How do you stretch most effectively after running?

There are a lot of stretches after running, and I'll just mention a few here that are convenient to do outdoors.

1. Squat walking.

Movement: Take a big stride forward with your front knee above your toes or slightly behind you. The back knee is lowered to the ground and the center of gravity of the body is lowered. Keep your upper body upright and tighten your abdominal muscles. Switch sides with each step, repeating 10 times on each side.

2. Pyramid type.

Movement: Hips raised, body bent to the left leg. You can bend your knees as needed to keep your hamstrings comfortable. This move stretches the glutes and hamstrings and strengthens the quadriceps and core muscles.

3. Stretch the front of the thigh.

4. Calf stretching.

5. Triangle type.

Movement: Stand with your right foot wide open and your left foot at an angle to your right foot. Lean your body on your left leg and raise your right arm high. This movement stretches the inner and outer buttocks and legs, strengthening the core muscles and thighs.

6. Leg press. I believe everyone is familiar with this action. I'll just go straight to the picture.

These are just a few of the stretches that you can do handily after running outdoors, and I hope you find them helpful.

1. Hamstrings (posterior thighs).

Choose a horizontal bar or crossbar of the right height, face the crossbar, place the heel of the stretching leg on the crossbar, the toes of the supporting leg are in the same direction as the body and are straight, put your hands above the knees of the stretching leg to keep your body stable, keep your body straight and slowly press forward and down, hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg. Do it twice.

2. Adductor muscles (inner thighs).

Choose a horizontal bar or bar of the right height, with your body facing the crossbar, place the heel of the leg on the bar (the toes are in the same direction as the body), keep your chest and back straight, slowly press your body down towards the side of the leg (do not twist your hips to one side), hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg. Do it twice.

3. Quadriceps muscles (front of thighs).

The body is turned away from the crossbar and the leg will be pulled. Place your instep on the lever, grasp the lever with both hands and keep your body straight and steady, slowly bring your body back close to the crossbar, hold for 15 seconds when there is a pulling sensation on the front of your thigh, then switch to the other leg. Do it twice.

4. Buttocks

Choose a crossbar that fits the height (it's important!) The body is facing the crossbar, the calf of the pulling leg is parallel to the top of the crossbar, the ipsilateral hand of the pulling leg is pressed on the ankle, the toes of the supporting leg are in the same direction as the body, and the hand on the same side of the supporting leg grasps the crossbar. (The height of the crossbar is not high enough to squat slightly), hold for 15 seconds when there is a feeling of pulling, and then switch to the other leg.

Do it twice. 5. Calves (two movements).

Action 1: Place the heel of the pulling leg on the ground, step on the forefoot at a height of about a palm from the ground, straighten the knee joint, press the ball of the foot to the ground, hold it for 15 seconds when there is a feeling of pulling, and then change to the other leg. Do it twice.

Movement 2: Face the crossbar, step forward at an appropriate distance to do lunges, the toes are in line with the direction of the body, grasp the crossbar with both hands to keep the body stable, the back legs are straight, the heels step on the ground, and then press the body forward and down. Hold for 15 seconds when there is a pull, then switch to the other leg.

Do it twice. 6. Iliopsoas muscle

Side of the body crossbar, one leg strides forward to do a lunge, keep the calf of the striding leg perpendicular to the ground, the toes of the supporting leg (the pulled side) are in the same direction as the body, after the posture is stable, slowly press down the weight of the body, hold for 15 seconds when there is a sense of traction, and then switch to the other leg. Do it twice.

7. Iliotibial band (lateral thigh).

Facing the equipment on the side of the body, pull the side leg to do a backward cross step, pull the hand on the same side of the leg to grasp the pole wall, support the side hand of the leg to the opposite side of the leg and slowly press the hip, when there is a feeling of stretching on the outside of the thigh, hold for 15 seconds, and then switch to the other leg. Do it twice.

Runners with a little experience know that a systematic muscle stretch must be done after a run. How do I stretch after running? Let me introduce it to you, I hope it will be helpful to you!

1. Stretching of the quadriceps muscles

Stand upright, raise your right foot behind you and grasp your right foot with your hand;

Keep your knees together as close as possible and slowly pull your right foot towards your hips until your quadriceps feel stretched.

Hold for 15-30 seconds, then switch legs.

The muscles in front of your thighs are called quadriceps, and if you make them thick when running, it means that you have a problem with your running form. Moreover, the condition of the quadriceps muscle is highly correlated with knee injury, so we need to maintain it. Since the relaxation of the stretch will last longer, it is best to find an armrest to stabilize the body when stretching the quadriceps.

2. Stretching of the thighs

Take a step forward from the left side of your left leg, your heel touching the ground, and your toes pointing towards the ceiling;

Bend your right knee and gently lean your upper body forward, your hips up;

After 20-30 seconds, switch legs.

Stretching exercises on the thighs mainly target the hamstrings, which are a collective term for a series of muscle groups on the back of the thigh, including the long head of the biceps femoris, the short head of the biceps femoris, the semitendinosus tendinosus, and the semimembranosus muscle. The hamstrings and quadriceps muscles belong to the "adversarial muscle group", which have both opposing structural functions and mutually restrictive functions'If your hamstrings are not exercised for a long time, the quadriceps muscles will not be fully developed, because the body is "balanced".

3. Stretching of calf muscles

The arms are crossed at the waist and the legs are separated, one in front and one in the back;

The front leg is flexed, which stretches the deep soleus muscle;

The hind leg is straightened, which stretches the superficial gastrocnemius muscle;

Hold for 15-30 seconds, then switch legs.

There is a lot of pressure on the calves when running, so the calf muscles need to be stretched and relaxed after running.

4. Stretching of buttock muscles

Stand up straight, lift your right foot, and place it on your left knee;

Squat down slowly, pushing your left knee and right foot towards your chest at the same time;

Press down on your buttocks until you feel the back of your thigh and right buttocks being strained;

Hold for 15-30 seconds, then switch legs.

During running, part of the strength of the leg lift comes from the strength of the hip flexors, but there are many gluteal muscles, and here the hip abductors such as the gluteus medius are mainly stretched, and the deep stabilizing muscles are mainly stretched.

5. Stretching of trunk muscles

Legs shoulder-width apart;

Clasp your hands tightly around the back of your head and slowly push your chest forward.

Stretch the muscles in your chest and back, and don't stretch your back muscles too hard.

During running, the upper body is also constantly swinging with the body, so it is also necessary to stretch the upper body, especially the chest and back muscles.

[Precautions].

The above 5 stretching exercises are suitable for anyone, regardless of age and body flexibility. However, there are four things to keep in mind when doing stretching:

Keep the movements not too violent, but gentle;

Breathe freely and try not to hold your breath.

Do each action for 15 seconds - 30 seconds and repeat 3 - 5 times;

Don't stretch painfully, just feel tight.