How can muscle stretching prevent muscle soreness after exercise? Many people will do muscle stretching after exercise, which can relieve muscle soreness, but some people don't know what the principle is. Let me share how muscle stretching can prevent muscle soreness after exercise.

How can muscle stretching prevent muscle soreness after exercise? 1 The second-hand palms cross and hold each other, pushing up and stretching until they feel the tension stop and stand still. Breathe during the action, and stay for more than 10 second.

Hold the elbow of the other hand with one hand, slowly pull it inward to the head, breathe during the action, stay for 10~20 seconds, change sides, and repeat the same action.

Straighten your palms outward, spread your arms outward, and then slowly pull back until you feel the muscle tension in your chest, shoulders and arms. Breathe during the action and stay for 10 second.

Keep sitting posture, put your feet together, let your legs relax towards the floor, put your hands on your ankles and elbows on your thighs, and slowly push your thighs down with pressure until the thigh muscles feel tight. Breathe during the action and stay for 10 second.

Stand on one foot, grab the ankle of the other foot, and then slowly pull back your hips. Be careful not to tilt the pelvis and keep the trunk upright. Breathe during the action, stay 10~20 seconds, change sides, and repeat the same action.

Sitting on the floor, one foot is bent, the knee is against the chest, the other foot is straight, the body leans forward, and the hands are extended in the direction of the toes. Breathe during the movement and stay for 10~ 15 seconds.

Lie down with your hands under your knees, then pull your thighs to your chest and lay your back flat on the ground. Breathe during the movement and stay for 10~ 15 seconds.

Stand, with one foot stretched forward, knees bent over toes, the other foot straight back, toes forward, heels straight to the floor to keep muscles tight. Breathe, change sides, and repeat the same action. Be careful not to overdo it.

How to prevent muscle soreness after exercise?

1 First of all, pay attention to warm-up exercise when exercise is valuable. Warm-up is the preparation for promoting blood circulation before exercise. It can relax muscles and joints in all parts of the body and promote blood circulation in the body, so that we can stretch our muscle groups, and then we can reduce the feeling of muscle pain after exercise. Therefore, it is recommended to warm up before exercise.

Secondly, during the exercise, don't do strenuous exercise at the beginning. We should gradually increase the intensity. It is suggested that the intensity of exercise should not be too high on the first day, and then increase the intensity on the second day to avoid muscle soreness. Therefore, it is recommended to make your own exercise every day and gradually improve your intensity.

3. Finally, it should be noted that you should relax as much as possible after exercise, let people who exercise with you do muscle massage, or do muscle massage yourself, which can effectively avoid muscle soreness the next day.

How is the whole body pain?

First, the joints are sore. Physical pain can be caused by many reasons, including muscle strain, excessive exercise leading to lactic acid deposition in the body, joint or bone injury, inflammation and so on. This may cause physical pain. Among them, joint pain is the most important, and the common symptoms of joint pain include joint swelling, limited activity, joint ringing and joint stiffness. These are all symptoms of joint pain, and they are also the cause of systemic pain.

Second, rheumatic cold. You may not know that mild rheumatism and colds can also cause physical pain. Therefore, when the whole body aches, we should pay more attention to these two aspects. Caused by mild physical pain.

Third, poor blood circulation. If the blood circulation in human body is not good, it will lead to blood hypoxia. If human tissues don't get enough oxygen, it will inevitably lead to aches all over the body, and in severe cases, it will also lead to tissue cell necrosis.

Fourth, overwork. Experts point out that part of the reason for body aches is caused by overwork. Such as excessive exercise, overwork, etc. It will lead to an increase in lactic acid in the blood and make us ache all over.

How to relieve muscle aches all over the body?

First, adequate relaxation and rest can relieve the whole body pain. Adequate rest can relieve muscle soreness. During the rest period, the blood circulation will gradually accelerate, and the elimination speed of metabolites will also accelerate. In addition, the nutritional supply of muscle soreness will return to normal. The way to rest can be to lie on the sponge mat for a while. Remember, when you lie down, the position of your head is lower than that of your feet, or the height of both should be the same. You must not lie on the ground with water vapor after exercise.

After enough rest, you can do several handstands or stand against the wall, each time within 10 seconds. Then you can shake and flap your limbs, first flap your upper arm or thigh, and then shake your forearm or calf.

Second, massage after exercise can relieve the whole body pain. Massage techniques mainly include pushing, shaking, rubbing and patting. For an individual, the most convenient massage technique is to shake the limbs. Shaking your limbs can relax the muscles of your knees, elbows and limbs. Conditional people can also combine several techniques, so that the relaxation effect will be better and the recovery will be faster. In addition, massage also plays a health care role in human internal organs.

How can muscle stretching prevent muscle soreness after exercise? 2 How to prevent muscle soreness after exercise?

1, relax after exercise. After exercise, you can lie on the sponge mat or rattan mat and rest for a while. When lying flat, your feet should be placed slightly above your head or even at the same height as your head. Never lie on the ground with water vapor. After a short rest, you can do handstand or handstand against the wall for 3- 10 seconds, which can be done several times, which is beneficial to the blood return of lower limbs to the heart. Then shake your limbs, first shake and pat your thighs or upper arms, and then shake your calves or forearms.

2. Massage after exercise is an important means to eliminate fatigue. The main methods of massage are shaking, needling, rubbing, patting and rubbing. The first is to shake the limbs, mainly to relax the muscles of elbows, knees and limbs; The commonly used acupoints of upper limbs are Pianli, Quchi, Wuli and Xu Yue of the arm, which can relieve the pain and swelling of the arm and elbow, as well as various uncomfortable symptoms such as shoulder and arm pain and neck contracture caused by exercise.

Acupoints commonly used in lower limbs are Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, which can relieve lumbosacral pain, leg and ankle pain, stiff neck, lumbago, knee gaskin pain and other symptoms. When kneading and patting, first massage the big muscles, then massage the small muscles, first massage one side, then massage the other side. If so, give each other a massage.

Shu points on the back are mostly located at 1, 5 inches near the spine, and massage and relaxation are mainly at 1, 5 inches near the spine and at Tianzong of the shoulder, shoulder well and scapula, which can relieve back pain and neck stiffness. The combination of several techniques can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.

3. Exercise arrangement should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.

4, local warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain.

5. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.