6 stretches to help beat DOMS and tight muscles

If your muscles are sore, these stretches can help ease the pain

If you’ve ever woken up with pain in your muscles following a workout, you’ll know exactly what Delayed Onset Muscle Soreness (DOMS) feels like. Although sore muscles can be a sign that you worked hard and pushed your muscles past their usual comfort zone, they can also be a real nightmare as you go through your day-to-day life. Even getting out of bed can be a struggle.

Typically kicking in 48 to 72 hours after a workout, DOMS are the results of micro tears in the muscles causing inflammation. So how can you get rid of DOMS? Stretching could help relieve some of the pain however it’s really important to note that you should never over stretch as this can make the pain worse.

Give these six stretches a go and see if you feel the difference.

Pigeon Pose

Great for: The glutes

Start in a plank position, palms on the ground, and gently bring your left knee forward, towards your chest. Keep your left leg bent at the knee and place it in front of you on the ground. Your aim is for your left shin to be perpendicular to your body in front of you. Drop your hips down to the ground, keeping your right leg straight behind you. Lean forward, moving your chest closer to the ground and feel the stretch in your hips and glutes. Hold for 20 seconds then swap sides.

Lying Hamstring Stretch

Great for: Hamstrings

Lying down on the ground, face upwards with arms down by either side. Lift your right leg up and gently pull your thigh towards you, holding your leg either above or below the knee. Hold the stretch for 20 seconds before swapping sides.

Shoulder Rotation

Great for: Shoulder pain

You’ll need some wall space for this. Stand against a wall and bring both your arms out either side of you, bending elbows so they’re at a 90 degree angle, still against the wall.
Take your left arm and slide it upwards against the wall. The back of your left hand should be against the wall also.
Your right forearm, meanwhile, should turn and face downwards. Slide the right arm down the wall with your palm touching the wall. Then switch arms, maintaining a rough 90 degree angle in the elbows at all times.

Overhead Triceps Stretch

Great for: Triceps

Backs of the arms hurting? Standing straight or sitting down, take your left arm towards the ceiling overhead. Bend at the elbow and place your left hand on your upper back. Slide it down towards the middle of your back, whilst doing so taking your right hand and gently pushing down on the left elbow. Be gentle here and hold for around 20 seconds on each side, three times.

Calf Towel Stretch

Great for: Calves

Grab a small towel for this. Sitting on the ground, extend both legs out in front of you and place the towel around the ball of your left foot. Hold an end of the towel in each hand and gently pull it towards you ensuring the legs and back stay straight. Hold for 30 seconds then slowly release and repeat on the other side.

Kneeling Quad Stretch

Great for: Quads

Start off in a lunge position, right foot forward and back knee bent and down on the ground behind you. Reach back with your left hand and take your left foot in your hand. Lean forward to feel the stretch and hold for around 30 seconds. Then, gradually return back to the start and swap sides.