How to stretch after running?

Nowadays, many people use running to lose weight and exercise their bodies, but running should not be underestimated. There will be many problems in the process. For example, some people sprain their feet or get stitches while running. Others find that after running for a while, not only have they not lost weight, but their feet have become thicker. This is caused by not doing stretching exercises. Let’s talk about how to stretch after running.

Here are 6 very practical stretching exercises:

1. Calf stretch. The calves are under a lot of pressure when running, so the calf muscles need to be stretched and relaxed after running.

How to do it: Spread your arms apart and press them against the wall. Spread your legs, one in front and the other behind; bend the front leg, straighten the back leg, and stretch both feet forward; place the back heel on the ground; feel the calf muscles stretching, hold for 15-30 seconds; switch legs.

2. Ligament stretching. The hamstrings, or leg tendon muscles, are located at the back of the thigh, extending from the pelvis to the calf. They are very easy to be injured, so stretching the hamstring muscles is also very important.

How to do it: Cross your legs and put your feet close together; bend over and straighten your knees; try to touch your feet with your hands or press your body against your legs; hold for 15-30 seconds; switch legs

3. Hip flexor stretch. During running, part of the power to lift your legs comes from the strength of your hip flexors, so this part of the muscles also needs to be well stretched after running.

Method: Spread your legs, one in front and one behind; point your feet forward and keep your body upright; press your thighs with your hands while moving your hips forward until you feel a stretch in the front of your hips and above your back thigh; hold for 15-30 seconds; switch legs.

4. Quadriceps (front thigh muscles).

How to do it: Stand upright, lift your left foot and place it behind you, grab your left foot with your left hand; keep your knees as close together as possible; use your left hand to slowly pull your left foot toward your hips until you feel a stretch in your quadriceps; hold for 15-30 seconds; switch legs.

5. Stretching the inner thighs and groin, also known as the "butterfly stretch."

How to do it: Sit down with your knees bent and the soles of your feet facing each other in front of your body; bring your feet as close to your groin as possible and keep them as close to the ground as possible. Hold for 15-30 seconds

6. Triceps (outer upper arm muscle).

Method: Stretch your left arm to the right side of your body; use your right hand to press your left elbow to bring it as close to your right shoulder as possible; hold for 15-30 seconds; switch arms.

Above are introduced six stretching exercises for the body. After reading them, I believe you will understand how to stretch after running. This stretching is very necessary. Not only after running, but also before running, you should do stretching and warm-up exercises. This can reduce sports injuries, relax muscles and bones, and prevent your legs from becoming thicker.