How to relieve muscle soreness fast?

Exercise is a most important part of a healthy & active life style. It improves the heart, and lungs & builds strong bones & muscles. This exercise is become to cause sore muscles. Soreness is common when you try a new exercise & increase in intensity. After the workout Your all body muscles become to get sore right away, it is known as acute soreness.

You feel the ache & tighten up about the 12 hours after the exercise. In some cases, the discomfort peak is for 48 to 72 hours afterward. It is called delayed-onset muscle soreness. During this time muscles are repaired & strengthen themselves. Sore muscle pain needs to improve quickly & last several days.

Table of Contents

DOMS = delayed onset muscle soreness:

When yesterday’s workout is making the muscles scream today, it is a good sign.
Which is known as the delayed onset muscle soreness = DOMS.
It is worked hard enough to create tiny tears in the muscle fibers.
It happens when the bump up the workout intensity, frequency & length
This DOMS usually kicks in the 12 to 24 hours after a tough workout & peaks between the 24 to 72 hours.
This soreness is going away in a few days.

Some points which are helpful to you prevent the form of soreness :

Warm-up:
Warming up is best for muscles before exercise better than stretching.
Warm-up is waking up the muscles by increasing blood flow to them.
In To warm-up, choose the light versions of certain exercises.
In warm-up include slow jogging & biking, jumping rope/and lifting light weights.

Drink water:
Water is help to control the body temperature, loosen the joints & transport nutrients which is create energy.
Without water, the body is struggle to perform at its highest level.
Without water, You are feeling muscle cramps, fatigue, dizziness & more serious symptoms.

Limited rest:
Wait 48 hours before working for the same muscle groups in the same way.
So that Limited & lighter exercise of the same muscles helps.
For example, if the occur soreness after the running, you can do a light walk & bike ride for the next few days which is helpful.
But Avoid complete rest & immobilization.

Use proper technique:
Always Do the exercises in the right way which is help to protect the muscle from strain or injury.
If you go to the gym or health club for a workout, ask a trainer & instructor for help.
The trainer shows the proper way to lift the weights & use the machines or equipment.

Cool-down:
It is important to stretch after the workout.
Muscles become too relaxed & more flexible when you do the warm.
Stretching is circulated the blood away from the muscles & back to the heart for recovery.

Treatment for muscle soreness

RICE principle:

When the soreness & pain occur after the workout you can use to RICE principle as a first-line treatment.

R- rest = You are doing the rest for some days after the pain & do not do any activity which is produced to pain in the injured area .it is helpful to the healing of the injury.
I – ice = You can apply ice on the area of pain for 20 minutes which is help you release swelling & pain, use can also be used in ice packs, ice massages & ice slush baths, but not apply ice directly to the skin always apply to towel between the ice & skin which is preventing the skin form burn .this ice therapy is applied to 3 times per day.
C- compression = You can warp the compression bandage on the area of pain for release to swellings & spams.
E – elevation = You must elevate the injured part with the help of a pillow for release to swellings & spasms.
Keep the elevated injured part for 2 to 3 hours a day.

Pain medication:

You can also take to an anti-inflammatory drug release to muscle pain.
The anti-inflammatory drug includes ibuprofen, aspirin & naproxen
This drug is also reduced swellings.
You can also apply pain relieving gel or patches such as volini gel on the area of pain.

Heat therapy:

When not reduce the swelling & spasms after the treatment so heat therapy for 20 minutes is used to release the pain.
It is stimulate to blood flow of the muscles to ease the tightness & help the feel better.
You can also Try a warm towel & heating pad for heat therapy.
But heat therapy is always used carefully because it is lead to burns on the skin so always Avoid direct contact with any heating device.

Eat antioxidants & protein:

After soreness needs to frequently Eat antioxidants & protein in the next 24 hours because after soreness needs to body protein.
You can use a Homemade sticky roast with the green salad & pomegranate seeds
When you take to post-lift protein shake which is refuel the muscles.
You can use it in protein = chicken/fish & antioxidant-rich foods = pomegranates/ kale in the hours after a tough workout.

Eating anti-inflammatory foods:

After soreness needs to eat anti-inflammatory foods, it is more beneficial for release to soreness.
Watermelon is best food for as anti-inflammatory foods.
Other anti-inflammatory foods are:
Pineapple
Ginger
Cherry juice anti-inflammatory foods in the watermelon include an amino acid called L-citrulline.
This amino acid reduces the recovery of heart rate & muscle soreness.

