Contents:
- Medical Video: Stretching: After Running Stretches
- Various types of cooling after running can be done
- 1. Stretching the calf
- 2. hamstring stretch
- 3. Butterflies
- 4. Head to the knee
- 5. Thigh stretch
- 6. Stretching low lunges
- Which must be remembered before doing cooling
Medical Video: Stretching: After Running Stretches
There are some things you shouldn't do after running. One of them is to go straight home and skip the cooling phase. In fact, taking a little time to do some types of stretches for several minutes can help strengthen muscles, increase flexibility, and avoid you from the risk of injury. The little time we spend on cooling after running will be very useful.
Stretching and walking are two of the most common types of after-run cooling. However, there are many more types of cooling movements after running that you can do. Anything?
Various types of cooling after running can be done
1. Stretching the calf
Stand straight with your right foot in front and your left foot behind, straight with your back. Make sure both feet are fully tilted, straight and facing forward. Then, bend your right front leg slowly and lower your body slightly. You should feel a pull in the calf behind your left foot. Do this for 15 seconds for each leg.
2. hamstring stretch
Still in the right foot position in front and left foot behind, but this time keep your right leg straight and your left leg bent. Place your hands on your waist, and lift the front of your right foot so that the foot is only the heel. With your left foot bent, bend your body slightly towards your right foot. Remember to keep the back straight during the hamstring stretch, and do this for 15 seconds for each leg.
3. Butterflies
Stretching is easy. All you have to do is sit on the floor and bend your legs inward so that your feet are facing each other (like sitting cross-legged). Then, bend your body slowly forward to increase the intensity. Hold this position for 30 seconds.
4. Head to the knee
This stretch is quite common among runners. Sit down with your right foot bent inward and your left foot straight. Press the sole of your right foot into your left leg, and try to bend your body towards your left leg until your head touches your knee. Keep your shoulders parallel to the surface. Hold this position for 30 seconds and exchange foot position.
5. Thigh stretch
Stand up straight. Using your hands, pull your right leg back towards your buttocks. You will feel a pull on the front of your right thigh. Keep your body balanced and try not to hold on to anything. Hold this position for 15 seconds and then swap feet.
6. Stretching low lunges
Place your right knee on the surface and your left leg straight forward. Place both hands on the surface, and bend your body forward about 90 degrees. Press your body and hold the position for 60 seconds, and exchange feet.
Which must be remembered before doing cooling
The general rule when doing cooling after running is to breathe deeply and regularly when stretching. You should not feel the slightest pain when doing these movements because stretching helps eliminate pain, prevent injury, and reduce aches. If you feel pain while cooling, consider seeing a doctor.
Hello Health Group does not provide medical advice, diagnosis or treatment.
