How to stretch after running. Different methods vary depending on the part.

　　Running is a way of fitness that many people choose. It not only strengthens the body, but also promotes blood circulation and enhances immunity. However, the body needs to do some stretching exercises after exercise to maximize the fitness effect. So How to stretch after running?

　　Many people experience body soreness after exercise. This is due to long periods of inactivity. exercise , sudden fitness will be unbearable for the body. The following stretching exercises after running can effectively avoid these phenomena and maximize fitness effects.

　　stretch the knees

　　1. Stretching the knees is also an important part. Press the knees down with your hands and hold for 20 seconds.

　　2. Support your body with your right hand, twist your left elbow toward your right knee and press your waist sideways. Your right leg will be stretched outward. Feel this feeling. The same goes for the muscles on the left side. The time is 20 seconds. Repeat the action after the time is up.

　　3. Change from a sitting position to a standing position, with your feet shoulder-width apart and your toes in a splayed position. Pay attention to straightening your legs.

　　Bend most of the body downward, touch the toes, sides of the feet, heels and other places with your hands to stretch the knees.

　　Stretch the abdomen

　　Stretching the abdomen is the last part of the stretching exercise after running. Change from standing to sitting, bend your knees, place the soles of your feet in front of your body, and keep them as close to your groin as possible. Hold this action for about 15-30 seconds. Some people may be able to do this action easily.

　　If you can do it easily, try to lean your body forward to enhance the exercise effect, but you must also control the degree to avoid injuring your body. The time is also 15-30 seconds.

　　stretch ligament

　　1. Cross your legs, bend down and straighten your knees. Try to touch your feet with your hands, or put your body as close to your legs as possible. Maintain this action for 20 seconds, then switch legs and repeat.

　　2. Move the chest closer to the knees, but be careful that the knees should be kept straight and not bent. Then, the leg ligaments and back will feel sore, which is a manifestation of the effect. After that, stop stretching, take two deep breaths, and slowly return the action to the starting position. After returning to the starting position, repeat 12 times.

　　3. Slowly pull up the straight left leg. It is also important to note that the knee should be kept straight and cannot be bent. At the same time, the muscles of the buttocks and thighs should also be tight. The stretching will not stop until the body and the thigh are at right angles. Then, take two deep breaths again to return the body to the state of the starting movement.

　　Stretch the calves

　　When running, the calf muscles need to bear a lot of pressure. After running, the calf muscles need to be relaxed and stretched.

　　1. Separate your arms and press them against the wall. Separate your legs in front and back. Bend forward and straight back. Then straighten both feet forward and put your back heels on the ground. During this process, you should pay attention to feel the stretch of the calf muscles to avoid excessive force and strain the muscles. Keep the time at about 15-39 seconds. After the point is reached, switch legs to perform the above exercises.

　　2. Support the wall with both hands, keep your back heels on the ground, and keep your legs straight. Hold this action for 20 seconds, carefully feel the stretching of the calf muscles, and repeat after the time is up.

　　3. Bend down, use both arms and one leg to support the body, keep the body balanced, bend the other leg in front of the body, keep relaxed, and focus the entire body's center of gravity on the toe of the foot supporting the body.

　　At the same time, push your heels back and down to maintain tension, so that the muscles at the back of the calf are tightened, and experience this feeling carefully. Recite silently in your mind for 10 times and then relax, then repeat the above actions 3 times, then switch legs and do it again.

　　These are the stretching exercises you need to do after running. Stretching after running can amplify the effects of running and allow the body to get better exercise, but some Precautions for stretching exercises You also need to understand.

　　First: Target the muscle groups being stretched

　　When many people stretch, they focus on bending the body to a greater extent and increasing the flexibility of the body. The actual correct stretching should only target the muscle group being stretched. This can overcome the resistance of other muscle groups. The fewer muscle groups you stretch at one time, the better the effect. For example, stretching the hamstrings on both sides separately is more effective than stretching both sides at the same time. The advantage of this is that the degree of stretching is controllable and easy to adjust.

　　Second: Keep your breathing steady

　　Many people habitually hold their breath when doing deep bending movements when stretching. But once you stop breathing, the whole body will become tense with abnormal strength, and the muscles will be difficult to fully stretch. Especially before a game, stretching to relax your body and mind is important. In order to eliminate tension when stretching, be sure to take deep breaths while carefully stretching the muscles.

　　Third: Stop at the point where you don’t feel pain

　　Correct stretching will not cause muscle soreness the next day. Some people stretch to the point where they feel intense pain, which may cause injury. For example, it may cause joint twisting, resulting in strained ligaments or tendons; it may also cause great pressure on the vertebral body; or it may cause damage to other parts of the body due to twisting. If you feel local heat when stretching, you should appropriately reduce the tensile intensity; if you feel burning, stop stretching immediately; if muscle tingling occurs, it is very likely that the muscle is strained.

　　Fourth: Left and right symmetrical stretching

　　The human body has left-right asymmetry to a certain extent. There will definitely be one side that is easy to stretch and another that is more difficult. Therefore, when doing the same stretching on the left and right sides, you should focus on spending time on the side that is more difficult to stretch. This reduces the difference between the left and right sides and improves the balance of running posture, which is very important.

　　Fifth: Sequence of stretching

　　When performing specific stretching movements, in addition to stretching the target muscle group, other supporting synergistic muscle groups are also stretched. When stretching, the synergistic muscle groups should be stretched first. The advantage of this is that the synergistic muscle groups will not limit the stretching degree of the target muscle group. For example, when stretching the hamstrings, the gluteus maximus and triceps calves will also be stretched to a certain extent. Therefore, stretching these muscle groups first, and then stretching the hamstrings will provide a better stretching effect. (Reference website: Sohu)