Strengthen flexibility: Ten simple stretching exercises make your running more flexible

Time:2014-05-13 12:00:00

Running can enhance leg strength, but its role in improving body flexibility is not obvious. In order to enhance flexibility and effectively prevent sports injuries, you also need to add stretching exercise to your daily training program. Do you want to do stretching? This problem has baffled many runners. The answer given by Edo is: Yes, stretch. However, it is recommended to do it after a full warm-up or running. Many experts (including runners) believe that regular stretching after running can reduce the risk of injury and allow you to run uninterruptedly. In addition, stretching exercises can relax the muscles of the whole body, make the range of activities of the body wider, improve the training effect, and make you run healthier and happier. To this end, Aicodo lists 10 simple and effective stretching exercises, each for different parts of the body. Best of all, all of these actions add up to 10 minutes. If you've never stretched before, you can start slowly and make progress. Of course, you don't need to finish all the exercises, just do specific exercises according to the body parts you want to exercise. When doing stretching, don't start or stop a movement abruptly. Instead, take a deep breath, hold your breath, and don't stretch too much. It's best to stop when the muscles are a little tense. If you continue to stretch at this time, it will cause muscle strain. 1. The hamstring muscles lie on the ground, the right leg is straight, while the left leg is bent. The hands are held behind the left knee and pulled back to the chest. Then take a deep breath and stick to it for 5 times before returning to normal. Then change your legs. Repeat the above actions twice for each leg. Function: It can stretch the hip extensor and gluteus maximus, and relieve the lower back pressure. 2. The hamstring muscles are in supine position, with the right leg straight against the ground, and the left leg against the chest, with the legs at 90 degrees. Use jumping rope, towel or belt to hook the left toe, then slowly straighten the left leg, while lifting up to the limit, to maintain stability. Take a deep breath and stick to it for 5 times before returning to normal. Then change your legs and repeat the above three to four times on each leg. If you feel your muscles too tight when stretching to the limit, slowly lower your legs until you find a position you can tolerate. Function: Relax and stretch hamstring muscle. 3. Keep supine position on the outside buttocks. Bend your knees, put your left foot on the knee of your right leg, cross your left hand under your left leg, cross your right hand under your knee (or tibia), then gently pull it to your chest, and keep your head and neck on the ground. Return after 5 breaths. Then change your legs and repeat the above three to four times on each leg. Function: Stretching and relaxing the buttocks and gluteus maximus muscle can relieve lower back pressure at the same time. 4. Keep supine position on the outside buttocks. Straighten your legs and press your left knee to your chest. At the same time, grab the outside of your left knee with your right hand and break your left leg to the right floor. At this time, extend your left arm and keep your shoulders and head flat on the ground. Return after 5 breaths. Then change your legs and repeat the above three to four times on each leg. Function: It can stretch hip extensor, gluteus maximus and iliotibial band, and relieve lower back pressure. 123.5. Quadriceps femoris turn to abdominal landing, while supporting the front half through the right forearm. Hold the left toe back with the left hand and press it down to the hip. Be careful not to bend the back or twist the pelvis. Persist in doing 5 deep breaths, then restore, and then change legs, repeat the above actions twice on each leg. Function: It can stretch quadriceps femoris and hip flexors. 6. Quadriceps femoris can also be stretched when standing. Here are the main points of action: put your right hand on the wall, trunk or fence to maintain balance, while lifting your left leg backward and upward, and press your left hand against your buttocks with the tips of your feet. At this point, to maintain the right thigh in a tight upright state, the body should not lean forward. Then change your legs and repeat the above actions twice on each leg. Function: It can stretch quadriceps femoris and hip flexors. 7. Stand on the lower back and shoulders 1 metre away from the wall and other supports. Bend forward. Place your hands flat on the wall and other supports. Keep your back flat, head low and clamped between your arms. Repeat the above actions several times, each time adhere to 10 breathing time. Function: Stretch and relieve pressure on shoulders, lower back and hamstring muscles. 67.8. The calf muscles stretch the upper calf muscles, stand in front of the wall or trees, put both hands on the wall or trunk, move the left leg 90-120 cm backward, then lean forward, press the center of gravity to the right leg, bend the right knee, stretch the left leg, and press the heel to the ground. Note that the right toe should be pointed straight ahead. Then change your legs and repeat the above actions twice on each leg. Function: It can stretch the upper leg muscles and Achilles tendons. 9. The leg muscles stretch the lower leg muscles and maintain the same position as the front. The left leg moves back 60-90 cm, bending the left knee, fixing the left heel to the ground, and then bending the right knee. Change legs and repeat the above actions twice. Function: It can stretch lower leg muscles and Achilles tendons. 10 Multi-purpose training posture in calf muscle yoga: First of all, four limbs are crouched on the ground, hands and feet are the same width as shoulders, and legs are about 15 centimeters backward.