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How to stretch after running

it is very necessary to warm up before running, otherwise it is easy to have leg cramps or even muscle strain, so here are some scientific warm-up methods before running.

high leg lift

Take the preparatory action of starting, start with arm swing, and lift the thighs alternately left and right. Keep your upper body upright and don't bend down; When lifting the leg, feel the effort from the root of the thigh and the hip, and lift the leg up instead of the knee; The lower legs and soles of the feet should be relaxed, just like whipping. The starting point is strong and powerful, and the end is flexible and not stiff. Lift the legs alternately left and right for 15-20 times. You can run forward slightly and repeat 2-3 times.

How to stretch after running

front kick

Keep your upper body upright, kick your legs forward and up to the height where the thighs and the back of your lower legs will be slightly tight. Try to drive your lower legs and feet by your thighs. Keep natural relaxation when kicking, kick your legs alternately left and right for 5-10 times, and repeat 2-3 times.

How to stretch after running

big stride

Continue the first small step, the action essentials are the same as the small step, but the range of forward and squat is larger. If your hips and legs are tight, please slightly increase the range of step. Don't step too big or squat too deep at once to avoid strain; After squatting, you can rotate the waist towards the front foot to extend the iliopsoas muscle needed to lift the leg and stabilize the pelvis during running.
Hold your head with both hands or place it on both sides of your body to balance your body. Step forward and squat alternately with your feet. While one foot supports, the other foot immediately takes another step. Pay attention to the stability of your hips and upper body when changing steps. At the same time, relax your lower limbs. Lift your lower legs from your thighs. Keep your feet relaxed when landing. Don't step on the ground heavily.
Take 5-10 steps alternately left and right.

How to stretch after running

chest back stretch

This is a very simple movement, but it is very helpful for relaxing the shoulders, back, chest and upper arms. Hold your hands flat in front of your chest, and do chest expansion and back extension before and after. Please use your elbows to drive instead of your fists or arms, so as to make your shoulders and arms more relaxed.

How to stretch after running

back chain extension

Feet open, body facing forward, full soles on the ground, toes facing forward, body upright, hands vertical down. Bend down, support hands and feet, move your palms forward slowly, retract your chin slightly, keep the distance between hands and feet slightly wider than your shoulders, keep your back slightly bent, keep your hips higher than your back, straighten your legs and knees; Place the left leg slightly on the right ankle, keep the back of the right leg thigh, and the lower leg has an obvious stretching feeling. Keep it for 3-5 seconds and keep the leg straight. Then change your legs and repeat this action about 6 times. Then get up and relax.

How to stretch after running

front thigh extension

The feet are shoulder width apart, the toes are facing forward, the body remains upright, the chest is raised and the abdomen is closed, the core is tightened, and the hands are vertically downward. Bend the left leg back, keep the left thigh vertical and downward, hold the left ankle with the left hand and stick it close to the back of the thigh to make the front of the thigh stretch for 1 / 2 second, then walk forward one step, keep the initial position, change the right leg, and then repeat this action for 10-15 meters.

How to stretch after running

gold picking extension

Feet open, body facing forward, full soles on the ground, toes facing forward, body upright, hands vertical down. Step 10 times in situ, then take a small step forward with your right leg, lift your toes back, and slowly bend down with your body. At the same time, keep your hands close to your right leg and slowly go down, touch your toes, cooperate with your breathing, then get up slowly, change your legs and repeat this action for about 10 times.

How to stretch after running

lunge dynamic stretch

Feet open, body facing forward, full soles on the ground, toes facing forward, body upright, hands vertical down. Take a step forward with the front leg knee bent and the rear leg knee vertically down 3-5 cm from the ground. Push your buttocks forward and downward, stretch the iliopsoas muscle, keep your upper body upright, hold your chest up and your abdomen down, keep your arms vertically downward, and look at the front with your eyes. Keep stretching for 3-5 seconds, then return to the starting position, take a step forward on the rear leg, and then repeat this action, walking forward for 10-15 meters.

How to stretch after running

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