Stretching exercise after exercise, stretching exercise is a fitness method, which can be done before or after exercise. Stretching exercise can soften the coordination between ligament muscles and joints and reduce the possibility of injury. Let's take a look at the stretching exercise after exercise!

Stretching after exercise 1 1, scapula stretching:

This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This kind of stretching is especially helpful for weightlifting and throwing.

Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.

2, iliotibial tract extension:

The iliotibial tract is a banded connective tissue located under the lateral thigh.

Exercise: Stand up straight with your feet open and hip width apart. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.

3. Upper back stretching:

This simple stretching action is mainly to stretch the muscles of the upper back.

Exercise: Cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.

4, latissimus dorsi stretching:

This stretching directly acts on latissimus dorsi.

Practice: stand in front of a support that can support weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.

5, pectoralis major stretching:

This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness.

Exercise: Stand beside a stable upright support. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.

6. Three-point stretching of quadriceps femoris:

The purpose of this action is to stretch the quadriceps femoris of thigh and increase the softness of knee joint. It is a relatively simple stretching action, suitable for any leg training.

Exercise:

A. Stand with your back to the bench or a stable support, put your knees on the support with one foot bent, keep your body upright, and raise your head.

B, slowly bend the knee joint supporting the foot and lower the body until the opposite thigh feels stretched.

C. Support the feet and calves to push the body upward and return to the starting position. Repeat stretching the other leg.

7. Stretching of hind leg muscles:

Any exercise involving repeated knee bending, such as running and flywheel, will cause tension in the muscles at the back of the leg.

Practice: lie flat on the ground and straighten your legs. Lift one foot in turn, keep your knees straight and fixed, and then pull your toes to your body.

8. Extension of adductor muscle:

Stretching adductor muscle or groin muscle is a method for many exercises to keep hip joint soft.

Exercise: Keep your body upright and your hands akimbo. Bend the left knee so that it is directly above the foot, and keep the right leg straight and close to the ground. Move your body slowly to the left. Relax, then go back to the starting position and change sides.

9, calf extension:

In sports that require rapid exercise (such as sprinting), people with tight calf muscles are at higher risk of injury. For example, you must do this stretching before running to avoid calf muscle tension.

Practice: stand in front of the wall about a big step, push the wall with both hands, and stand with your feet as wide as your hips. Kneeling posture: Bend your left leg forward, keep your left knee directly above the foot surface, and don't lean to one side. I feel the right calf muscle group being pulled. Stretch the left calf by changing sides.

Stretching exercise after exercise 2 1, standing hip external rotation:

In this stretching posture, a table must be used to stretch the gluteus profundus and iliotibial tract.

Exercise: Put your left leg on the table, bend your knees, and stand with your right leg straight on your toes. Lean forward until your left hip feels stretched. Hold this position for a few seconds, relax, and then change sides.

2, the knee top wall extension:

This kind of exercise is often used by rehabilitation doctors to evaluate the range of motion of ankle joint.

Practice: stand in front of the wall, with your left foot in front of your right foot, your left heel flat on the ground, and then bend your left knee. When the left knee touches the wall, translate the left foot backwards. Measure the distance from the left toe to the wall when the left heel leaves the ground. Swap places and make the same measurement.

3, quadriceps femoris stretching:

This stretching action can stretch the quadriceps femoris on the front side of the thigh.

Exercise: Stand with your back to the table. Put your left foot on the table and keep your thighs parallel. The hips are slightly backward, and I feel the quadriceps of the left thigh being pulled. Hold this position for a few seconds, relax, and then change sides.

4. Step stretching:

This action has an excellent effect on relaxing thighs and hips, and the hip joint should be as forward as possible to maintain balance.

Exercise:

A. Step on the high jump box or bench with your right foot, lean forward from the hip position, keep your back upright, keep your left leg straight, put your feet flat, and put your hands on your sides.

B, open your arms 90 degrees, then rotate your body and turn your head. Pause for a few seconds at the end of the action, and then return to the starting position.

5. Raise your arm and rush forward:

For people with stiff lumbar spine, this will be a good stretching action. It can stretch hip flexors, especially strengthen the training of iliopsoas muscle.

Exercise:

A. Stand with your feet shoulder-width apart and your hands on your hips. The left leg lunges forward and bends at the same time until the right knee and the back of the right foot touch the ground, keeping the body upright and looking straight ahead.

B. Hold your arms high above your head, your right arm is in front of your left arm, and your palms overlap. When lifting, rotate your hips backwards. Pause for a few seconds at the end of the action, and then return to the starting position.

5, piriformis extension:

The extension of piriformis muscle in sitting position is more advanced than that in standing position.

Practice: Sit on the ground with your legs straight. Bend one leg and cross the other. Keep the crossed legs straight and flat on the ground. Hold the body steady with one hand, wrap the outside of the knee with the other hand, and then press it slowly until the iliotibial tract feels stretched.