How to relax muscles after exercise

We all know that we need to warm up before exercising to prevent sports injuries and enhance sports effects. But many people may ignore the relaxation of muscles after exercise, which leads to muscle soreness, leg cramps, fatigue and other situations. Here we will take a look at how to relax the muscles after exercise? What are the methods of relaxing muscles?

Static stretching

Static stretching is to extend the muscles and joints, and maintain a period of time, and then slowly recover, the action is more moderate, slow. Static stretching is good for improving body flexibility, relieving neuromuscular tension and lower back pain, and reducing tears, strains and breaks of muscle fibers and ligaments during exercise. And a lot of static stretching after exercise, can slow down the delayed muscle soreness, can effectively reduce sports soreness.

Head stretching action

Raise the right hand over the head, pull the head to the right side, then return to the original position, repeat the action after several repetitions and then switch to the right hand.

Shoulder stretches

Stand with your feet hip-width apart and bend your knees slightly. Then put the left hand over the body, with the elbow slightly bent. And fix your right hand at the left elbow, then lean your left arm towards your body until you feel the muscles of your shoulder tighten, then switch to your right hand and repeat the action.

Chest stretching action

Hands flat, do chest expansion; or stand next to a stable support, place one hand behind the support, keep the upper arm and shoulder in the same plane, and slowly push the body forward until the chest has a stretching sensation.

Back stretching movements

With fingers interlocked and palms facing outward, raise your hands to chest height and straighten your arms, lock your elbows and push your shoulders forward.

Abdominal Stretch

Keep your body straight, keep your legs together, tighten your abdomen, straighten your arms together and open them in the direction of your head, while stretching your waist back as far as possible.

Thigh stretches

1, standing and back to the bench or other stable support, one foot bent knee and placed on the support, keep the body upright and head up, slowly bend the knee joint of the support foot, the body lowered until the side thighs feel stretched; support leg calf force to push the body up, and then return to the original position, change the other leg and repeat the action. This stretch can relax the front thigh muscles. 2, lying flat on the ground, and straighten the legs, like the left knee bent and slowly pulled toward the chest until the feeling of being stretched, keeping the back of the head in contact with the ground, relax and return to the starting position, switch to the right leg to carry out. This action can relax the muscles in the back of the thigh. 3, using a seated position, bend the knees to bring the two feet opposite each other and close to the body, holding the feet with both hands to ensure that they are tightly relative. Slowly bring both knees closer to the floor and when the limit is reached, maintain the position for a few seconds, then return to the starting position.

Calf Stretch

Step one leg back as far as possible, keeping the sole of the shoe on the ground, keeping the leg behind you straight and the front leg bent with the body vertical. Pull your arms back as far as you can. Hold for 8-12 seconds, switch legs and do it again.

Shaking exercise

You can shake the limbs, such as shaking the arms, turning the waist, shaking the legs and other movements, can relax the elbow, knee and limb muscle groups, promote the return of blood flow, so that the muscles actively relax, so that the body gradually return to a quiet state.

Patting massage exercise

Can first pat the arms, legs, waist, back and other local muscles, from the distal end to the proximal end of the pat, and with local massage, massage, kneading, pressing activities. Generally can be carried out after 20-30 minutes of sports exercise or at night before going to bed.

Replenish energy

Within 1 hour after the end of exercise, you can eat some easily digestible fruit or sugar, which can quickly replenish glycogen and help the body to relax and recover.

Warm water foot bath

Soak your feet in warm water at about 30-40 degrees, which has a calming effect on heart activity and the nervous system, making the body the most relaxed after exercise and can help eliminate fatigue.

Adequate sleep

In the evening after doing sports, make sure to have enough sleep. Adequate sleep is extremely important to eliminate human fatigue and restore physical strength.