What is Physiotherapy treatment for reliving soreness?

When the soreness is lead to serious complications & pain is not relive after some days & treatment so that need to contact the doctor & doctor is advice to physiotherapy treatment.

The physiotherapy treatment includes massage, electrotherapy treatment, foam roller exercises, exercise, stretching & yoga.

This all treatment is helpful to you relive to pain, swellings, spasms, tightness & weakness.

Massage:

When the tender & trigger points are present in the area of soreness so the therapist is advised to massage to relieve the tender point’s pain.
This massage is applied with the help of oil & powder to the area of pain.
This massage is applied for 5 to 10 minutes & 3 times a day.
This massage also helps to relieve the swellings & spam.

Electrotherapy treatment:

When the pain is severe so the therapist is advised to electrotherapy treatment for reducing to muscle pain.

The electrotherapy treatment includes to many machine for release of swelling, spasms & pain.

When the trigger & tender points present apply to US = ultrasound therapy for release to muscle pain.
This treatment is applied with the help of gel & applies for 5 to 10 minutes on the area of pain.
This therapy helps you release pain & swelling.

Reduce to pain therapist is applied to SWD = short wave diathermy, IFT = Interferential Therapy, TENS = Transcutaneous Electrical Nerve Stimulation on the area of pain.
SWD = Short wave diathermy is hot therapy for release to spams on the area of pain.
IFT = Interferential Therapy & TENS = Transcutaneous Electrical Nerve Stimulation is applied with the help of gel & electrodes on the area of pain.
This therapy is applied for 10 minutes to the area of pain.

Stretching:

When the soreness occurs after a workout therapist is advised to do some stretching release to the soreness fast.
This stretching helps you release the muscle pain & tightness.

Hamstring stretch
Calf stretch
Thigh stretch
Inner thigh stretch
Buttock stretch
Lunging hip flexor stretch
Piriformis stretch
Cat-Cow Stretch
Overhead triceps stretch
Standing bicep stretch

Hamstring stretch:

The patient is Lying on the back & raises the right leg, must be kept straight as soon as possible.
Cusp the hamstring muscle on the right leg with the help of both hands.
Must be Keep the left leg bent with the foot on the floor.
Gently bring the right leg towards the keep the straight as possible.
Hold this stretching position for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Calf stretch:

The patient is in a standing position.
Must be Keep the feet parallel, step forward on the right leg & bent.
Then Lean forwards slightly.
Must be Keep the left leg straight & gently try to lower the left heel to the ground
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Thigh stretch:

The patient is in the supine position.
Lie on the right side.
Grab the top of the left foot & gently pull the heel towards the left buttock, stretching the front of the thigh.
Keep the try to knees touching.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg
This stretching is applied 3 times in 1 session & 3 sessions per day.

Inner thigh stretch:

The patient is Sitting down on the floor & a mat.
Keeping the back straight, bend the legs out to the side.
Put the soles of the feet together.
Then Hold on to the feet or ankle.
Gently lower the knees towards the floor.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Buttock stretch:

Lie on the back & bring the knees up to the chest.
Cross the right leg over the left thigh.
Grasp the back of the left thigh with both hands.
Gently ease the left leg towards to chest.
And hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Lunging hip flexor stretch :

The patient is Kneeling on the left knee.
Must keep the right knee bent, with the right foot flat on the floor in front of you.
Lean forward & stretch the left hip out toward the floor.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Piriformis stretch:

The patient is in a sitting position on the floor with the legs extended out in front of you.
Keeping the right leg flat on the floor, lift the left leg & place the left ankle on the right knee joint.
Then Slightly arch the back & lean forward till a stretch is felt in the buttocks.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Cat-Cow Stretch:

This exercise is Begin with the hands & knees on the floor, with the spine in a neutral or relaxed alignment.
Inhale as they let the belly sink toward the floor & pressing the chest forward.
Lift the head, relax the shoulders & begin to exhale.
Then Round the spine upward, tucking in the tailbone & pressing the pubic bone forward.
After that Relax your head toward the floor & repeat.
Hold this stretching for 30 seconds.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Overhead triceps stretch:

The patient is Stand with the feet hip-width apart & rolls the shoulders back & down to release any tension.
Reach the right arm up to the ceiling, then bend the elbow to bring the right palm down toward the center of the back.
Bring the left hand up to gently pull the right elbow downward.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Standing bicep stretch:

The patient is Standing up straight.
Place the hands behind the back & interlace the hands at the base of the spine.
Straighten out the arms & turn the hands so that the palms are facing down.
Then, raise the arms as high as the patient can till they feel a stretch in the biceps & shoulders.
Hold this stretching for 30 seconds.
Then Repeat with the opposite leg.
This stretching is applied 3 times in 1 session & 3 sessions per day.

