How to stretch your calves after running

You need to warm up before exercising and stretch after exercising so that your body will not have any problems after exercising. How to stretch your calves after running? Running can make people's leg muscles more and more developed. After exercise, you need to do some stretching exercises to relax your leg muscles. Here are some ways to stretch your leg muscles. You can learn from them.

1. Stretch the muscles in the back of the thigh

Sit on the ground, straighten the leg to be stretched in front of your body, bend the other leg, and keep the outside of the entire leg close to the ground to form a triangle with the straight leg. Straighten your back, bend forward as much as possible from the hips, grab the toes of the straight leg with both hands, hold this position for 20 seconds, and then relax. Everyone has different flexibility, so it is normal not to be able to touch your toes. Just do your best.

Stretching the inner thigh muscles - Method 1

Sit with the soles of your feet close together, knees pushed outward and as close to the ground as possible, grab your ankles with both hands, hold this position, count to 10, relax, and then repeat 3 times.

Stretching the inner thigh muscles - Method 2

Sit with your legs straight and apart in front of you, keeping your back and knees straight, bend forward from your hips, grab your ankles from the inside of your legs with your hands, maintain this position, feel your inner thighs being stretched, relax, and repeat.

2. Stretch the calf (posterior) muscles

Bend over and support your body with your arms and one leg (straight, toes on the ground). Bend the other leg in front of your body and relax it. Concentrate your body's center of gravity on the toes of the supporting foot. Push your heel backward and downward until you feel the muscles in the back of your calf being stretched. Keep the tension, count to 10, relax, repeat 3 times, then switch to the other leg and do 3 times.

To stretch your shoulder muscles, lie on your back, lift one leg, grab the thigh near the knee, and pull it towards your chest. Keep the other leg straight and close to the ground. Your head should not leave the ground. Maintain the position, count to 10, repeat 3 times, and switch legs.

Stretching the shoulder muscles - Method 1

Use one hand to grab the elbow of the opposite arm from the outside and back, pull it to the opposite side of the grabbed arm, hold the position for 10, repeat 3 times, and then stretch the other shoulder.

Stretching the shoulder muscles - Method 2

Cross your fingers above your head and hold them together, palms facing up, and stretch your arms upward and backward. Hold for 15 seconds.

Stretching shoulder muscles - Method 3

Stretch one arm upward, then bend the forearm behind the head and relax. Use the opposite hand to grab the elbow from behind the head and slowly pull to the opposite side. Hold for 15 seconds.