After running, we will find that our leg muscles are very sore. It is best not to sit down at this time, which will cause greater damage, but to stretch. Stretching after running can effectively relieve leg muscle soreness and relax your leg muscles. So today we will introduce how to do stretching exercises after running. Let’s take a look together!
1. Support your feet after standing
This action mainly stretches the quadriceps muscles on the front of the thigh. When doing it, the body should always remain upright, the core should be tightened, and one foot should be lifted back and attached to the hip to bend the knee joint. Hold the ankle with one hand so that the back and the ground are vertical. Pull the ankle upward and bring the heel closer to the buttocks until you feel tension in the thigh.
2. Push-up leg stretch
Mainly stretches the thigh adductor muscles. Key points of the action: Both hands and feet have contact points with the ground. Extend one leg forward as far as possible, lean forward, support the elbow on the ground, and let the thigh When you feel the tension, if you want to increase the stretching effect, you can extend the distance between your legs as much as possible and lean forward more.
3. Sitting Stretch
This action stretches the hamstring muscles. Sit on the mat, bend one leg and straighten the other. The straight leg should always remain upright, and grab the toes of the straight leg with your hands. Lean forward while holding your toes with your hands and pulling back until you feel tension in your calves.
4. Seated side pull
Seated side pull exercises the calf muscles. Sit on a mat, straighten one leg, and take the other leg to the outside of the straight leg to bend it. Use the elbow on the same side of the outside leg to push the bent leg. , the focus point of the leg is on the knee, and then maintain this position until the muscles feel the tension, and the two legs can take turns.
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