Foam roller exercises:

Foam roller exercise helps to you repair the muscles seriously & it is also decreased edema & leads to tissue healing.

Quads
Hip flexors
Calves
Hamstrings
IT band
Upper back
Lats
Shoulders

Quads:

This exercise is Start in a forearm plank position with the roller being put under the quad’s muscle.
Bracing yourself with the upper body & core, begin to slowly roll down the roller till it reaches above the knee joint. Then, roll in the opposite direction till reaching the hip flexors.
Do this exercise for 30 seconds.
During the exercise When you hit a tender spot that holds the position for a few breaths.
Repeat 3 times in 1 session & do the 3 sessions per day.

Hip flexors:

This exercise is Start by lying down in means supine position, facing the floor on the foam roller & once again in a forearm plank position.
Make sure the foam roller is underneath the affected hip flexor & the other leg is bent comfortably to the side.
You are Resting on the forearms, begin to roll slowly up & down & side to side on the foam roller to target the hip flexor & give close attention to trigger points.
Do this exercise for 30 seconds.
Switch & repeat this exercise on the other side hip flexor.

Calves:

You are Start this exercise in a sitting position on the floor with the legs are 8extended & place the foam roller under the calves.
Lift the body so that the weight is resting on the foam roller.
Cross the left leg over the right for extra pressure.
Then Begin to slowly roll the right calf back & forth on the foam roller, navigating the body forward & back with the arms.
This is Complete for 30 seconds.
Switch the legs & focus on the left calf.
Repeat 3 times in 1 session & do the 3 sessions per day.

Hamstrings:

This exercise also starts with the sitting position on the floor with the legs extended.
This time, place the foam roller underneath the hamstrings muscle.
Lift the body so that the weight is resting on the foam roller & begin to slowly roll up or down between the back of the knee joint & glutes.
Focus on tender spots & roll for at least 30 seconds overall.
For the alternative way of this exercise complete the exercise again cross the legs & focus on one hamstring at a time.
Repeat 3 times in 1 session & do the 3 sessions per day.

IT band :

This exercise starts with lying on the right side with the foam roller placed underneath the right IT band & the side of the thigh.
Rest the body-weight on the right forearm.
Then do the right leg straight & the left leg must be bent at the knee joint with the foot placed comfortably in front of the right leg.
Bracing yourself with the upper body & left leg, start to slowly roll along with the foam roller on the right IT band between the knee joint & glute muscle & stopping at tender spots.
Do this exercise for 30 seconds, then switch to roll the left IT band.
Repeat 3 times in 1 session & do the 3 sessions per day.

Upper back:

This exercise starts with the supine position on the back with the foam roller placed under the upper back.
The knee joint must be bent with the feet flat on the floor & the arms can either be down by the sides & or crossed in front of the chest.
Brace the core muscle & lift the body into a shallow bridge position.
Then Slowly start to roll up & down between the lower neck or mid-back.
Do this exercise for 30 seconds
Repeat 3 times in 1 session & do the 3 sessions per day.

Lats:

This exercise is start in a lying position on the back at a 45-degree angle with the foam roller placed on the right lat.
Must be Keep the right leg straight & bend the left leg into a comfortable position.
Slowly start to roll from the right armpit down to the mid-back area & focusing on the tender areas.
Repeat this exercise for 30 seconds.
Switch to roll out the left lat.

Shoulders:

The patient is lying on the side with the foam roller placed under the right shoulder.
The lower body is resting on the ground comfortably with the left arm out in front to guide movement.
Then Roll slowly up & down over the deltoid muscle.
Rotate the trunk slightly so that hits part of the upper back as well if needed.
Repeat this exercise for 30 seconds.
Switch the sides & repeat this exercise on the left shoulder.

