What stretching should you do after jogging?

Now more and more people are joining the ranks of jogging. Jogging undoubtedly gives us a chance to slow down in this fast-paced society. Jogging can not only help us lose weight, but also make us feel happy. However, many people report that their muscles hurt the next day after jogging, and some girls who want to lose weight say that after jogging for a period of time, their leg muscles become tighter and their legs become thicker. Stretching after jogging can effectively avoid these problems. Next, let’s take a look at some stretching exercises after jogging.

Stretching after a run can improve flexibility and possibly prevent injuries. Calf stretch. The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running. Spread your arms apart and press them against the wall. Spread your legs, one in front and one behind. Bend the front leg and straighten the back leg, with both feet stretched straight forward. Place your heels on the ground and feel the calf muscles stretching. Hold for 15-30 seconds, then switch legs to stretch the ligaments. The hamstrings, or leg tendons, 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 hamstrings is also very important. Cross your legs and keep your feet close together. Bend at the waist with your knees straight. Try touching your feet with your hands or leaning towards your legs. Hold for 15-30 seconds and switch legs. Hip flexor stretch. 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. Spread your legs, one in front and one behind. Point your feet forward, keep your body upright, press your thighs with your hands, and move your hips forward until you feel a stretch in the front of your hips and above your back thigh. Hold for 15-30 seconds, then switch legs and stretch the inside of your thighs and groin. This is also called the "butterfly stretch." Sit down, bend your knees, and place the soles of your feet facing each other in front of your body. Bring your feet as close to your groin as possible, keeping them as close to the ground as possible. Hold for 15-30 seconds. If you can do this easily, try to lean forward as far as possible (be careful not to overdo it) and hold for 15-30 seconds.

Jogging does have many benefits, but stretching after jogging is actually more important than jogging. At the same time, when doing the above stretching movements, you must fully consider your physical fitness and do not force it, as it can easily cause ligament strain or muscle tear.