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Exercise to do when experiencing pain and after exercising


1. Cool Relax:

(I) Lie supine with your legs spread on the floor. Your hands should be placed behind the back. Keep your back and head flat on the floor. Now, slowly inhale and exhale.


(ii) Lie supine with your legs spread on the floor. Your hands should be placed behind the back. Keep your back and head flat on the floor. Now raise the legs to varying heights. Maintain the same position for a few seconds. Repeat this process three times.


Benefits:

  • Relief from hip, thigh, and spine pain. 
  • Promotes consistent blood flow throughout the body.
2. Alternate Leg:

(I) Kneel and place your hands on your thighs. Sit on your left knee and extend your right leg straight. Bend your body and touch your right leg with your right hand. Hold for a few seconds then return to the starting position. Repeat on the left leg. This completes one set. Repeat this process three times.


(ii) Kneel on the floor and stand upright. Keep your hands on your hips. Now, extend the left leg straight and touch the toes with the left hand. Hold for a few seconds then return to the starting position. Repeat on the right side. Repeat this process three times.

4 Answers

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It's critical to distinguish between pain and muscle soreness, also known as delayed onset muscle soreness, or DOMS. After exercise, DOMS is typically a harmless sensation that develops 24-72 hours later and goes away when it's sudden, intense or ongoing, may be treated.
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After exercising, it's important to incorporate relaxation exercises to help your body recover and reduce muscle tension. Here are some relaxing exercises you can consider:

1. **Stretching**: Perform gentle stretching exercises to improve flexibility and reduce muscle tightness. Focus on major muscle groups such as the legs, back, shoulders, and arms.

2. **Deep Breathing**: Practice deep breathing exercises to promote relaxation and reduce stress. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times.

3. **Yoga**: Engage in a gentle yoga routine focused on stretching and relaxation poses, such as child's pose, cat-cow stretch, and downward-facing dog. Yoga can help release tension and calm the mind.

4. **Foam Rolling**: Use a foam roller to perform self-myofascial release techniques on tight muscles. Roll slowly over different muscle groups to alleviate muscle soreness and improve circulation.

5. **Meditation**: Spend a few minutes practicing mindfulness meditation to quiet the mind and promote relaxation. Focus on your breath or use guided meditation recordings to help you unwind.

6. **Progressive Muscle Relaxation**: Tense and then relax each muscle group in your body progressively, starting from your toes and working your way up to your head. This technique can help release tension and promote overall relaxation.

7. **Warm Bath or Shower**: Take a warm bath or shower to soothe tired muscles and promote relaxation. Add Epsom salts or essential oils for an extra calming effect.

8. **Walking**: Go for a leisurely walk to cool down after exercising. Walking helps improve blood flow, reduce muscle stiffness, and clear your mind.

Incorporate these relaxation exercises into your post-exercise routine to help your body recover effectively and promote overall well-being.
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After exercising, it's essential to include some relaxing exercises to help your body cool down and prevent muscle soreness. Here are some examples:

1. **Stretching:** Focus on stretching the muscles you worked during your workout. Hold each stretch for 15-30 seconds without bouncing.

2. **Yoga:** Gentle yoga poses can help release tension and promote relaxation. Poses like child's pose, downward-facing dog, and pigeon pose are excellent choices.

3. **Foam Rolling:** Use a foam roller to massage and release tension in your muscles. Roll slowly over each muscle group for 1-2 minutes.

4. **Deep Breathing:** Practice deep breathing exercises to help your body relax and lower your heart rate. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.

5. **Meditation:** Spend a few minutes meditating to clear your mind and reduce stress. Focus on your breath or use guided meditation apps for assistance.

6. **Light Cardio:** A short walk or easy bike ride can help flush out lactic acid and promote recovery without putting too much strain on your muscles.

7. **Hydrate:** Drink plenty of water to rehydrate your body and replenish fluids lost during exercise.

Remember to listen to your body and choose activities that feel good for you. These post-exercise relaxation exercises can help improve flexibility, reduce muscle soreness, and promote overall well-being.
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1. **Stretching:** Gentle stretching after exercise helps improve flexibility and reduces muscle tension. Focus on major muscle groups to enhance overall flexibility and promote relaxation.

2. **Deep Breathing:** Practice deep, controlled breathing to calm the nervous system. Inhale slowly through your nose, hold for a moment, and exhale through your mouth. This can aid in reducing stress and promoting a sense of relaxation.

3. **Yoga or Tai Chi:** Incorporating gentle yoga or Tai Chi exercises can help unwind both the body and mind. These practices focus on controlled movements and mindfulness, promoting relaxation and stress relief.

4. **Foam Rolling:** Use a foam roller to massage and release tension in muscles. Foam rolling aids in muscle recovery, reduces stiffness, and enhances overall relaxation post-exercise.

5. **Meditation:** Take a few minutes for meditation to calm the mind. Guided meditation or focusing on your breath can help reduce stress, improve mental clarity, and contribute to a sense of overall well-being after a workout.
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