Understanding Muscle Soreness, Posture Exercises, and Their Benefits

​Muscle soreness is a common sensation that many of us experience, especially after engaging in physical activities or trying to improve our posture through exercises. While this discomfort can be frustrating, it's often a sign that our bodies are adapting and getting stronger. In this blog post, we'll explore what makes muscles sore, why this sensation can shift when doing posture exercises, and how long it typically takes to see the benefits of these exercises.

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Why Do Muscles Get Sore?
Muscle soreness, also known as delayed onset muscle soreness (DOMS), is the pain and stiffness that occurs 12-24 hours after intense or unaccustomed exercise. Several factors contribute to muscle soreness:

1. Microscopic Damage: When you engage in strenuous physical activities, you subject your muscle fibers to microscopic damage. This occurs as a result of the muscle fibers lengthening (eccentric contraction) or contracting forcefully (concentric contraction).
2. Inflammation: The body responds to this damage by initiating an inflammatory process. This inflammation causes pain and swelling in the affected muscles.
3. Lactic Acid Buildup: Contrary to popular belief, lactic acid buildup is not the primary cause of muscle soreness. However, it can contribute to a temporary burning sensation during exercise.
4. Chemical Changes: As you exercise, chemical changes occur within the muscles, leading to irritation of nerve endings and an increased sensation of soreness.

Shifting Muscle Soreness During Posture Exercises
When you engage in posture exercises, the nature of muscle soreness can shift for a few reasons:

1. Different Muscle Groups: Posture exercises often target muscles that may not be accustomed to sustained contraction and engagement. As a result, you may feel soreness in muscles you haven't previously noticed during regular activities.
2. Alignment Changes: Correcting your posture can involve subtle shifts in the alignment of your spine, shoulders, and hips. These adjustments can put new stress on muscles, leading to soreness as they adapt to the new positions.
3. Muscle Imbalances: Poor posture often results from muscle imbalances, with some muscles being overused and others being underused. As you work on improving your posture, you may initially experience soreness as these imbalances are addressed.

How Long Does It Take to See Benefits?
The time it takes to see benefits from posture exercises can vary from person to person, depending on several factors:

1. Consistency: Consistency is key when it comes to posture exercises. The more regularly you perform these exercises, the quicker you're likely to see results.
2. Severity of Posture Issues: The severity of your posture issues will impact how long it takes to see improvements. Minor posture problems may see results within a few weeks, while more significant issues may take several months of consistent effort.
3. Individual Factors: Each person's body is different, and factors like age, genetics, and overall health can influence how quickly you experience improvements in posture.
4. Technique: Proper form and technique are crucial when performing posture exercises. Working with a postural therapist or fitness professional can help ensure you're doing the exercises correctly, which can speed up the process.

In conclusion, muscle soreness is a natural part of the process when working on posture exercises. It signifies that your body is adapting and making positive changes. The time it takes to see benefits can vary, but with patience, consistency, and proper guidance, you can achieve improved posture and overall musculoskeletal health. Remember that if you experience persistent or severe pain, it's essential to consult with a healthcare professional to rule out any underlying issues.

Candace Grant, 
Massage and Postural Therapist
www.candacegrantrmt.com