Do these moves when it hurts to move. As long as you’re not injured, that is. How can you tell the difference? Try this little test: “If you can take one finger and put it on one spot where you’re feeling pain, usually that’s an injury or something you need to rest or get checked out,” says physical therapist and trainer Scott Weiss, DPT, CSCS, founder of Bodhizone Physical Therapy and Wellness in New York City. “People will usually use the whole hand to indicate general soreness, which is also often bilateral, or on both sides of the body.”
If you haven’t had a tough workout lately on which to blame your soreness, not working out (or not working out the right muscles) may actually be the cause. “If you’re sitting all day, certain muscles come to rest at not their optimal length,” Weiss says. Overtime, they become weak and you can develop pain in the muscles that compensate—typically in your neck, lower back, and/or knees. Luckily, this kind of pain is entirely reversible, if you do these quick exercise routines a couple times a week. You’ll likely feel better in just two to four weeks, says Weiss.