How to stretch after running

Stretching exercises after running are very effective. If the people doing the exercises are minors, stretching exercises can effectively help them grow taller. Do more leg stretching exercises to prevent leg muscle cramps. When exercising, it is mostly the leg muscles that are moved, so stretching the legs more often can also help relax the muscles. If the muscles are too stiff, it will affect the development of the muscles.

1. Leg stretch

The first step is the back stretch of the left and right legs. You can lean your hands against the wall or not, bend one of your legs, and press the other leg down hard. The standard movement is not to let your feet leave the ground. If you really can't do it, you can tiptoe. Feel the pull down the entire back of your leg.

One set for 20 seconds, left and right.

2-leg front stretch

The second step is to stretch the left and right legs in front of the legs. You can hold on to the wall or a chair. Stay upright, grab the ankle in the same direction with your hand, and keep the other leg straight. Feel the pull in front of your legs.

One set for 20 seconds, left and right.

3. Abdominal stretch

The third step is to stretch your abdomen. For your abdomen, you can choose to stand upright and tilt your head back, or you can choose to lie on the ground with your arms upright. Both can stretch your abdomen. Be sure to stick to it!

40 seconds per set.

4 Hip stretch

The fourth step is stretching the buttocks, which is also divided into left and right sides. The main method used is to squat with left and right legs to complete this stretching movement. Maintain a stable position, use a wall or chair to help, then place your ankle on the thigh of the other leg, squat and hold for 20 seconds, then switch legs.

One set for 20 seconds, left and right.

5. Back stretch

The fifth step is back stretching. In fact, it is often forgotten during stretching exercises, but back stretching can exercise your left and right shoulders, so don’t ignore it. Put your hands on the wall, keep your legs as wide as your shoulders, keep your hands horizontal, and sink your shoulders down with force.

40 seconds per set, hold on!

6. Waist stretch

The sixth step is to stretch the waist, which mainly involves keeping the left and right hands level, feeling the pull on the waist and the stretch on the back. As you lean to the left, try to get your right hand over your ear and toward the wall, and vice versa.

One set for 20 seconds, left and right.

7. Arm stretch

The seventh step is arm stretching, which is mainly to relieve the swinging of the hands while running. Grab the elbow of the other hand with one hand, and reach back with the other hand, and vice versa.

One set for 20 seconds, left and right.

8 Calf stretch

The last step is the calf stretch, which is my favorite stretching exercise!

Put your toes on the wall or the leg of a chair, then keep upright, press down hard, stretch your calves, and feel the muscles behind your calves stretching. After 20 seconds, you will feel very relaxed.

One set for 20 seconds, left and right.

When doing the last few stretches, keep your breathing steady and relax yourself.

Precautions

Warming up before running and stretching after running are really important!