Repeat the stretch with the other leg.
How to judge whether the hamstring muscle is damaged? Typical symptoms of hamstring stretching ① sudden pain in the back of the thigh after running.
When the foot falls to the ground, the hamstrings stretch the back of the hip as much as possible to straighten the hip joint.
Breathe out as you straighten your knees; Inhale each time you release the stretch.
Stand up straight and straighten your knees.
At this time, if it is not well controlled, it is more likely to be injured.
Raise one leg and rest it against the top of the seat back.
Repeat a series of actions 10 to 12 times.
Hamstring strain is one of the most common injuries of runners.
Keep stretching for 10 to 30 seconds.
▍ reverse triangle stand with feet separated, about 0.9 to 1 meter apart, with one toe facing forward and the other foot rotating 90 degrees outward.
How to prevent hamstring injury one of the more important ways to prevent hamstring injury is to quickly do 5 to 10 minutes of cardiovascular warm-up before we run, and then do a series of stretching exercises.
Pause for 1 second between repetitions.
Touch the ground or the shin of your foot with your lower hand.
Each time a series of actions is repeated, it should last for 1 to 3 seconds.
In the whole movement process, before the step foot falls and hits the ground, the hamstring muscle is pulled to the maximum extent (close to the longest muscle length).
Keep stretching for 10 to 30 seconds.
Lift the raised leg to the premise to the maximum extent, and keep the leg straight without discomfort.
When we run, our body mobilizes several large muscle groups: quadriceps, hamstrings Gluteus maximus and psoas, and today we will focus on the hamstrings.
Release the stretch motion when you return to the starting position.
Repeat the above actions in sequence with the other leg.
So alternating back and forth, so that the legs move forward.
▍ dynamic straight leg pendulum stand with feet shoulder width apart.
Repeat the stretch with the other leg.
Breathe evenly during a series of movements.
Repeat the stretching motion on the other side.
Each time a series of actions is repeated, it shall last for 1 to 2 seconds, and pay attention to the inertia in the process of action control.
④ If a severe tear occurs, a local depression can be felt on the muscle abdomen.
These muscles work with the quadriceps femoris to bend and straighten the knee and stretch the hip.
Repeat the stretch with the other leg.
Turn your head and look up at your hands.
Straighten your knees as far as possible without discomfort.
② Pain in the back of the thigh occurs during the straightening and flexion of the knee.
From the position, the hamstrings (biceps femoris, semitendinosus and Semimembranous) form the back of the thigh.
When breathing moves to the farthest point of stretching movement, exhale deeply; Then breathe evenly during the holding stretch.
Keep your upper body in an upright position.
Lean forward, then press down with your hips as the axis, and put your hands on the thighs on the side of your knees.
▍ standing with legs raised and feet together, face towards the back of the chair.
When breathing moves to the farthest point of stretching movement, exhale deeply; Then breathe evenly during the holding stretch.
▍ stand up straight with dynamic knee kick, lift one leg with both hands at the same height as the hip, and then bend the knee.
During the whole starting process, the hamstrings will slow down the swinging calf.
Straighten your front legs and bend your back knees.
And after running, do several groups of cold exercise to cool the body.
③ Swelling and bruising appear locally behind the thigh.
Tilt your hips forward and rotate your body to the outside of your thigh on the side of your foot with your toes forward.
Keep stretching for 10 to 30 seconds.
The original price of Duowei anti gravity carbon board running shoes is 499 yuan, the special price for limited time is 259 yuan ↓↓ click on the picture to rush to buy ↓↓-.
When breathing moves to the farthest point of stretching movement, exhale deeply; Then breathe evenly during the holding stretch.
Lift your arms to both sides, at the same height as your chest, rotate your upper body, and then face your toes forward.
Repeat 10 to 12 times in a continuous, controllable and smooth sequence.
Lean forward slightly, lift one leg backward to the maximum extent, and keep the legs straight without discomfort.
Content source: overall stretching: three steps to improve the flexibility, flexibility and strength of the whole body (full color illustration, 2nd Edition), published by the people’s post and Telecommunications Publishing House.
Stretch the hamstrings ▍ fold the hips of one leg and stand with your feet one front and one back.