The correct stretching method after exercise
Stretching is an important part of the post-workout process, it can help relax muscles, reduce muscle soreness, prevent injuries, and improve flexibility and flexibility of the body. However, the wrong stretching method can lead to muscle strains or other injuries. Therefore, the correct stretching method is very important.
Here are some common stretching methods, detailed for different parts:
1.Leg stretches.
Leg stretches are one of the most common stretching methods and can help relax the leg muscles and reduce muscle soreness after exercise. Stand, take one foot forward with the toes facing in front of your body, then lean your body forward and feel the stretch in your leg muscles. Hold for 15-30 seconds, then switch to the other foot.
2.Hip stretching.
Hip stretching can help relax the gluteal muscles and reduce muscle soreness after exercise. Sit on the ground, place one ** fork on the knee of the other leg, then place the ball of the other foot on the ground, slowly lean forward, and feel the stretch of the hip muscles. Hold for 15-30 seconds, then switch to the other foot.
3.Stretching of the abdomen.
Abdominal stretching can help relax abdominal muscles and reduce muscle soreness after exercise. Lie on your back on the ground with your hands crossed in front of your chest and raise your feet up and feel the stretch in your abdominal muscles. Hold for 15-30 seconds.
4.Waist stretch.
Lumbar stretching can help relax the lower back muscles and reduce muscle soreness after exercise. Stand, place one hand on your waist and lean your body to one side, feeling the stretch in your lower back muscles. Hold for 15-30 seconds, then switch to the other side.
5.Back stretching.
Back stretching can help relax the back muscles and reduce muscle soreness after exercise. Sit on the ground, place your hands behind your back, and stretch your arms back, feeling the stretch in your back muscles. Hold for 15-30 seconds.
6.Arm stretching.
Arm stretches can help relax arm muscles and reduce muscle soreness after exercise. Stand or sit down, straighten one hand forward, then place the other hand on your forearm and slowly bend your elbow, feeling the stretch in your arm muscles. Hold for 15-30 seconds, then switch to the other hand.
7.Neck stretching.
Neck stretching can help relax neck muscles and reduce muscle soreness after exercise. Sit in a chair or stand with your head tilted to one side and feel the stretch in your neck muscles. Hold for 15-30 seconds, then switch to the other side.
8.Shoulder stretch.
Shoulder stretches can help relax the shoulder muscles and reduce muscle soreness after exercise. Stand or sit down, straighten one hand up, then place the other hand on your shoulder, slowly turn your shoulder forward, feeling the stretch in your shoulder muscles. Hold for 15-30 seconds, then switch to the other hand.
It is important to note that overstretching and rapid movements should be avoided when performing stretching to avoid causing muscle strains or other injuries. At the same time, if there is any discomfort or pain, you should immediately stop stretching and consult your doctor.