-10 seconds.
Forearm flexors:
Find a flat surface, rotate your hands outward so that your fingers point towards your body, straighten your arms, stop when you feel a stretch in the forearm flexors, and hold the stretch for 5-10 seconds.
Pectoralis major:
Bend your right forearm and elbow at a 90-degree angle, press against a wall or door frame, slightly bend your right leg into a lunge, lean your body forward and twist outward, stop when you feel a stretch in the pectoralis major, and hold the stretch for 5-10 seconds.
Pectoralis minor:
Press your right forearm and hand against a wall or door frame, slightly bend your right leg into a lunge, lean your body forward, stop when you feel a stretch in the pectoralis minor, and hold the stretch for 5-10 seconds.
Latissimus dorsi:
Sit on a bench or chair with your feet shoulder-width apart on the ground. Place your right ankle on your left thigh, keep your back straight while sitting, and tighten your abdomen. Raise your right arm over your head, extend your fingers diagonally upward, lean your body to the left, stop when you feel a stretch in the latissimus dorsi, and hold the stretch for 5-10 seconds.
That's all for the first episode of 'I Want to Ask the Coach' about muscle soreness. In the next episode, Coach Luo will continue to explain knowledge about muscle strains~Remember to grab a small stool and tune in on timefor next Wednesday's 'I Want to Ask the Coach'!
For those who have learned the methods to relieve muscle soreness, quickly bring the topic#Fitness Journal to the exercise circle and start practicing~
If you have other questions about exercise or skills you want to learn, feel free to reply in the comment section and let Little Jian know. I will select questions and invite the coach to answer them for you!