Some people are easy to get hurt when running, such as muscle strain. Some people may know how to warm up before running to avoid sports injury, but few people know that stretching is also needed after running. More people omit this step because they are too tired after running. Stretching after running is as important as stretching before running. The following article mainly explains what stretching is and how to stretch after running.
What is stretching?
In fact, stretching is also a kind of exercise. Correct stretching can make ligament muscles and joints cooperate well in sports and reduce dangerous injuries. Pull-ups are divided into static stretching and dynamic stretching. The following mainly introduces static stretching, which is divided into active stretching and passive stretching.
Active stretching is to resist muscle activity through active muscle contraction and stretching. In other words, the contraction of the active muscle will bring about the stretching of the antagonistic muscle, which is actually the physiological manifestation of our normal movements. However, in active stretching, active muscles will be trained in a targeted manner to achieve muscle stretching.
Passive stretching is a state in which the limbs are kept stretched by their own weight or external force.
Advantages of stretching
Stretching can make muscles less tense, thus reducing the feeling of muscle pain during exercise, thus protecting our ligaments and promoting blood circulation. Regular stretching can help our bodies keep good flexibility, so that we won't become stiff when we get old. Stretching can also reduce the risk of joint sprain and muscle strain, and girls can also reduce dysmenorrhea by stretching regularly. Stretching can also improve your posture and make you happy.
How to stretch after running?
The first move? Support your feet after standing?
Relax after running, keep your body still and upright, and keep your body tight. Support the whole body with one foot, and bend the heel back to the hip. Hold the ankle with both hands and pull it up, so that the thigh can obviously feel the tension of stretching.
The second action? Stand with one foot forward?
First of all, the body stands upright, one foot bends, and the other foot stretches forward, following the toes on the ground. Put your hands on your thighs, keep the knee joint of the other leg bent, lean forward and bend your toes until your thighs feel tight tension.
The third action? What are you doing?
Find a cushion and sit down. First, straighten your upper body, and the lower sides of your legs touch the ground. Bend one leg and straighten the other. Straighten the other leg. Lean forward, put your toes on the same side of your leg, and then pull your toes back until the muscles at the back of your calf feel tension.
Many people subconsciously stop breathing and hold their breath when stretching, but this is not right. When you do this, your muscles will be very tense and you will not be able to relax. In order to avoid this phenomenon, remember to breathe smoothly during stretching and slowly increase the depth of breathing, which can promote muscle relaxation.
Many people think that the result of stretching is pain, and stretching without pain is impossible. This idea is wrong. If you overstretch, you are likely to pull more and more tightly. I hope everyone can do some stretching exercises before and after running and be a healthy runner.
First of all, the body stands upright, one foot bends, and the other foot stretches forward, following the toes on the ground. Put your hands on your thighs, keep the knee joint of the other leg bent, lean forward and bend your toes until your thighs feel tight tension.
The third action? What are you doing?
Find a cushion and sit down. First, straighten your upper body, and the lower sides of your legs touch the ground. Bend one leg and straighten the other. Straighten the other leg. Lean forward, put your toes on the same side of your leg, and then pull your toes back until the muscles at the back of your calf feel tension.
Many people subconsciously stop breathing and hold their breath when stretching, but this is not right. When you do this, your muscles will be very tense and you will not be able to relax. In order to avoid this phenomenon, remember to breathe smoothly during stretching and slowly increase the depth of breathing, which can promote muscle relaxation.
Many people think that the result of stretching is pain, and stretching without pain is impossible. This idea is wrong. If you overstretch, you are likely to pull more and more tightly. I hope everyone can do some stretching exercises before and after running and be a healthy runner.