🏸 Ever had this happen? You feel great playing badminton — but the next day your shoulders ache, wrists are sore, ankles feel stiff, and even walking feels like you're 70? 😭

This isn’t just "overexertion."
It’s often due to muscle tension, poor blood circulation, and lactic acid buildup. If left untreated, it may affect your quality of life — or worse, lead to chronic fascia inflammation or joint degeneration.

💡 [Recommended by Anxin TCM] 5 Stretching Exercises to Relieve Post-Workout Muscle Soreness:
These movements are especially helpful after badminton, basketball, or gym workouts — great for relaxing tight shoulders, wrists, knees, and legs. They speed up recovery and reduce next-day soreness.

1️⃣ Wrist Stretch

How: Extend one arm, use the other hand to gently bend the wrist downward (palm facing in)
Target Area: Wrist joints, forearm muscles
Best For: Racquet sports or tool users

2️⃣ Arm Circles

How: Extend both arms and rotate forward/backward for 20 seconds each
Target Area: Shoulders, deltoids, upper arms
Helps With: Stiff shoulders and upper body fatigue

3️⃣ Triceps/Upper Back Stretch

How: Bend one elbow beside your ear and reach down your back, use the other hand to assist stretch
Target Area: Shoulder blades, upper back
Great For: Shoulder/neck tension after badminton

4️⃣ Standing Forward Bend

How: Keep legs straight and bend forward, reaching for the floor
Target Area: Hamstrings, lower back
Benefits: Relieves leg tension and lower back soreness

5️⃣ Lunge Stretch

How: One leg bent forward, the other stretched back; hands on knee for support
Target Area: Front thighs, hips, knees
Ideal For: Stiff knees or post-running/jumping recovery

🧑‍⚕️ TCM Tip: Why Stretching After Exercise Matters
From a Traditional Chinese Medicine perspective, the body is in a state of active Qi and blood circulation after exercise. If muscles are not properly stretched, lactic acid and stagnation can remain in the tendons and bones, leading to soreness, stiffness, or recurrence of old injuries.

✅ Proper stretching helps:

• Boost Qi and blood flow

• Accelerate lactic acid metabolism

• Prevent fascia adhesions and chronic strain

📌 If you experience any of the following, seek early care:
✔ Persistent shoulder pain after badminton
✔ Limited wrist or ankle mobility
✔ Slow recovery and recurring injuries
✔ Tight fascia, knee pain, or joint stiffness

🏥 Anxin TCM offers professional sports injury care
Our therapies include:

• Acupuncture for pain relief

• Cupping & gua sha to release fascia tension

• Electrotherapy + manual therapy to restore muscle elasticity

• Herbal medicine for internal balance and faster recovery

📞 Book an appointment: https://wa.me/60182865608
📍 Clinic Location: Kota Syahbandar, Melaka (Right opposite Restaurant New Lagoon)
🌐 Visit our website: www.anxintcm.com