Stretching exercises after sports such as hip, thigh, back, leg exercises … help increase flexibility for joints, limit muscle tension and reduce injuries.
Practicing stretching after each exercise is a very important activity but many people ignore it. While warming up before exercise helps prepare muscles for action, stretching exercises after exercise also bring other positive benefits. Joints will be more flexible, increase range of motion, maintain better posture, limit back pain, bone pain… Post-workout relaxation and stretching activities also help increase blood circulation to muscles. muscle, reduce pain due to injury if any during exercise. This also helps to improve performance in the next workout.
Here are 6 stretching exercises that should be maintained after exercise Healthline:
Hip muscle exercises
This stretch will work the muscles in the hips and buttocks, helping to increase flexibility and flexibility.
Doing: Start in a kneeling position with both feet on the floor, slowly lift your right leg up in front of you, your knee forms a 90-degree angle, the sole of your right foot is on the floor. Bend forward so that you feel your hips stretch as much as possible. Hold this position for 30-60 seconds, switch legs and do the same with the other side.
Thigh muscle exercises
When practicing sports, most of the legs will bear more load than other parts. Therefore, this stretch movement helps the thigh muscles to relax, increasing the flexibility of the hip, back, leg and buttock muscles.
Doing: Start in a lying position on the floor with your legs stretched out in front of you. Slowly bring both legs up, right leg crossed over left thigh, keeping head straight, eyes up to the ceiling. Maintain this position until you feel a stretch in your hip muscles. Hold this movement for 30 seconds, then repeat with the same position with the left foot on the right thigh. Repeat 2 or 3 times with each leg.
Back and spine exercises
The Cat-cow movement, also known as the cat-cow pose, has a great impact on the back muscles and spine.
Doing: Start with hands and knees on the floor like a table, the table top is the back. Stretch your neck and look down at your belly, lifting your back while taking a deep breath. Release back to the starting position, facing the ceiling. Repeat the movement for 5 to 10 breaths.
Calf stretching exercise
This exercise helps to stretch the calf muscles, which is great for practicing after jogging.
Doing: Start by standing near a wall or a chair in front of you for support. Stand up straight with your feet shoulder width apart. Hold onto the chair or wall with both hands as support. Slowly bring your left leg toward your hip so that your left hand holds the toe of your left foot. Stretch as much as you can and hold this pose for 20 to 30 seconds. Switch legs and do at least 2 or 3 reps on each side.
Triceps stretching exercise
Maintaining this exercise after every hour of athletic activity helps to relax the triceps and shoulder muscles.
Doing: Stand with your feet shoulder-width apart. Slowly bring your right arm up, then bend your elbow to bring your right palm down toward your back. Raise your left hand to pull your right elbow slightly to the left. Hold this movement for 20 to 30 seconds before switching arms. Repeat 2 or 3 times on each side, trying to stretch deeper after each rep.
The hamstring muscle is located in the back of the thigh, extending from the hip to the knee. This muscle is also active continuously during most exercise. The exercise below helps to loosen and stretch the hamstring muscles, reducing muscle tension.
Doing: Sit on the floor, stretch left leg, right leg crossed, sole of foot in contact with left thigh. Lean forward, keeping your back and waist straight, with your left fingers touching the toes of your left foot. Hold this position for at least 30 seconds before switching to the other leg. Repeat for each leg 2-3 times.
There will sometimes be a slight stretch feeling while performing the above exercises. If you feel pain, stop because it is possible that a muscle has been overstretched or injured during exercise. Pay attention to the posture in each performance: the back must be straight, do not sit in the wrong position that easily leads to pain. Don’t forget to breathe evenly during exercise because breathing not only helps reduce tension and muscle tension, but can also improve the quality of stretches.
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