Benefits of stretching after exercise

We all advocate exercise, but it is actually a science. It is not just about running and then everything will be fine. Stretching before exercise and stretching after exercise are actually very important. Today we will teach you how to stretch after exercise, also called static stretching. It helps to stretch the body, relieve discomfort and injuries after exercise, and also promote good fitness effects of exercise.

1. Calf

If you want to fight carrot legs, you must not miss this move! Stand with one foot forward in a lunge. Note that the front knee should not exceed the toes, the center of gravity should be on the front foot, and the heel of the back foot should be flat and not suspended in the air.

2. Front of thigh

Use your hand to hold the calf of one leg, and assume the "Golden Rooster Stands on One Leg" posture. This movement can stretch the muscles on the front of the thigh. Be careful to leave as little space as possible between the thighs. Your hand should be holding the calf rather than the ankle. The other hand can hold the wall to maintain balance.

3. Back of the legs

Open your feet, bend your right foot slightly and straighten your left foot. Place your hands lightly on your legs and stretch the back and inside of your legs. Hold for 10 seconds before switching feet.

4. Inner thigh

Place the soles of your feet together and press your body downward. You can clearly feel the inner thighs, which are not usually used, being stretched.

5. Hips

Bend one foot and place it flat on the ground (or you can stretch it forward), bend the other foot at the knee and touch the sole of the foot to the ground, cross your feet and turn your body backwards toward the standing foot. Try to keep your hips touching the floor, not hanging in the air.

Essential knowledge of static stretching

1. Is it better to stretch longer?

Stretching does not necessarily mean better the longer you do it. It is recommended that you do one movement for 10 seconds. If there are particularly sore parts, you can extend the time slightly or do more sets.

2. Why do some movements seem uncomfortable?

Pay attention to whether the movements are correct. When stretching, you should relax your body and mind and proceed at a slow pace. Don't force yourself too much. Just feel that the muscles are stretched. There should be no pain, and be careful not to hold your breath.

3. Can’t I stretch normally?

If you are not stretching after exercise or warming up, it is best to jog or walk briskly on the spot for a short distance to warm up your body a little before stretching. This will be more effective and can also avoid injuries caused by sudden movements.

4. What is the best time to stretch?

A more complete method is "warm-up (simple aerobic exercise for about 10 minutes) → dynamic warm-up → strength training/aerobic exercise → static stretching". After exercise is the best time to stretch.

Okay, after reading the above sharing, you will know how to stretch after exercising. Don’t think that you will be fine after running like before. You cannot stop, sit down or lie down immediately after exercising. Therefore, static stretching can play a good role in regulation. It’s that simple, try it.