How to stretch systematically?

Stretching can relax muscles, relieve soreness, improve muscle elasticity, and reduce the probability of sports injuries. However, there are still people who say that their calves are tight and their muscles are stiff ... Obviously, they are pulling according to the online articles and pictures. Why is this? See below ...
1. Stretch of the thigh muscles:
See if you pull it like this! ? In fact, although the above action is commonly used, it is not the best stretching solution for the back of the thigh. The figure below is the best solution for sitting stretch. However, bending the back of the arch not only loses its effect, but also easily causes excessive pressure on the spine.

Stretch of the thigh muscles

Therefore, the most standard movement is this: Sit on a yoga mat, bend one leg, straighten the other leg, keep your upper body straight and stretch your hands forward slowly. Note that it is not necessary to grasp the feet to have the effect of stretching, as long as there is a sense of tension on the back of the thighs.

a sense of tension on the back of the thighs

Of course, many runners will also take the following action, please be sure to straighten the knee to have effect, but also pay attention to the other leg is not pulled up.

straighten the knee

2. Stretch of the thigh anterior muscle group:
This is also a common pull action of the thigh front group. What is the difference between a wrong action and a correct action? There is obvious abduction of the thigh with wrong movements! Try the standard action below: Thighs close together, grasp the calf ankle with one hand and fold the calf toward the thigh. If you still don't feel the pull, push the crotch forward slightly.

Stretch of the thigh anterior muscle group

Of course, in the kneeling position shown in the figure below, pulling the front side of the thigh will feel more intense. Be careful not to lean forward, and the forefoot knee should not exceed the toe (while stretching, you should also protect your joints).

 kneeling position

3. Stretch of the calf muscles
Needless to say, every girl who wants to thin her calves will do it. After doing this, will your calves really lose weight? Probably not ... This action, while stepping on the heel, pay attention to the toe must be facing directly forward! With the toes pointing outwards, there is no way to fully pull the triceps of the calf, and it is easy to lower the arch of the foot to cause a flat foot. This is a serious wrong move!

Stretch of the calf muscles

4. Stretching of hip muscles
This action looks very simple, just pull a Erlang leg and pull on the body, but there are some small details to pay attention to! Don't pull your waist off the cushion surface, and lie your head flat on the cushion. The problem caused by the wrong movement is that the pressure on the lumbar spine and cervical spine will be greater.

Stretching of hip muscles

5. Stretch of the iliopsoas muscle (anterior side of the hip)
Looking at the pull of the thighs in front of the knees is very similar, but actually different! The lunge must be large, and at the same time pay attention to the back straight, do not lean forward, this error is neither a way to fully pull the iliopsoas, is not good for the spine and lumbar spine; at the same time, pay attention not to exceed Keep your toes on to prevent excessive knee pressure.

 Stretch of the iliopsoas muscle

Of course, you can also use the following actions to increase the pulling force. But the knee must be facing down. Once the knee is turned out like a wrong movement, the pulling effect will be greatly reduced. And this action can also pull the glutes of the forelegs by the way.

yoga post

6. Stretching of the inner thigh muscles
Some runners tend to cross the legs and cross their feet, and then stretch their hands forward and start to push forward hard ... This is not true, the target muscles cannot be pulled, and it will easily cause greater pressure on the lumbar spine; After crossing the legs and the soles of the feet, keeping your back straight, press your legs down with your elbows.

Stretching of the inner thigh muscles

7. Stretch of the peroneus longus (outer calf)
Many people have not tried this action! Remember: you must lightly ankle and then stretch your legs; do not just force your ankle hard, feel like you did not pull it and try hard, maybe you will pull yourself ...

Stretch of the peroneus longus

8. Lumbar muscle group stretch
The core is also important when running! Wrong action: There is a rotation of the body, so that it cannot pull the target muscle group ... Correct action: only the lower waist, only the lower waist, only the lower waist!

Lumbar muscle group stretch

9.Stretching of abdominal muscles
Don't forget to pull our "chocolate bar or vest line"! Mistakes can greatly increase the pressure on the lumbar spine and are not recommended. Just support it with your elbow!

Stretching of abdominal muscles

Standing Pull
1. Stretch of the calf muscles
The two methods of drawing the back of the calf are familiar to everyone, but I still want to emphasize that the toes must be facing forward! Otherwise, it will not only have no pulling effect, but also lower the arch of the foot.

Standing Pull

Stretch of the calf muscles

2.The pull of the thigh rear group
In fact, the pull of the back of the thigh does not have to touch the toes with your hands. This kind of movement has great hidden dangers for people with poor flexibility: it is easy to bend over the hump and cause excessive pressure on the spine, and it is easy to pull too Big. This action should find an object of appropriate height, which can be pulled but not painful, and keep the back straight.

pull of the thigh rear

3. Stretch of the buttocks
The main point is to keep your back straight and protect your spine and spine.

Stretch of the buttocks

lumbar and spine

4. Stretching of anterior thigh muscles
The main action of the front thigh pull is the folding of the big and small legs. Note: Pull the leg close to the standing leg, do not abduct, and keep the back straight.

Stretching of anterior thigh muscles

 standing leg

5. Stretch of the iliopsoas muscle (outer thigh)
Some runners may be deeply troubled by the zygomatic tibia tract friction syndrome and feel that the tibia tibia must be pulled "well", so the wrong action shown in the figure below is shown: the hip joint is pushed out too much, and the pursuit of maximum strength is pulled. In fact, it is not necessary, it is enough to have a pulling feeling. If you feel that the strength is not enough, you can put the legs a little further.

Stretch of the iliopsoas muscle

6. The pull of the shoulder and back
This action can stretch to the latissimus dorsi and other muscles of our shoulders and back, and also has a certain pulling effect on the back of the thigh. The mistake that is easy to make in this movement is the back of the bow, lowering the head, which will increase the pressure on the spine and also affect the effect of pulling.

pull of the shoulder and back

After reading the above comparisons, did you finally know why you have seen so many articles and articles that you still can’t do well, and you can’t reach the effect of pulling, or even worse?
Friendly reminder, it’s better to not imitate the movements when pulling, just pay attention to the small details!

 

 


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