How to stretch your calf muscles effectively

After running, you must remember to keep doing calf stretching exercises, because this is to better avoid long calf muscles. After all, for female friends, muscular calves are not good-looking. The following is the correct way to stretch the calf muscles.

1. Thigh front stretch

The stretcher holds a fixed object with one hand to keep the body balanced, and holds the instep of the same side with the other hand, and slowly and forcefully stretches it towards the buttocks. Hold for 15 seconds, and then switch to the other side.

2. Calf stretch

The person stretching holds onto a fixed object with both hands to keep the body leaning forward, stands with feet forward and backward, keeps the front knee bent and the back foot straight. Then slowly move your center forward, keeping your back foot straight and stretching your calf muscles, and then switch to the other side.

3. Groin stretch

The stretcher keeps one leg kneeling on the ground in a lunge position, stands upright, places both hands on the bent knees, then keeps the knee of the kneeling leg still, moves the body's center of gravity forward and stretches the groin, then switches to the other side and stretches.

4. Stretch the back of the thigh

The person stretching lies on his back on the ground or yoga mat, keeps one knee bent, lifts and straightens the other leg, grabs the calf with both hands, and slowly pulls to one side of the body with both hands to stretch the muscles on the back of the thigh, and then switches to the other side.

5. Thigh adductor stretch

The stretcher sits on a mat, keeps the feet bent and open until the soles of the feet are facing each other, places the hands on the insteps or knees, and slowly presses down to stretch the thigh adductor muscles.

6. Abductor stretch

The stretcher sits on a mat, keeps one leg straight and the other leg bent, then slowly turns the body to one side until both hands are placed on one side of the body, and holds for 15 seconds to stretch the leg abductor muscles, then switches to the other side.

7. Hip muscle stretch

The stretcher lies on his back on a mat or on the ground, keeps one leg straight and the other leg bent, holds the bent leg below the knee with both hands, and then slowly presses toward the side of the body to stretch the buttocks muscles. During the stretching process, you are required to straighten your legs without leaving the ground or yoga mat. Hold for 15 seconds and then switch to the other side.