1, the superficial and deep tissues of the posterior leg were stretched.

2, calf muscle front group stretching: standing posture.

3, calf muscle front group stretching: kneeling posture.

Extended data:

Common methods of muscle stretching after running:

Generally speaking, muscle stretching can be divided into passive stretching and active stretching. The so-called passive stretching is the muscle and soft tissue stretching assisted by others. Commonly used methods are:

1. Manual passive stretching: With the help of peers, the flexibility and joint range of the stretched muscles and soft tissues can be increased by controlling the stretching direction, speed and duration. This is a short-term traction. Generally, each traction lasts 15 to 30 seconds and is repeated 4 to 6 times.

Commonly used continuous traction, slow and light. This kind of traction is not easy to cause muscle traction reflex and increase the tension of the pulled muscle, sometimes called static traction.

2. Proprioceptive neuromuscular facilitation (PNF):

Step 1, statically pull the target muscle 10 second;

Step 2, let the target muscle do active isometric contraction for 6 seconds;

The third step is to do passive static stretching again and contract the antagonistic muscle for 30 seconds. Do it three or five times.

People's Network-An Effective Method to Prevent Running Injury: Muscle Stretching