Exercise :

When the soreness occurs after a workout therapist is advised to do some easy exercise release to muscle pain.
This exercise depends on the area of pain.

Neck pain:

When the soreness occurs in the neck follow the exercise :
Head tilts = forward & back:
Head Tilt = side to side:
Head turns:

Head tilts = forward & back:
The patient is in a sitting & standing position.
Gently blow the head & try to touch the chin to the chest.
Then return to starting position.
Perform 10 times in 1 session & 3 sessions per day.

Head Tilt = side to side:
The patient is in a sitting & standing position.
Then Tilt the head to the side & try to bring the ear toward the shoulder joint.
Always take care to Do not to raise the shoulder joint to the ear.
Then return to starting position.
Perform 10 times in 1 session & 3 sessions per day.

Head turns:
The patient is in a sitting & standing position.
Then turn the head to look over the shoulder joint.
After that Tilt, the chin down & try to touch the shoulder joint.
Always take care to Do not to raise the shoulder joint to the ear.
Then return to starting position.
Perform 10 times in 1 session & 3 sessions per day.

Shoulder pain;

When the soreness occurs in the shoulder joint follow the exercise :
Shoulder blade squeeze
Arm circles
Pendulum exercise:
Wand exercise:

Shoulder blade squeeze:
Patient is in Standing position straight.
Pull the shoulder blades down & back to bring the elbows back & inward.
Hold the position for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Arm circles:
The patient is standing with the feet shoulder-width apart & the arms at the sides.
Must be Keep the arms straight & move them around in big circles going forward.
Do the 15 repetitions clockwise then repeat this exercise anti-clockwise.

Pendulum exercise:
The patient is in a standing position beside a table with the hand of the unaffected shoulder on the table & feet are slightly wider than shoulder-width apart.
Then Bend the hip joint approximately to 75 to 90 degrees & let the affected arm hang down toward the floor.
Shift the weight from side to side, letting the arms swing freely from side to side.
Shift the weight forward & backward, letting the arms swing freely front to back.
Once they feel comfortable with these movements, move the body so that the arm swings in a circle.
Must be Keep the circle small, less than 8 inches.
Continue for 30 seconds.
Every day, increase the time to 3 to 5 minutes.
Repeat this exercise 10 times per day.

Wand exercise:
This exercise is helpful to you for increasing ROM exercise.
The patient is holding the wand with the help of both hands.
Then perform the shoulder & elbow joint movement.
Shoulder flexion,abduction,adduction,external & internal rotation & elbow flexion,extension movement perform with the wand.

Elbow pain:

When the soreness occurs in the elbow joint follow the exercise :
Elbow bends:

Elbow bends:
The patient is in a sitting & standing position.
Then bend the elbow joint With the palm facing forward.
Try to touch the shoulder joint with your fingertips.
Then return to starting position.
Perform 10 times in 1 session & 3 sessions per day.

Arm & wrist pain:

When the soreness occurs in Arm & wrist follow the exercise :
Wrist bends
Wrist rotation
Palm up, palm down

Wrist bends:
The patient is in a Sitting position.
Then Bend the hand back toward the wrist joint so that the fingers are pointing toward the ceiling.
Bend the hand down so that the fingers are pointing toward the floor.
Perform 10 times in 1 session & 3 sessions per day.

Wrist rotation:
The patient is in a Sitting position.
Move the hand from side to side.
Roll the hand in circles clockwise.
Roll the hand in circles the anti-clockwise.
Perform 10 times in 1 session & 3 sessions per day.

Palm up, palm down:
The patient is in a Sitting position.
Do the hand Face the palm down.
Turn the palm so that it faces up toward the ceiling.
Turn the palm so it is facing down.
Perform 10 times in 1 session & 3 sessions per day.

Hand & finger pain:

When the soreness occurs in Hand & finger follow the exercise :
Finger bends:
Finger spreads:
Finger-to-thumb touches:
Thumb-to-palm stretches:

Finger bends:
The patient is in a Sitting & standing position.
Then Make a tight fist.
Open & relax the hand.
Perform 10 times in 1 session & 3 sessions per day.

Finger spreads:
The patient is in a Sitting & standing position.
Open the hand &stretch the fingers.
Then Bring the fingers together again.
Perform 10 times in 1 session & 3 sessions per day.

