Nutrition/Fluid Replacement, Sauna, Massage, Good Stretching, /Light Runs (Grass)/Walks/Indoor Bike/Swimming workout if joints hurt.
Pointers for Stretching/Improving Flexibility
• Hold the stretching position for 25 to 30 seconds.
• Rest for 25 to 30 seconds between each stretch.
• Repeat each stretch five or six times.
• Use an intensity level on the scale from 8 to 10, with heavy pain, two or three times per week.
• Use an intensity level on the scale from 1 to 8, two or three times per week.
• Duration is 50 to 60 minutes each session.
• Stretch four or five times per week.
• Try to include all the major muscle groups in any stretching program.
• Do at least two different stretches for each joint movement.
• Before any physical activity, use light stretches as part of the warm-up.
• After an exercise routine, cool down with medium-intensity stretches.
• If muscles are sore after exercising, use only light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• If muscle soreness persists for several days, continue using light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• The majority of the stretches should be static.
Benefits of Stretching...
The following are several chronic training benefits gained from using a regular stretching program:
• Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching).
• Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails.
• Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended.
• Good muscular and joint mobility.
• More efficient muscular movements and fluidity of motion. Greater ability to exert maximum force through a wider range of motion.
• Prevention of some lower back problems.
• Improved appearance and self-image.
• Improved body alignment and posture.
• Better warm-up and cool-down in an exercise session.
Shoulders, Back and Chest
Arms, Wrists and Hands
Knees and Thighs
Feet and Calves
Short duration runs/walks (easy) on grass or indoor bike/pool workout if your joints hurts.