How to stretch your muscles after working out

Some people take a shower after fitness and think that the fitness activity is over. In fact, there is no benefit in doing so. Stretching activities after fitness are the most easily overlooked. Stretching activities during fitness can promote joint movement, stretch the muscles and bones, and accelerate the recovery of muscle tissue. We must pay attention to this aspect. Let us learn how to stretch muscles after fitness.

How to stretch your muscles after working out

1. Scapular extension:

This is a simple and effective stretch, especially for the muscles around the shoulder joint. This stretch is especially helpful with weightlifting and throwing sports.

How to: Stand with feet hip-width apart, knees slightly bent. Extend your left hand across your body with your elbow slightly bent. Fix your right hand on your left elbow, then bring your left arm toward your body until you feel the muscles in your shoulder tense. Switch sides and repeat the same action.

2. Iliotibial band stretch:

The iliotibial band is a band of connective tissue that runs along the lower outer thigh.

How to: Stand upright with your feet hip-width apart. Cross one foot over the other while raising the opposite arm overhead for balance. Repeat this action on the other side.

3. Upper back stretch:

This simple stretch focuses on the muscles in your upper back.

How to: Interlace your fingers, palms facing outward, raise your hands to chest height and straighten your arms, locking your elbows and pushing your shoulders forward.

4. Latissimus dorsi stretch:

This stretch works directly on the latissimus dorsi.

How to do it: Stand in front of a support that can support your body weight, grab it with both hands and lean back, bending your knees. Push your legs toward the ground and pull your arms back.

5. Pectoralis major stretch:

This movement mainly stretches the muscles on the upper edge of the chest, which can relax the muscles and increase flexibility.

How to: Stand next to a stable upright support. Place one hand behind the support, keeping your upper arm in line with your shoulder. Slowly push your body forward until you feel a stretch in your chest muscles.

6. Quadriceps three-point stretch:

The purpose of this movement is to stretch the quadriceps of the thigh and increase the flexibility of the knee joint. This is a relatively simple stretch that works well after any leg workout.

practice:

a. Stand with your back facing a bench or a stable support. Bend one knee and place it on the support, keeping your body upright and your head up.

b. Slowly bend the knee of your supporting foot and lower your body until you feel a stretch in the opposite thigh.

c. Use the calf of the supporting foot to push the body up and return to the starting position. Repeat with the other leg

7. Hamstring stretch:

Any activity that involves repetitive knee flexion, such as running and spinning, can cause tightness in the hamstrings.

How to: Lie flat on the ground with your legs straight. Lift one foot at a time, keeping your knee straight and steady, and pull your toes toward your body.