How to relax your muscles after running?

Many people have the habit of running in the morning or evening. Running can enhance one's physical fitness and relax one's body and mind. Most people go home directly to take a shower and go to bed after running. In fact, this is unscientific. Generally, people relax after running and do some appropriate stretching exercises, which can not only lose weight but also strengthen the body. So how do you relax your muscles after running?

1. Calf stretch

How to do it: Spread your arms apart and press them against the wall. Spread your legs, one in front and the other behind; bend the front leg, straighten the back leg, and stretch both feet forward; place the back heel on the ground; feel the calf muscles stretching, hold for 15-30 seconds; switch legs.

2. Ligament stretching The hamstring muscles, also known as the hamstring muscles, are located at the back of the thigh, extending from the pelvis to the calf. They are very easy to be injured, so stretching the posterior leg muscles is also very important.

How to do it: Cross your legs with your feet close together; bend over and straighten your knees; try to touch your feet with your hands or press your body against your legs; hold for 15-30 seconds; switch legs.

3. Hip flexor stretching During running, part of the power to lift the legs comes from the strength of the hip flexors, so this part of the muscles also needs to be well stretched after running.

Method: Spread your legs, one in front and one behind; point your feet forward and keep your body upright; press your thighs with your hands while moving your hips forward until you feel a stretch in the front of your hips and the top of your back thigh; hold for 15-30 seconds; switch legs.

4. Quadriceps (front thigh muscles)

How to do it: Stand upright, lift your left foot and place it behind you, grab your left foot with your left hand; keep your knees as close together as possible; use your left hand to slowly pull your left foot toward your hips until you feel a stretch in your quadriceps; hold for 15-30 seconds; switch legs.

5. Stretching the inner thighs and groin is also known as the "butterfly stretch".

How to do it: Sit down with your knees bent and the soles of your feet facing each other in front of your body; bring your feet as close to your groin as possible and keep them as close to the ground as possible. Hold for 15-30 seconds. If you can do this easily, try leaning forward as far as you can (be careful not to overdo it) and hold this position for 15-30 seconds.

6. Triceps (outer upper arm muscles) When running, the upper body is also moving, so it is also necessary to stretch the arms.

Method: Stretch your left arm to the right side of your body; use your right hand to press your left elbow to bring it as close to your right shoulder as possible; hold for 15-30 seconds; switch arms.

It should be noted that: please choose the appropriate intensity according to your own physical condition. Do not try to force yourself to complete the movement when your muscles resist, and especially do not insist when you feel pain. Just do it to the maximum level that you think is comfortable. Also, don't fight yourself during the stretch, and don't increase the strength or range of motion too quickly. The purpose of stretching is actually to relax and soothe the body's muscles after exercise, and it is not another fitness training process. Persisting in stretching exercises can improve the body's flexibility and expand the range of motion of the joints.