Cold helps me more than heat for muscle soreness.
stretch slowly and thoroughly throughout the day
Here is the one my wife bought me. She paid 100 ca for it years ago, even at 150 ca it is well worth the money (though I'm sure you could fine better or cheaper if you look around the net).
Enjoy it!! I love being sore. If your vagina is bleeding that bad take an aleve
move that blood and damaged cells aroundI did the Hot Cold trick in the shower. Followed by a rub down from the Wifey (no happy ending).
And funny enough just working out again doing upper body helped the most.
I personally find that swearing and moaning helps a lot.