3 Feel-Good Stretches for Sore Muscles

Yes, it feels good to stretch

3 Feel-Good Stretches for Sore muscles

Physical activity can often leave you with sore muscles afterward. Whether you work out in the gym or go jogging outside or any form of activity, you’ve likely experienced sore muscles at some point.

Stretches can be a good way to soothe sore muscles as it improves fluid circulation. Consider the morning after your workout.

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Fluids in our bodies are distributed differently when we lay down. For the most part, gravity pulls our body fluid toward our head, neck, or spine.

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When we stretch after long hours of sleep, we redistribute these fluids to get back to their original positions, research shows.

This enables our muscles to get into normal alignment. If you have sore muscles, these simple stretches can be super helpful.

2. Child’s pose

Child’s Pose is a beginner’s stretch that helps to stretch the thighs, hips, and ankles whiles reducing stress at those body parts at the same time. 

How to do a child pose stretch

  • Begin by getting on your knees and placing your palms on the floor with your fingers pointing away from you thereby getting into a table pose. 
  • You can leave your knees together or slightly apart.
  • Lower your hips to the heels. Rest lightly on them. 
  • Stretch out your arms in front of you over your head keeping them straight.
  • Place your forehead on the floor.

Benefits of child pose stretch

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Besides the feel-good sensations of a stretched body, this child pose stretch allows you to breathe deeply and relieve stress.

This provides you with a calm body posture to your body. It also provides relief for neck pain when you provide support to your head and torso. 

2. Crescent Lunge Pose 

This stretch is perfect for stretching the thighs, legs, and to increase metabolism. This a great stretch when for sore muscles in the lower body, including hamstrings, glutes, calf, and thighs.

How to do a crescent lunge pose

  • Stretch one leg backward resting on the toes and bend the knee of the other leg. Let the foot of the bent knee be firmly placed on the floor.
  • Bend the body at the waist to rest lightly on the thigh of the bent knee. Stretch your arms close to the bent leg and let the finger pads of the hands rest lightly on the floor.
  • Bend the stretched out leg at the knee slightly and place the palms of both arms on the bent knee of the bent leg.
  • Press the upper body up until straight. 
  • Straighten the bent knee of the stretched out leg and lift your arms up towards the ceiling. They should remain straight.
  • For a deeper stretch, gaze up and leave your arms stretched out above your face.

Benefits of crescent lunge pose

This pose allows you to improve your body’s balance and flexibility, while at the same time increasing your energy

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3. Thoracic spine foam rolling

Sore muscles can lead to poor posture. And poor posture is a cause of all kinds of back pain like the tightening of the trapezius muscle. This simple foam rolling stretch is a fun way to engage your back muscles.

How to do Thoracic spine foam rolling

  • Buy a foam roller and place it on the floor. 
  • Lie back and place upper back on the foam roller. 
  • Bend your knees in such a way that only your feet touch the ground. 
  • Place your hands behind the head. 
  • Start moving up and down via roller in such a way that the movement reaches mid-back and return towards shoulders rolling. 
  • Where you feel strained muscles, pause there for 20 seconds. 


As you go through all these stretches, remember to breathe deeply and allow your body and mind to be engaged in the stretch.

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This can provide additional therapeutic benefits to your body as well. Hot yoga, in general, may have similar therapeutic effects.

Related: Fat vs Muscle: The Ultimate Guide to Differences & Role in Weight Loss