Nowadays, running is becoming more and more popular
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We all know to stretch before and after running
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Do you know why to stretch? How long does a stretch take to work? Why is stretching so important? If you think about some nature programs you’ve seen on TV, will animals stretch out first and then start to move? The nature of our bodies is to move from immobility to liveliness
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Do a few minutes of gentle exercise before running to wake up your muscles
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Stretching after running will make you feel very relaxed
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Stretching after running can also relieve the muscle pain and tension caused by running
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Compared to rushing to work after a run or lying on the sofa after a run, stretching makes your body feel much more comfortable when you wake up the next day
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▶ And stretching will make your legs more flexible, and the range of motion of your joints will decrease with age (but it is not absolute)
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These physiological changes will cause our joints to become stiff
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However, if we stretch regularly, our flexibility will be maintained at a very good level
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The focus of our exercise is not to bend down to touch the toes or force the body to do the movements of a gymnast, but to promote blood flow, enhance physical fitness and make our body adapt to daily activities through gentle and soothing exercise
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▶ So you can avoid injury
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Stretching for 10 minutes after running can greatly reduce the probability of injury, and also can greatly reduce the probability of delayed muscle soreness
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It can also avoid the dilemma of leg pain to the point that you can’t bend the knee joint to go downstairs after 24-48 hours of exercise
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When to stretch? Before running, after running or before high-intensity training, you can stretch at any time
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It really belongs to one of those sports that is always better than not
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Before stretching, please follow these five points: 1
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Don’t stretch cold muscles
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Raising body temperature can make muscles more flexible and easier to stretch
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2
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Don’t pull too far and too fast
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Pulling too far and too fast will make the muscle contract and produce the opposite stretching effect
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3
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Stretching can’t hurt the body
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When stretching, the face can’t appear painful expression, and the body can’t shake
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This will only trigger the body’s protection mechanism, leading to further muscle contraction
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4
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Don’t forget that slow, deep breathing helps stretch through the body’s parasympathetic “rest and recovery” response mechanism
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5
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For those who stand or sit and bend forward, ending too soon is likely to hurt their lower back
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How long does it take to stretch? According to the study, it is ideal to hold each stretch for 30 seconds
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If it exceeds this time, the effect will not be greatly improved
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Sports scientists may say that 20-30 seconds is the best time, while some yoga schools allow students to keep posture for three minutes
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It depends on what you do before stretching, and also on the muscle groups you need to work out
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For example, taking a minute to stretch stiff neck muscles seems to be a bit long, but you can do a large area of deep hip muscle stretching after a long time of cycling, and you can do another deep stretching after two minutes
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Stretch the front thigh: lift your hands after the lunge and lean back slightly
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With the pelvis facing forward, feel the muscle stretch at the front of the back thigh
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Quadriceps stretch: when the body is upright, hold one ankle with your hand and keep the two knees in the same position
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Don’t break the thigh backward or the sole of the foot
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Try to keep the sole of the foot at 90 degrees with the calf, and also try to lift the toes to the ground
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Stretch the back of thigh: bend the knee of one leg slightly, take a step of the other leg, lift the toes, lean forward and press the knee with hand
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Hip stretch: sitting position, feet on the other leg, one hand holding the ankle, the other hand slowly down the knee
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Calf stretch: raise one leg, step on the wall, lean forward slightly and lean towards the wall as far as possible
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The higher the toe, the more difficult it is
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Gastrocnemius muscle stretching: after the bow step, the back sole of the foot is on the ground, slowly press down the back leg
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Tibialis anterior muscle stretching: kneeling position, the sole is back, slowly sit the whole person down, sit on the heel, you can take off the shoes, do more comfortable
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One side of the leg stretch to do both legs
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