It is very common to see a runner having tight calf muscles and hence shin split. Similarly, tennis players experience tennis elbow. People who workout a lot, lift weights, workout on abs, neglect their back muscles and end up having backache.
Putting an end to these workout miseries, we bring to you 5 common workout aches and simple easy stretches to get rid of those trouble spots.
1.Hyperextension Stretches- Back pain is the most common ache. Our spine is very important and most often neglected. We always bend forward and never backward. Spinal rotation should be done. Also Cobra position or bhujangasana is a very good backward bending pose. I highly recommend strengthening the back through hyperextension exercises as well as doing backstretches.
2. Plank position - It is a fantastic isometric contraction for the whole body. Whether it is to stretch or strengthen, plank just works wonders. It works on abs, back, arms, shoulders, legs, completely. When you do not have time to do anything else, do a plank and hold it for about a minute. You can start slow with 10 seconds and gradually increase the hold. Plank position will also help to get rid of common aches and pains in the body.
3. Seated Bend Forward Stretch - Generally, the most common workouts are walking, running, biking or other activities like dancing, aerobics etc. Hamstrings are the muscles, which get tightened due to these activities. This again leads to low backache. As tight hamstrings pull the back muscles towards themselves. Here is a good stretch for the back and hamstring muscles.
4. Downward Dog Pose - Last but not the least is calf muscles. These are small muscles that bear a lot of load and wear and tear. A simple stretch called downward dog or inverted V, where you carefully pace your heels on the floor, helps you to stretch your calf. It is a simple and very effective stretch.
5. Meditation - In today's busy lifestyle, we rush to finish our workout. There is a major mind and body connection, which people do not realize. The aches and pains are a signal for the body to slow down a little, to look inside, and to quieten not just the mind but also the body. Psychosomatic aches and pains arise because the body and mind are screaming to relax a little. Give yourself few minutes, if not hours to sit and meditate. Your aches and pains will disappear.
Workout aches are common and their remedies are simple. These stretches do not require much space, time, equipment, expertise or even money. They deliver excellent results. Make them a part of your regime and enjoy healthy and blissful body free of any aches.
Source: Times of India
BDST: 1709 HRS, DEC- 07, 2015
Edited by: Sharmina Islam, Lifestyle Editor
