How to relax muscles?

We should have had this experience in our daily lives. After doing a lot of exercise suddenly, or doing some very intense exercise, there will be very obvious muscle soreness, and it will last for a few days, making people very uncomfortable. In severe cases, they can't even move. So if there is this kind of muscle soreness, what should we do to relax the muscles?

The soreness caused by lactic acid secretion in the thigh area disappears slowly, usually in four or five days. It is important to note that general levels of muscle soreness and fatigue are actually beneficial. After you finish doing squats, you should do stretching exercises immediately. 200 squats should definitely not be done in one go. They should be done in several groups. Stretching should be done immediately after each group. This will relieve soreness and help with quick recovery.

Specific actions: Stand naturally, hold an object with your left hand to stabilize your body, grab the instep of your left foot with your right hand from behind, and slowly stretch your left foot towards your buttocks. At this time, your right foot is naturally upright, your torso is straight, and maintain the stretching posture for 20 seconds. Then switch hands and stretch your right foot.

Static stretching: Stretch the muscles that are most active in the exercise until you feel them completely tense, and hold for 15 to 30 seconds. Static stretching relaxes your muscles and helps relieve stiffness and pain in your body.

Cooling-up activities: Generally, you can swing your arms, turn your waist, shake your legs, etc. to promote blood circulation and relax your muscles actively.

Tui Na massage: It should generally be performed 20 to 30 minutes after exercise. You can start with light pushing, rubbing, kneading, pressing and tapping, combined with local shaking and passive movements.

Warm water soaking: Soaking in warm water at 30-40°C has a calming effect on heart activity and the nervous system.

In fact, if you have this kind of muscle soreness, don’t worry too much. It will disappear slowly after a few days. It is mainly caused by the secretion of lactic acid in the muscles. If you want it to disappear quickly, you can just do a massage yourself. Proper muscle relaxation can effectively relieve the pain. It will only be very obvious in people who rarely exercise.