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Restorative Exercises for Training with Muscle Soreness

Hey Angels and Alphas,

Have you ever woken up with that leftover workout soreness from the day before and wondered if it’s still okay to go to the gym that day?

Training your sore muscle groups could be one of the best ways to decrease post-workout muscle soreness, so long as you try and stick to bodyweight training and light resistance exercises.


When you perform pretty much any kind of exercise that challenges your muscle groups in a new way (one example would be trying different exercise variations or increasing your workout intensity), you basically create micro-tears in the tissues of your muscles.

Muscle soreness is the result of inflammation setting in. The best way to basically decrease this inflammation is by causing the action of muscle pumping. This is the action that gets your blood flowing and boosts circulation, helping you basically flush out the metabolic waste and bring in fresh oxygen and nutrients for your recovery. 

To speed up this recovery, experts recommend performing various complex movements that incorporate many muscle groups, such as lunges, squats, thrusters, pushups, and pullups. When you do these exercises in a circuit, this is a fun and very efficient way to train with soreness. If you keep adding weight, you keep it light. If you tend to prefer cardio, you can spend some time on an assault bike or an elliptical. 

You could also easily take muscle soreness as an excuse to try out low-intensity activities such as walking, yoga, and restorative exercises.



Simply hang from a pullup bar while your arms are fully extended, your shoulders are down and away from your ears and your feet are off the floor. Then just hold on for as long as you’re able – or at least long enough to feel a stretch.


Start by standing tall with your feet hip-width apart with your arms placed at your sides. Then brace your core and pull one of your heels up to bring your knees toward your midline while you are simultaneously driving the opposite arm up so both of them are bent 90 degrees. Just make sure not to over-arch your back. Return one of your feet down to the floor and your arms to your side and then repeat that movement with the opposite arm and leg. Then complete as many controlled reps as you can.


Begin by kneeling on the floor on your hands and knees so your shoulders are placed directly over your hands and your hips are placed straight over your knees. Then proceed to lift your head gently so the curves of your lower back and hold for one count. Then just drop your head gently down in between your shoulders so you can raise your upper back until it’s more rounded.


Start by kneeling on the floor and place your hands and knees so your shoulders are directly over your hands and your hips are over your knees. Then lift your knees off the ground a few inches and step your opposite hand and your opposite foot forward. Continue changing from side to side, making sure you keep your back flat and your glutes down. 


Kneel on the floor with your hands and knees so your shoulders are straight over your hands and your hips are straight over your knees. Then while keeping your back flat, rock your hips back and forth toward your ankles. 


Begin on the floor on your hands and knees. Use your left hand and right knee to step forward, followed by your right knee and left hand. Continue changing sides and place your opposite knee and hand forward until you reach that turnaround point. The entire time, your back should be flat, and you should be looking straight ahead.


Start off on the floor with your hands and knees so your shoulders are directly over your hands and your hips are over your knees. Then spread your fingers wide, and while pressing firmly through your palms, lift your knees off the floor. Then shift your hips and back toward the ceiling and begin to straighten your legs (remember to not lock in your knees.) Gently press your heels forward on the floor and you’ll feel a stretch in your calves. 

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