What to do for extremely sore muscles?

[mukhalani]

I usually do running and cardio, along with exercising my calves, core and thighs mostly due to the sport I play, however I barely ever exercise my upper body. Yesterday however, I joined a local gym and began exercising my upper body according to the coach's instructions https://showbox.bio/ https://tutuapp.uno/ .

My body is so sore right now, almost everywhere, my shoulders, back, chest, forearms, upper arms. The whole thing is swollen for a day now. Please give me suggestions on how to relieve it, I am going absolutely mad. I used tiger balm on my chest in the morning, but had little to no relief. Please advice something and I will be thankful forever. Thank you.