How to stretch after exercise

Persisting in exercise can help us improve our physical fitness and prevent and solve diseases. However, there are many precautions after exercise that every sports enthusiast must know. That is, stretching exercises after exercise are very important, but everyone’s stretching methods after exercise are different, so here I recommend the best stretching exercises for everyone, you can learn more about it.

The 12 Best Stretching Exercises

1. Head and neck: Raise your right hand above your head and pull your head to the right to reset it. Repeat several times and then use your left hand to repeat the action.

2. Shoulders: Use your left hand to lift up your outstretched right hand and stretch it to the left, then switch hands and repeat the action.

3. Chest: Raise your hands horizontally and do chest expansion exercises.

4. Biceps: Lateral raise, hold the corner of the wall or any high enough support with your hands, rotate your upper body, and hold for 10-15 seconds.

5. Triceps: Grab the other elbow with one hand, push gently across the body until your hand touches the back.

6. Gluteal muscles: Place your left leg on your right leg and keep it bent. Touch your left leg to your chest and twist your body to the left to look over your left shoulder.

7. Outer thigh: The thigh on the stretched side is extended diagonally backward, with the calf and the outer side of the foot touching the ground. The other thigh lunges forward with the knee bent, and both hands are placed on the ground for support. When stretching, the center of gravity of the body moves to the stretched side.

8. Hamstrings: Lie flat on your back, push one leg up, bend the other leg and keep the sole of the foot on the ground. Place a towel over your straightened foot and gently pull the towel down while pushing up on the sole of your foot.

9. Quadriceps: Stand on one leg and keep your body upright. Hold one hand on the wall for balance. Use your other hand to pull the toe on the same side upward.

10. Calf: Take a big step forward with one leg, keep the other leg still, and press your body forward.

11. Upper back: Stand upright, grab the handrails at the same height as your abdomen with both hands, and repeatedly arch and press your back.

12. Bend your waist: Lie on your back, bend your legs, hold your calves with both hands, and stretch them towards your chest as much as possible. Repeat 10 times, 30 seconds each time.

After reading the best stretching exercises introduced above, I wonder if you have learned them. Whether you are a sports enthusiast or not, you should do these stretching exercises after you exercise. This will help you achieve the effect of exercise and solve various discomforts.