How to stretch after running?

The simplest and most effective way to exercise is running, because running is not restricted by time and place. Even if there is no playground in the community, you can jog a few laps in the square. What's more, you don't have to stop running just because you're old. You can still run and keep fit when you're in your sixties or seventies. So the question is, how can you stretch after running so as not to get hurt?

Back leg stretch

The first step is the back stretch of the left and right legs. You can lean your hands against the wall or not, bend one of your legs, and press the other leg down hard. The standard movement is not to let your feet leave the ground. If you really can't do it, you can tiptoe. Feel the pull down the entire back of your leg.

One set for 20 seconds, left and right.

Front leg stretch

The second step is to stretch the left and right legs in front of the legs. You can hold on to the wall or a chair. Stay upright, grab the ankle in the same direction with your hand, and keep the other leg straight. Feel the pull in front of your legs.

One set for 20 seconds, left and right.

Abdominal stretch

The third step is to stretch your abdomen. For your abdomen, you can choose to stand upright and tilt your head back, or you can choose to lie on the ground with your arms upright. Both can stretch your abdomen. Be sure to stick to it!

40 seconds per set.

Hip stretch

The fourth step is stretching the buttocks, which is also divided into left and right sides. The main method used is to squat with left and right legs to complete this stretching movement. Maintain a stable position, use a wall or chair to help, then place your ankle on the thigh of the other leg, squat and hold for 20 seconds, then switch legs.

One set for 20 seconds, left and right.

Back stretch

The fifth step is back stretching. In fact, it is often forgotten during stretching exercises, but back stretching can exercise your left and right shoulders, so don’t ignore it. Put your hands on the wall, keep your legs as wide as your shoulders, keep your hands horizontal, and sink your shoulders down with force.

40 seconds per set, hold on!