Nowadays, many people are making fitness plans that suit them, but most people take a rest after completing the planned exercise every day and don't do some stretching exercises, which leads to slow muscle recovery and weak exercise effect the next day. In fact, stretching after exercise can get twice the result with half the effort. So what is the function of stretching? What is the most effective way to do stretching after exercise? Let me show you around.

What does stretching exercise do?

Stretching pays attention to step by step, and its main function is to avoid sports injuries to the maximum extent and relieve the symptoms of muscle soreness. It can improve the flexibility and coordination of the body, consolidate the fitness results and promote muscle growth, thus achieving the role of shaping and fitness. In addition, stretching can also promote the blood circulation of the body, promote muscle relaxation and provide nutrition for the target muscles. One thing to remind everyone is that stretching exercise is not to lose muscle, but to increase muscle.

1, calf stretching

The muscles on the calf are mainly divided into gastrocnemius and soleus. The calf looks thick because the gastrocnemius muscle is developed and the soleus muscle is weak. Therefore, after running or skipping rope, the main thing is to stretch the soleus muscle to make the calf look thinner. The specific methods are as follows: take a sitting posture, straighten your legs to keep your knees bent, and keep your feet balanced with your hands; Move the forefoot as close as possible to the body, feel the tension and pain on the back of the leg, keep stretching for 30-60 seconds, and then change legs and repeat the above actions.

2. Ligament stretching

After running, stretching can be used to relax muscles and reduce injuries. The specific method is as follows: the chest is close to the knee, and the knee should not be bent. If you feel pain in your leg ligaments and back, stop stretching and take a deep breath twice, and slowly return to the initial action. Repeat the action 12 times. Stretching should be accompanied by slow deep breathing, slow and gentle movements, and do what you can.

3. Hip flexor extension

When running, part of the strength of leg lifting comes from the strength of hip flexors, so the hip flexors should also be stretched after running. The specific method is as follows: take a standing posture, separate your legs back and forth, point your feet forward, and keep your upper body upright. Press the thigh by hand, and move the hip forward at the same time until a stretching feeling is felt in front of the hip and above the thigh of the hind leg. Keep it for 15-30 seconds and then change legs.

4. Stretching of iliotibial tract

The iliotibial tract is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent pain caused by inflammation around the knee (iliotibial tract syndrome).

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

Step 5 stretch the hind leg muscles

This simple stretching action can stretch all the muscles in the back of the thigh, relax the tight muscles and relieve the pressure on the lower back. Stretch slowly, and avoid bouncing when the muscles are fully stretched.

Practice: lie flat on the ground and straighten your legs. Bend your left knee and slowly pull towards your chest until your muscles feel stretched. Let the back of your head touch the ground. Relax and go back to the beginning.