If you’re doing strength training three to four times a week—and if you’re challenging yourself during those sessions—you’re going to feel sore somewhere in your body almost every day. The best thing you can do for sore muscles is stretch. Here are a few exercises that you can incorporate into your routine. Just make sure you warm up before you stretch in order to minimize the risk of injury.
Lower your body onto your hands and knees. Slip your left leg out behind you as you bring your right leg forward under your torso. Cross the right leg under your body and slowly lower yourself down onto your forearms. Hold this pose for approximately 30 seconds or until the tension subsides. Then switch and stretch your other side.
Lay on your back with your legs extended. Bring your right foot into your chest and loop a resistance band around the ball of your foot. Extend your right leg while gripping the resistance band with both hands. Bring your foot straight up, so that it almost forms a 90-degree angle with the floor. After holding this pose for approximately 30 seconds, pronate your foot for a deeper stretch. Then switch and stretch your other side.
Lateral Leg Muscles
Lay on your back with your legs extended. Bend your right leg and cross it over your torso. Deepen the stretch by placing your left hand above your knee. Extend your right arm and look to the right. Hold the stretch for approximately 30 seconds, then switch and stretch your other side.