Tired or sore muscles? Try these 4 effective movements

Malasana variation

The deep squat, with its roots in yoga, unfolds a journey of muscle engagement and release. As one descends into the posture, the hip flexors are gently stretched, and the adductors find both challenges as well as relief. “The variation may include extending the arms forward, creating a dynamic interplay between strength and flexibility,” said fitness expert Garima Goyal.

Malasana’s magic lies in its ability to reach the often-neglected muscles around the hips. “In our sedentary lives, these muscles bear the brunt of prolonged sitting, leading to tightness and discomfort. The deep squat not only provides a respite but also nurtures a natural range of motion in the hip joints. The lower back, too, awakens as it supports the body in this grounded stance, promoting spinal alignment,” Goyal explained.

Side body stretch

Whether standing or seated, this stretch along the torso lengthens the muscles. The benefits of the side body stretch are manifold.

The latissimus dorsi and oblique muscles, often neglected in our movement patterns, are stretched. “Breath, intertwined with movement, takes center stage in the side body stretch. The expansion of the ribcage not only enhances breathing capacity but also becomes a meditative rhythm,” Goyal said.

Puppy pose

This mild inversion, where the hips rise and the chest melts toward the mat, opens a gateway to release tension in the shoulders, chest, and upper back. The arms extend forward, creating a graceful line of elongation, described Goyal.

The therapeutic benefits of puppy pose extend to both physical and mental realms. Goyal explained that the shoulders, often burdened by the weight of stress and poor posture, find reprieve as the muscles are gently stretched. “Upper back tension, a common companion to modern living, dissipates in the softness of the pose,” said Goyal.

Yet, puppy pose is more than a physical stretch; it is a subtle journey into mindfulness. The inversion, albeit mild, prompts a shift in perspective.

Practice cat cow pose regularly if you can (Source: Freepik)

Cat-cow

In the cat pose, the spine arches upward, and in the cow pose, it dips down with the chest lifted which stimulates the entire spine.

The benefits of cat-cow reverberate along the entire length of the spine. “As the muscles supporting the spine engage, the erector spinae strengthen, promoting a robust support system for the vertebral column. This dynamic sequence is not just a stretch; it is an invitation to engage in a conversation with the spine,” Goyal said.

What happens when you do these movements regularly?

Apart from helping your sore muscles, Goyal said that these stretches promote increased blood flow, enhance flexibility, and relaxation, and help improve joint mobility. “However, it is imperative to listen to the body and consult with healthcare professionals if there are underlying conditions,” Goyal said.

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