Action 1: hip external rotation, heel lift and forward.
Effect 1: stretching hip muscles; Activate the ankle muscles.
Point 1: we stretch dynamically while walking; Keep your torso straight; Hip external rotation of the lower leg is parallel to the ground. Hold the calf with both hands and lift it up. While lifting the calf, support the leg to lift the heel. Repeat the action left and right alternately for 8~ 12 times, and gradually increase the amplitude and intensity each time. This action can help us stretch the hip muscles; Increase the range of motion of hip joint, activate the small muscles of ankle joint, and improve the balance and stability of ankle joint.
All kinds of muscle-related diseases caused by modern people's sedentary habits are basically related to muscle tension tendency. There are countless examples of pain caused by poor flexibility. Runners and sports enthusiasts should also ignore the importance of stretching and flexibility while increasing strength training.
In today's cities, most office workers work at their desks for a long time, and their muscles are in a state of tension for a long time. There are countless examples of illness caused by poor flexibility. For example, the tension of pectoralis major muscle is a major cause of hunchback, while the tension of iliopsoas muscle is an important factor affecting the power transmission of the whole lower limb when the pelvis leans forward.
Action 2: lunge forward
Effect 2: increase the mobility of hip joint and activate extensor dorsi.
Point 2: After standing upright, one leg should move forward. When squatting, the knee joint of the front leg should be in the toe direction, and the knee should be bent about 90 degrees, not exceeding the toe. When practicing, the body should lean forward, put the elbow on the inner side of the calf as close as possible to the ground, then keep the support arm straight and turn the body open until the hands are vertical to the ground. After recovering the standing posture, change legs and continue, and repeat the action alternately from left to right for 8~ 12 times, gradually increasing the amplitude and intensity each time. This action can help us increase the mobility of the hip joint and activate the extensor dorsi.
The appropriate feeling is that the pulled muscle has a slight feeling of pulling pain and disappears after the action. Don't push too hard, it is easy to cause muscle strain.
Action 3: Move your hands and feet forward.
Effect 3: Activate upper and lower limb muscles and trunk muscles.
The third point: First, support your arms straight on the ground, keep your upper body straight all the time, keep your legs straight as far as possible, move your legs forward alternately, bend your body, and then climb forward with your hands alternately, with your body parallel to the ground, and repeat the action for 8~ 12 times. This action can help us stretch the muscles behind the thighs and activate the upper and lower limb muscles and trunk muscles.
The appropriate feeling is that the pulled muscle has a slight feeling of pulling pain and disappears after the action. Don't push too hard, it is easy to cause muscle strain.
Everyone who runs knows to stretch before and after running, but many novices may not know what the stretching action is. Stretching exercise before and after running, you only need to spend 15-20 minutes, and each movement lasts 15-20 seconds, which can make you warm up quickly.
Source of this article: Practical Dynamic Stretching Manual.