If it hurts, I’ve been doing something wrong. The cure is usually working something in the opposite direction or in other words working the opposing muscles.
Here is a simple exercise for those of us who have slept on our necks wrong. have a chin down while driving or at the computer for too long causing us neck pain.
http://www.livestrong.com/video/1007095-exercises-stretches-neck-pain-therapy-desk/
Likewise with back pain. If your back is sore it’s probably because the front of you is weak. If the lower back is sore, then strengthen the lower abdominal muscles below the belly button. Strengthen your mid abdominal and upper abdominal muscles if the middle of your back hurts. If your upper back hurts, use a cable weight and pull towards the spot where it hurts from the front.
If your hamstring hurts, then it’s probably weaker than the quadriceps. If the scapula or shoulder blade hurts it’s because you’re too far forward driving, at the computer and perhaps too deep with that swim stroke.
Weight lifting sessions on the easy day are great opportunities to balance opposing muscle groups while recovering from hard aerobic sessions. Make your goal recovery and learning while weight lifting so you can heal and set yourself up for success by reducing or eliminating pain. No pain means that your going to perform even better.
There’s no gain when there’s too much pain.
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