How to stretch your muscles after exercise

When we do some strenuous exercise, our muscles will be in a tense state. If we do not stretch our muscles, we will feel particularly painful after exercise. Therefore, stretching muscles after exercise is necessary, but many people ignore this step. Today we will learn how to stretch muscles better after exercise.

1. Sitting ligament stretching: bring the chest close to the knees, and do not bend the knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

2. Ligament stretching in lying position: slowly pull up and straighten your left leg without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Stop stretching, take two deep breaths, and slowly return to the starting position.

3. There is another simple movement that I like the most: stand up straight, open your feet as wide as shoulders, open your toes outwards towards your legs, do not bend your feet, bend your body downward, and use your hands to touch your toes, sides of your feet, and back of your feet. Feel the stretch on the inside, outside, and back of your legs.

4. Spread your legs and feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways with your upper body.

6. Cross-legged forward bend: sit cross-legged with your knees bent, soles of your feet facing each other; hold your feet with your hands; bend your upper body forward.

There are many other stretching postures, and I cannot introduce them all here. You can buy the magazine "Fitness and Beauty", which contains a lot of fitness knowledge and stretching exercises are often mentioned.

Relax 15-30 minutes after the actual exercise. Repeat the stretching movements in the warm-up and do more body massage, especially on your calves. Taking leg massage as an example, massage from the ankle to the thigh, make a circle with your hands, circle the calf and lift the calf muscles upward; press hard at the knee pit 7 times; press from the knee to the thigh on the midline of the front thigh; press slightly at the groin with the outside of your palm. The massage time should be more than 15 minutes for more thorough relaxation.

In the article, we have learned how to stretch muscles better after exercise. In fact, the intensity of muscle stretching exercises is relatively weak. The most annoying thing is to open your feet to the same width as your shoulders, and then touch your toes with your hands, so that you can achieve the effect of stretching your muscles.