Finger-to-thumb touches:
The patient is in a Sitting & standing position.
One time, touch each fingertip to the pad of the thumb.
Perform 10 times in 1 session & 3 sessions per day.

Thumb-to-palm stretches:
The patient is in a Sitting & standing position.
Move the thumb & rest it across the palm.
Move the palm out to the side again.
Perform 10 times in 1 session & 3 sessions per day.

Back pain:

When the soreness occurs in the backside do the exercise :
Kegel
Superman
Bridge
Knee to chest exercise
Posture check

Kegel:
This exercise does by stopping the flow of the urine in midstream.
This exercise starts with tightening the muscles for 10 seconds, then relaxing the muscle for 5 seconds.
This exercise is done 10 times in 1 session & 3 sessions per day.

Superman:
The patient is lying on the stomach on a flat surface & raises both the arms & legs at the same time, like flying.
Hold this exercise for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Bridge:
The patient is Lying on the back either on the floor & on a bed & arms are put at the sides, knee joint bent & feet are flat.
Tighten the tummy & butt muscles, then lift the pelvis so that body is in a straight line from the shoulder joint to the knee joint.
Hold this exercise for 15 seconds, then slowly return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Knee to chest exercise:
Patient is to Lie on the back on the floor, then lift the one leg & bring the knee joint toward the chest.
Hold this exercise for 10 seconds, with the abdominals muscle tight & spine pressed to the floor.
Then Release & repeat on the other side.
This exercise is done 10 times in 1 session & 3 sessions per day.

Posture check:
The patient is Stand with the back, buttocks & heels against the wall.
When the patient can’t get into this position & only do it with the chin lifted, that patient needs to practice perfecting the posture.
Place a couple of towels behind the head, then press the head & back against the wall.
Then Imagine a patient is trying to bring the belly button toward the spine.
Hold this posture for a minute & repeat this exercise 4 to 6 times each day.

Hip pain:

When the soreness occurs in the hip joint follow the exercise :
Clam-shell
Hip extension
Standing hip abduction

Clam-shell:
The patient is Lying on the side & legs are stacked or the knee joint is bent at a 45-degree angle.
Must be Keep the heels touching, raise the upper knee as high as the patient can like an opening clamshell) without shifting the hips.
Hold the position for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Hip extension:
Lie on the stomach with a pillow under the hip joint.
Then extend the one leg out of the pillow.
Hold the position for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Standing hip abduction:
Patient is in standing position, tighten the abdominal muscles & slowly move one of the legs out to the side.
Must maintain the balance with the opposite leg.
Hold the position for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Knee pain:

When the soreness occurs in the knee joint follow the exercise :
Straight leg raises
Half-squat
Knee extension

Straight leg raises:
Patient is Lying on the floor & elbow joint directly under the shoulders.
Do the one leg is straight while the other leg is bent so that the foot is flat on the floor.
Then Tighten the thigh muscle of the straight leg & raise the leg 6 to 10 inches off of the floor.
Then Hold this position for 10 seconds, then return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Half-squat:
The patient is Stand with the feet that are shoulder distance apart & hands are in front of the body.
Then Lower the hip joint about 10 inches, as when the sitting down in a chair, with the weight in the heels.
Hold this position for 10 seconds, then stand back up.
This exercise is done 10 times in 1 session & 3 sessions per day.

Knee extension:
Patient is in a sitting position at the edge of a chair.
In the chair chest high, abdominals engaged so that your belly button in toward your spine.
Then Slowly straighten one knee joint & raising that leg as high as possible & toes are pointed upward.
Hold this position for seconds, then slowly return to the starting position.
This exercise is done 10 times in 1 session & 3 sessions per day.

Ankle and foot pain:

When the soreness occurs in the Ankle and foot follow the exercise :
Ankle bends
Ankle rotation
Toe bends
Toe spreads

Ankle bends:
The patient is sitting in a chair with both feet flat on the floor.
Keep the toes on the floor & raise the heel.
Then Lower the heel.
Must keep the heel on the floor & raise the toes.
Perform 10 times in 1 session & 3 sessions per day.

Ankle rotation:
The patient is sitting in a chair with both feet flat on the floor.
Then Raise the foot slightly off the floor.
Roll the ankle joint clockwise.
After that roll the ankle joint in circles but the anti-clockwise.
Perform 10 times in 1 session & 3 sessions per day.

