After jumping rope, it is generally recommended to do effective stretching exercises to gradually bring the body to a stop from the exercise state. However, many people do not know how to stretch properly. Let's learn how to do it below.
Shoulder Stretch
During jumping rope, we need to use both hands to drive the rotation of the jump rope. After jumping, we need to stretch the shoulders to help stretch and relax the muscles around the shoulder joint.
Method: Stand with feet hip-width apart and knees slightly bent. Cross the left hand over the body with the elbow slightly bent. Use the right hand to fix the left elbow, then bring the left arm closer to the body until you feel the muscles in the shoulder tighten. Switch sides and repeat the same movement.
Thigh Stretch
The main muscle group involved in jumping rope is the legs, and the iliotibial band in the legs is prone to injury and pain. Stretching the thighs after jumping rope can help prevent iliotibial band injuries in the knee.
Method: Stand upright with feet apart at hip width. Cross one foot over the other and at the same time raise the opposite arm over the head to maintain balance. Switch sides and repeat this movement.
Knee Joint Stretch
During the process of jumping rope, the knee joints endure a significant impact. Stretching after exercise not only relieves tension but also helps increase the flexibility of the knee joints.
Method: After standing properly, face away from a bench or stable support. Bend one knee and place it on the support, keeping the body upright and head up. Slowly bend the knee of the supporting leg and lower the body until you feel the opposite thigh being stretched. Push off with the calf muscles of the supporting leg to raise the body back to the starting position. Repeat with the other leg.
Calf Stretch
Jumping rope exercises the core muscles of the legs. After jumping rope, it is important to relax the leg muscles to avoid overdeveloped calf muscles. This is especially beneficial for female friends.
Method: Lie flat on the ground with legs extended. Lift one foot at a time and keep the knee straight and fixed, then pull the toes towards the body.
Lower Back Stretch
Stretching and relaxing the lumbar spine after jumping rope can relieve fatigue and improve the flexibility of the lower back muscles.
Method: Stand with feet shoulder-width apart and hands on the hips. Take a step forward with the left leg, bending both knees until the right knee and the top of the right foot touch the ground. Keep the body upright and eyes facing forward. Raise the arms over the head, with the right arm in front of the left arm and palms overlapping. Rotate the hips backward while lifting the arms. Pause for a few seconds at the end of the movement, then return to the starting position. After completing the desired number of sets, switch sides.
