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On smaller in between workout activies and the interpretation of resting phases

I have a three days a week workout plan (weight lifting Mo,We,Fr, basically an arms/torso, shoulder, back split respecively, for an hour or more) and I do cardio in between (depending on the time of ...
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How to recover from Side Strain?

I'm a fast bowler in Cricket and when I played my last match, I pulled my external or internal oblique muscles. I was not able to roll on bed for first 2 days. But it's okay now after a week but still ...