How to stretch after jogging?

How to stretch after jogging is a content that our athletes need to pay special attention to. Some of our athletes may practice long-distance and short-distance running every day. Knowing how to stretch after jogging can avoid unnecessary injuries after exercise. It can also effectively improve our own speed and strength. I believe everyone must want to know about it. Let us learn about how to stretch after jogging.

1. Sufficient stretching after running can relax muscles, help them excrete lactic acid for recovery, and improve flexibility:

Ankle: Find a clean place, kneel on the ground (like the Japanese sitting position), lean your upper body back, and feel the muscles of your ankle tighten, then you have stretched.

Calf: Stand by a wall or steps, put your toes on the wall or steps, lean forward, and apply force to your calves

Front of thigh (quadriceps femoris): Find a place like a guardrail, turn your back to it, put your feet on it, lean back, and you will feel the muscles in the front of your thigh tighten.

Search the back of the thigh: Keep your lower limbs still, bend your upper body downward, and try to touch the ground with your hands. If you feel relaxed, try to keep your abdomen close to your thighs.

Inner thigh: stretch sideways in the shape of a "one", go slowly when going down, and hold for about 10 seconds when you reach the limit

2. Ligament stretching in lying position: slowly pull up and straighten your left leg without bending your knee. Tighten your hip 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.

How to stretch after jogging is something that each of us needs to pay great attention to. It is beneficial to us and has no harm. Many people get sprained after running because they do not pay attention to these situations, which will cause great pain to our body, so we must try our best to avoid this situation.