What are the stretches to do after running?

Many people have the habit of running every day, but they cannot rest directly after running. This is wrong. We can do some other exercises after running, which is better for us. So how to do stretching exercises after running? What is its function? Next, let’s take a look at what stretching exercises are after running?

Even hours after running, you can and should do some stretching exercises. Suppose you are rushing to work after your morning run and don’t have time to stretch, then remember to take a hot bath when you get home from get off work. This gets your blood circulating and helps warm up your muscle groups, just like running. After that, you can start doing the following five stretching exercises to make up for the morning rush, relax and relieve tight, lead-filled muscles, and reduce soreness.

These five moves are quick, simple and effective for stretching the major muscle groups in your lower body. Each movement should be held for 15 to 20 seconds and repeated 3 to 5 times for each leg. The whole set of movements only takes 15 to 20 minutes.

It should be noted that: please choose the appropriate intensity according to your own physical condition. Do not try to force yourself to complete the movement when your muscles resist, and especially do not insist when you feel pain. Just do it to the maximum level that you think is comfortable. Also, don't fight yourself during the stretch, and don't increase the strength or range of motion too quickly. The purpose of stretching is actually to relax and soothe the body's muscles after exercise, and it is not another fitness training process. Persisting in stretching exercises can improve the body's flexibility and expand the range of motion of the joints.

1. Sitting ligament stretching: bring the chest close to the knees, and do not bend the knees. When you feel soreness in your leg ligaments and back, stop stretching, take two deep breaths, and slowly return to the starting position. Repeat the action 12 times.

2. Ligament stretching in lying position: slowly pull up and straighten your left leg without bending your knee. Tighten your buttocks and thigh muscles until your thigh is at a right angle to your body. Stop stretching, take two deep breaths, and slowly return to the starting position.

3. There is another simple movement that I like the most: stand up straight, open your feet as wide as shoulders, open your toes outwards towards your legs, do not bend your feet, bend your body downward, and use your hands to touch your toes, sides of your feet, and back of your feet. Feel the stretch on the inside, outside, and back of your legs.

4. Spread your legs and feet apart, bend one leg and squat, straighten the other leg, and vibrate and press the body toward the side of the straight leg. When practicing, alternate between the left and right legs.

5. Split: Place your hands on the ground in front of your body, spread your legs apart in a straight line, and lie prone or sideways with your upper body.

6. Cross-legged forward bend: sit cross-legged with your knees bent, soles of your feet facing each other; hold your feet with your hands; bend your upper body forward.

Stretching after running is still very necessary for some people who like running. After all, sometimes if we want to lose weight by running, it may not work. On the contrary, stretching after running plays a promoting role. So life needs to try. If you don’t try, you will never know what method is effective for you.