Yoga postures that must be done after running, I believe everyone knows that a series of stretching actions will be carried out after running, which can not only prevent muscle soreness, but also avoid leg thickening, so the most suitable stretching work is yoga. Here are some yoga poses that must be done after running.
Yoga postures that must be done after running 1 low lunge.
Stretching parts: hips, chest and spine.
The lunge posture is a preparatory posture. Left knee on the ground, feet on the ground, hands on the top of your head. After the spine is fully extended, extend your chest to the sky, stay still, take a deep breath, and let the back of your body fully extend to the top of your head.
Semi-splitting
Stretching position: the back of thigh and calf.
After low lunge, keep your left leg on the ground, put your palms on the floor at both sides of your body, slowly raise your hips, straighten your right foot at the same time, take a deep breath in the same place, and let your right leg deepen and stretch again every time you exhale.
Lizard posture
Stretching position: lateral gluteal muscle and middle gluteal muscle.
Start with lunge, with your left knee on the ground, your left back on the ground, your right foot on the outside of your right arm, slowly touch your elbow, lean forward, keep your back straight, take a deep breath in place, and let your back continue to stretch forward and downward every time you exhale.
Span-forward fold
Stretching parts: rear thigh, calf, lateral ankle, back and neck.
Go back to lunge, with the help of your hands, turn your body straight, put your hands on the floor between your legs, tilt your hips to the sky, straighten your legs completely, open them as far as possible, take a deep breath in the same place, and let your legs stretch again with each exhalation.
If you can't touch the floor, you can put a yoga brick to support it; Deep stretching can put elbows and forearms on the floor.
Tilted pigeon posture
Stretching parts: piriformis muscle and buttocks.
Lie flat face up, with your knees bent close to your body, your right foot in a cross-legged position on your left knee, hold your left knee with both hands, strengthen stretching, take a deep breath in place, relax when inhaling, and keep your left foot close to your body when exhaling.
Yoga posture that must be done after running 2 1, goddess variant.
Legs apart. Kneel down with your knees above your ankles. Put your hands on your chest. Lift the right heel and lower it slowly. Then repeat on the left. Finally, lift both heels at the same time. Keep your body upright and avoid eversion or eversion. Repeat 8 times.
This kind of exercise helps to lubricate and strengthen the ankle joint, which is very important for people who often run. This also helps to activate your gluteal muscles.
2, hamstring muscle extension
Stand still, put your right foot on the yoga brick at a 45-degree angle, and touch the ground with your heel. Step back with your left foot and fold forward. Hold for 60 seconds, and then change sides to practice.
This posture can relax the calf, achilles tendon and hamstring, and enhance your mobility.
3, cat/cow style (crossed knees)
Landing on all fours, knees crossed, knees touching, feet apart, hip width apart. Inhale, including chest lifting, chin looking for clavicle, eyes looking at navel, exhaling, head raising, chest lifting, hip lifting, abdomen sinking, repeat 20 to 30 times, and then change legs.
This pose helps to release the tension in the hips and lower back, make the spine flexible, relax our joints and let you exercise more effectively.
4. Baby variants
Kneel down, stretch your spine, and put your palms on your thighs. Reach forward, bend your toes, let your forehead and chest rest on the mat, and your abdomen fall between your knees. Stretch your arms and press your hips back as far as possible. Keep breathing evenly.
Bending the toes in this posture can release the space in the toe joints and relax the fascia of the arch, which is easy to make these places nervous when running.
5. Lumbar muscle stretching
At the beginning of the low lunge, the left knee is placed where the floor meets the wall, and the left tibia and left foot are backed against the wall. Put your hand on your right knee and push your hips forward away from the wall. Then lean your hips against the wall. Repeat 4 to 5 times. Then change sides to practice.
The psoas and quadriceps femoris are the most compact muscle groups in the human body, especially those who often run. So it is important to relax.
Step 6 open your shoulders
Lie prone with your right elbow at a 90 degree angle. When you roll to the right side of your body, look left, lift your hips and legs, and let your left foot face your right hip. Inhale to the right pectoral muscle. Hold for 5 to 10 breaths and then repeat on the other side.
Running needs as much oxygen as possible, so releasing the pressure around the lungs can make you breathe more fully.
7. Leg self-massage
Landing on all fours, shoulders above wrists, hips above knees. Place the right tibia on the left calf muscle, then saw it horizontally and massage the left calf muscle. Repeat 3-5 times, and then change sides to practice.
This is an excellent way to relieve calf tension.
8. Toe stretching
Sit on the floor with your right leg in the left elbow socket. Grab your right toe with your left hand. Turn your ankle clockwise, and then turn it counterclockwise several times. Then switch legs and repeat.
This posture can help you stretch your toes and lubricate your ankles.