7 exercises for training I LBM Sport

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the post-race static stretch intended to keep muscles relaxed and flexible accelerate the phase of recovery after the race. Let’s find out why it’s so important for training purposes, what are the benefits of static stretching, the difference with dynamic stretching, and the best exercises to do after running.

Here is what we will talk about in the article:

The importance of static stretching after running

Stretching is the set of many exercises aimed at improving muscle flexibility and involves the tendons, ligaments and joints.

It is recommended to practice it both before and after training, stretching in fact helps prevent injuries, trauma due to the high effort of running and improve muscle elongation.

Practicing stretching after running has benefits for the whole body, in particular the exercises promote:

  • development and maintenance of joint mobility;
  • targeted stretching of a specific muscle group;
  • muscle oxygenation for faster recovery.

Also, stretching after running helps improve blood circulationfor avoid aches after training and to improve general coordination.

There are different stretching techniques that differ in how the exercise affects the muscles and what benefits they provide. The two most suitable types of stretching for runners are those dynamic and that static.

runner man with black leggings and light blue t-shirt is stretching

Static and dynamic stretching: what it is and when to do it

Dynamic and static stretching are two related but different disciplines, not only designed to train muscles in a different way, but specific to two different times in runners’ training.

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the dynamic stretching it aims to warm up the muscles, improve joint mobility and gradually increase flexibility. These characteristics make it suitable for warming up before the raceto prepare the muscles for exercise.

To find out in detail what the benefits of dynamic stretching are, also read “Dynamic Stretching for Running: Why It’s So Important”.

girl runner stretching after a long run

the static stretching it is specific to muscle lengthening, it is based on reaching a suitable position to stimulate the flexibility of the ligaments and gradually lengthen and stretch the muscle. Aiming for relaxation and the progressive involvement of all the joints, it is recommended to practice static stretching after the race.

The Best Post-Run Static Stretching Exercises

To start making immediately stretch after runningwe have selected the most effective exercises for Relax and stretch the muscles and accelerate the phase of recovery after intense training.

Each exercise is aimed at training and stretching a specific part of the body, and if performed all together, a warm-up program is created for the benefit of the whole organism.

It is recommended to perform 3 setsmaintaining the position of each exercise for approx. 30 seconds.

Let’s start!

  1. Stretching for the arms

Exercise to loosen and relax the arms and shoulders.

We extend the right arm forward, working the biceps, palm facing up. The left hand exerts light pressure on the palm to push it down. The shoulder should always remain relaxed.

Repeat with the opposite arm.

  1. Loins

Exercise to help stretch the muscles of the legs and back.

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In a standing position, legs slightly apart, bend the torso towards the right leg and try to touch the foot with your hands. The face should be as close to the knee as possible.

The exercise is repeated, stretching to the opposite leg.

Variant: in standing position legs apart, bend the torso towards the ground, the hands must touch the ground.

  1. Inner Thigh Stretch

Exercise to improve inner thigh flexibility

In a standing position, bend the right knee without taking the heel off the ground, the left leg is well stretched on the ground. Maintain the position, come out slightly to gain flexibility.

Repeat with the other leg.

  1. As well

To improve hip and lower back mobility.

Standing, raise the knee towards the chest and rotate it outward. Hold the position and repeat with the opposite leg.

Variant:
Standing, raise one knee to your chest with the help of your hands but without arching your back. Repeat with the other leg.

  1. Calf stretch

To relax, relax the calf muscles.

Extend the right leg laterally to help stretch the muscle, the left leg is bent towards the torso. Keep your back straight, then repeat with the other leg as well.

  1. Sides

Exercise to make the hips and pelvis mobile.

Sitting with your legs crossed, rotate your torso, alternating movement to both sides. Help by stretching the arm in the same direction as the body.

  1. Back stretch

To mobilize the whole back and stretch the vertebrae.

In a quadruped position, arch your back and come back slowly, remembering to check your breathing.

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