It’s normal for your body to feel stiff and sore after a day of a difficult workout. In some cases, you may experience delayed onset muscle soreness (DOMS) for a day or two. This could indicate your muscle tissues are torn and need time to repair themselves.
If you’re following a workout routine, missing a day without any form of movement may make you feel unproductive. However, if you push your body and perform intense workouts during days you don’t feel great, you may hinder your progress. Hence, performing low-intensity activities is a great alternative you can try.
Here are four exercises you can do to aid your muscle recovery:
1. Stretching
Stretching is a crucial part of any workout routine. It’s advisable to do it before and after a session to ensure your muscles are limber and warm. Doing this before you do high-intensity movements can prevent injuries. Aside from being an essential warm-up practice, stretching may also help your muscles recover whenever you feel sore.
You can focus on body parts that feel painful to encourage blood flow and lessen pain. For instance, if you performed lower body exercises to tone your legs, you should focus on stretching your calves and hamstrings. This can help loosen up your tight muscles and allow you to move more comfortably.
In addition to stretching, you can also use recovery tools to soothe your sore body. For example, equipment like a massage gun is available at various sources like PhytoMethod and others, so you won’t have difficulties finding them. This tool targets deep tissues and delivers rapid bursts of pressure to the body part you want to massage. It’s a great aid that can help speed up your recovery.
2. Cardio
Another exercise you can perform to ease your muscles is cardio. Some people who work out regularly often alternate high-intensity exercises with low-impact ones to ensure their muscles have time to repair themselves. For example, instead of doing weightlifting five times a week without breaks, adding a cardio day in between may help prevent your muscles from being overwhelmed.
Although it may not seem productive to lower your exercise intensity when you have a goal to achieve, doing so will ensure your muscles have time to recuperate. If you want stronger and bigger muscles, allowing them to repair themselves is the way to go.
Cardio exercises like jogging or cycling can loosen your stiff muscles without pushing your body past its limits. It’s a great exercise to perform on days when you still feel sore. Furthermore, performing this workout will ensure you won’t fall behind your fitness goals just because of painful muscles.
3. Pilates
If you want to move your body even when you’re in recovery, you can do Pilates. It’s a great workout to strengthen and tone your muscles. Additionally, you can do it in the comfort of your home, so you don’t need to go out of your way to perform this exercise.
Some Pilates movements target your core and help you build strength gradually. So, if you don’t want to waste any day skipping a workout, you can focus on toning your abdomen. After all, a strong core can help you perform various exercises with ease. For example, if you lift weights and perform compound movements, you need a steady core to support your body.
Exercises like weighted squats or deadlifts activate not just your lower body but also your abs. If you have a weak midsection, you may do the wrong form when lifting heavy and injure yourself. Therefore, doing workouts that tone your muscles is a great way to keep your body fit, even when you still feel sore.
4. Yoga
It can be difficult to move when your body feels sore and heavy after a day of intense workouts. However, your muscles may feel more pain if you don’t incorporate any movement into your day. So, finding something easy to do during your rest days is a great way to aid your muscle recovery.
For one, yoga is an easy but stimulating exercise you can do to stretch your body. There are many forms of this workout, so you don’t have to worry about finding one that suits your preferences. Furthermore, you can perform this exercise in the comfort of your home. You only need a space to lay your mat and a guide like a yoga routine video to get started.
In addition to loosening your body, performing yoga can also benefit your overall wellness. It incorporates breathing exercises and mindfulness to calm your mind and body. So, if you’re stressed out and feel too overwhelmed by your routine, you can try yoga to feel calmer. It can help your mind and body recover from your hectic lifestyle, especially if it’s starting to affect your health and mindset.
Final Thoughts
A sore body shouldn’t hold you back from working out and achieving your fitness goals. If you’re looking for exercises to do during your rest days, you can try activities like yoga or cardio. These are low-impact workouts that can stimulate your muscles so they’ll recover faster. Overall, some form of movement is advisable to aid your muscle recovery.
