How to do physical recovery exercises

Some people will feel calf cramps or muscle soreness when they wake up the next morning after physical exercise, and they will not sleep well at night. They will feel tired when they wake up the next day. This is mainly because after exercise, necessary physical recovery exercises are not done, which leads to poor health the next day. After a lot of exercise, we can do some relaxation exercises to allow our bodies to recover to a certain extent.

Relaxation after exercise: You can lie on a sponge pad or rattan pad to rest for a while. When lying flat, your feet should be placed slightly higher than your head, or at the same height as your head. Never lie on the steamy ground. After resting for a while, you can do headstand or handstand against the wall for 3-10 seconds. You can do it several times. This is good for blood flow back to the heart from the lower limbs. Then shake your limbs, first shaking and patting your thighs or upper arms, and then shaking your calves or forearms.

Post-exercise massage Post-exercise massage is an important means to eliminate fatigue. The main massage techniques include shaking, acupressure, kneading, tapping, and pushing. The first step is to shake the limbs, mainly to relax the elbows, knee joints and muscle groups of the limbs; commonly used acupoints on the upper limbs include Pianli, Quchi, Shouwuli, Biyuexu, etc., which can relieve soreness and swelling in the arms and elbows, as well as various discomfort symptoms caused by exercise such as shoulder and arm pain, neck stiffness, etc.

Commonly used acupressure points for the lower limbs include Chengfu, Weiyang, Chengshan, Kunlun, Zusanli, etc., which can relieve symptoms such as pain in the lumbar, sacral, buttocks and thighs, leg and foot cramps, stiffness and pain in the waist and legs, stiff neck, low back pain, and soreness in the knees and shins. When kneading and tapping, massage the large muscles first and then the small muscles. After massaging one side, massage the other side. In this way, you can massage each other's whole body. Most of the Shu points on the back are located 1.5 inches away from the spine. Massage and relaxation are mainly focused on the points 1.5 inches away from the spine and the shoulder's outer shoulder, shoulder well, and Tianzong on the shoulder blade. It can relieve back pain and neck stiffness. Combining several techniques can achieve a good relaxation effect and quick recovery. It also has health-care effects on the human body's internal organs.

In addition, it should be noted that in order to avoid difficulty in recovering physical strength due to exercise, which leads to the inability to continue exercising the next day, we must control the amount when exercising, and must not engage in exercise that exceeds our body load. All physical exercise must be done step by step, and slowly let your body adapt to higher-intensity exercise programs, so that the body can recover better the next day.