Toe bends:
The patient is sitting position in a chair with both feet flat on the floor.
Curl the toes down toward the sole (bottom) of the foot.
Then Straighten the toes.
Curl the toes up toward the ceiling.
Then straighten the toes again.
Perform 10 times in 1 session & 3 sessions per day.

Toe spreads:
The patient is sitting in a chair with both feet flat on the floor.
Spread the toes apart.
Bring them together again.
Perform 10 times in 1 session & 3 sessions per day.

Yoga:

Standing Forward Fold (Uttanasana)
Downward Dog (Adho Mukha Svanasana) to Lunge (Anjaneyasana)
Head to Knee Pose (Parsvottanasana Variation)
Seated Forward Fold (Pascimottanasana)
Single-Leg Hamstring Stretch (Janu Sirsasana)
Seated Twist (Ardha Matsyendrasana)
Groin Stretch
Ankle to Knee (Supta Agnistambhasana)

Standing Forward Fold (Uttanasana):

The patient is Stand with the feet about hip-width apart.
Must be Keep the gaze forward as the bend from the waist & lightly touch the fingertips to the ground.
Then gently drop the head between the legs, and let it hang as they bring the hands around the outsides of the calves.
Place the palms on the backs of the ankles.

Downward Dog (Adho Mukha Svanasana) to Lunge (Anjaneyasana):

The patient is Stand with the feet about hip-width apart.
Then Bend at the waist & walk the hands forward.
Must keep the butt high in the air & shoulders away from the ears.
Lift the right leg toward the ceiling till it forms a straight line with the torso.
Then, bring the right leg into the chest and shift the body forward till the shoulders are stacked over the wrists.
Must be Keep the right knee joint behind the right toes.
Then gently drop the left knee joint to the ground.
Square the hip joint to maximize the stretch.
Hold for some time, then repeat this yoga on the opposite side.

Head to Knee Pose (Parsvottanasana Variation):

The patient is starting in a low lunge with the right knee joint in front & fingertips on the ground beneath the shoulder joint.
The right knee joint should be stacked over the right ankle joint & right thigh is parallel to the ground.
Without lifting the hands, push up through the right heel to straighten the right leg.
Let the head hang & come to rest on the right knee joint.
Then Square the hips & bring both palms to the ground.
Hold for some time, then repeat this yoga on the opposite side.

Seated Forward Fold (Pascimottanasana):

The patient is Sitting on the floor with the legs outstretched in front of the body & feet flexed & both arms are straight up overhead. then Bend forward from the waist & bring the forearms to the outside of the legs as they let the head hang down.

Single-Leg Hamstring Stretch (Janu Sirsasana):

The patient is Sitting on the floor with the legs outstretched in front of the feet flexed & hands in the lap.
Bend the left knee joint & release it out to the left side as they bring to left heel into the upper thigh.
Bend forward from the waist & bring the forearms to the outside of the extended leg as they let the head hang down.
Hold for some time, then repeat this yoga on the opposite side.

Seated Twist (Ardha Matsyendrasana):

The patient is Sitting on the floor with the legs outstretched in front of the feet flexed & hands in the lap.
Bend the left knee joint & release the joint out to the left side as they bring the left heel into the upper thigh.
Bend the right knee joint, lift the foot off the ground & place it on the floor outside the left thigh.
Place the right hand on the floor behind for support.
Reach the left elbow up over the right knee & press it against the knee as you twist to the right.
Open the shoulders joint & reach the left fingertips up toward the ceiling.
Hold for some time, then repeat this yoga on the opposite side.

Groin Stretch:

The patient is Sitting on the floor with the knees bent & souls of the feet touching so that the knees fall out to the sides.
Then Slowly bend forward from the waist & let the head drop toward the floor as they walk the hands straight out in front of the body.
Hold for some time, then repeat this yoga on the opposite side.

Ankle to Knee (Supta Agnistambhasana):

The patient is Lying on the floor on the back with the knees bent & the soles of the feet on the ground.
Lift the right foot off the ground & turn the knee out to the right and place the outside of the right ankle on top of the left thigh.
Must be Keep the lower back on the floor, take both hands behind the left thigh.
Pull the left thigh in toward the chest and press into the right thigh with the right forearm.
Hold for some time, then repeat this yoga on the opposite side.

DOMS = delayed onset muscle soreness:

Some points which are helpful to you prevent the form of soreness :