What common stretching exercises do you know after running? In life, many people choose to run for health or to lose weight. After running, you usually need to do stretching exercise, otherwise it will easily cause muscle soreness. Let me share with you what are the common stretching exercises after running? Interested friends should come and learn about it.

Common post-run stretching exercise 1 common post-run stretching exercise

1, thigh muscle stretching

This exercise requires everyone to use one foot, stretch the other foot backwards, then hold the ankle of this foot with their hands and change the other foot after ten seconds.

2. Excellent action of stretching hamstring muscles

Open your feet, the soles of your feet should be parallel to your body and your toes should face forward. After making a fist with both hands, stretch backward, and then inhale to keep the spine upright. Next, you need to exhale and bend your upper body forward, which takes about 10 second.

Step 3 stretch the hamstring

Extend one foot to the side of this foot, and then change the other foot for about ten seconds at a time.

Step 4 stretch your shoulders

Cross your hands at the side, then put the elbow of your right hand on the elbow of your left hand, and lift it to shoulder height. After about 10 seconds, you can do the other side.

5. Stretch the shoulder.

Breathing needs to be controlled in this exercise, and even breathing is the key. Also, when doing this, one hand bends from the head, the other hand bends backwards from below, and then try to hold both hands. Change hands after about 10 seconds. Don't stoop.

6. Stretching of thigh and hip muscles

This action only needs one foot to go forward, stride as far as possible, and then touch the ground with both hands to stabilize the body. Squat down and keep your hips as low as possible. /kloc-change feet after 0/0 second.

7. Hip muscles

Rotate the upper body, put your hands on your knees, then lift your hind feet on your knees and grab your hind feet with one hand, which will be more difficult. 10 seconds later, switch sides and stretch.

8, calf tendon

Squat down and make a posture ready to run, sit on your legs with your hips and your front feet out. When exhaling, remember to lean forward and keep your back as close to your front foot as possible. Don't bend over, change your feet 10 seconds or so.

9. Stretch thighs and hips to the waist.

After standing, hold your head high and lean forward slightly. Take a step back and be as straight as possible. Be sure to avoid strenuous stretching, or your muscles will not stand it. Stretching is ok, mainly slow.

10, full speed ahead

This action is to close the body, and the upper body is close to the lower body, which takes about 10 second.

Common stretching exercises after running 2 How do girls stretch after running?

1, preparation work

In fact, you should not only stretch your legs after running, but also be prepared when you start running. You must also pull the ligament before running, so as to ensure that there will be no subsequent injury after running. If some people have bad ligaments, if the pace is too high or the range is too large when running, it is likely to lead to some bad phenomena. This sport doesn't need any equipment, just everyone's strength. Then lift a leg, bend your knee, and then hold the bent leg with your own arm. You can get some stretch by lifting it at night.

2. Hurdle running method

After our long-distance running or extremely fast running, we all know that the leg muscles are in a very tense state. So you'd better do a stretching exercise immediately after running to relax the leg muscles and ligaments. After running, we can find a railing that is longer than our legs and then cross it with one leg. If there are no railings, we can use ladders instead. After crossing our legs to this position, we can press forward to keep our heads and toes as close as possible, but this process is slow. If we are too anxious, we may strain our ligament.

Step 3 kick and kick

After running, you should not only stretch, but also do some exercises to cooperate with stretching. For example, after the last stretch, we can put our legs down and then sit down and pat our calves and thighs. At this time, our legs will relax further, and then we will do the kicking exercise we have done normally. These three steps can be combined to complete a set of very reasonable leg stretching, which is very suitable for girls to exercise, because the exercise intensity will not be too great, and if girls do not pay attention to stretching, their legs will become very thick.