The right stretches after exercise

The right stretches after exercise
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hello it is a recovery coach to wear us I am going to talk to you about stretching after the effort then 5 essential stretches after running first of all we will talk about the quadriceps so these are the anterior muscles of the thigh that must be stretched simply because they are muscles are requested they will in fact slow down the flexion at the level of the high level of the knee and they will undergo shocks these are the muscles which work in contraction in concentric contraction and these are buses so it is important to shoot immediately after the session a quite simply we come here we catch who is behind and we will stretch it to where the knee points which forward a point and we advance the hip here and there really we moving away we really move the points away from the points of attraction to the customers we have the impression that the knee which is on the ground a feeling that it is necessary to have and the policies its forms an arc and therefore we have want to stretch this art is therefore to move the hip here to create a hollow in this art there we will slowly increase without proudly increasing the quadriceps the calves on the other hand they are contracted in a different way and resist the load but by stretching while lying down are therefore eccentric contractions they have already worked a lot in a way that has already reduced them a lot and therefore they must on the contrary be left to rest after jogging and wait half a day or even a day to be able to do a work a work of stretching his hamstrings in sprint they are extremely solicited after a session on the other hand during a jogging are not much less so we can stretch them it is an intermediate situation to that of the quadriceps and calves you can stretch them but you have to stretch them moderately.It is not the moment after a long jog to pull very very hard and in the he is large in amplitude on the posterior hamstrings of the thigh he in classic hamstrings after running we can go on a running session at a lower intensity than a sprint we can stretch quietly there also in posture on don’t try to roll up the back we keep the back flat and we just try to create the tension generated the tension not necessarily try to catch them by the foot we try to generate the tension put your hands here we can put your hands on the foot if we want but the main thing is to feel the tension he let time take its course and this is the position there also about twenty seconds to 1.5 seconds step on the other one comes back on the leg on the first one can to alternate and does not need to have violence especially not agree what to do on the level of the back when one runs there also the parra vertebral muscles which runs along the spine which protects it are very solicited they are a little bit compressed by its impacts and there you should not hesitate to stretch your muscles after the session immediately after the session to restore amplitude to

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also give room to the vertebral discs which were themselves a little crushed by running but worry not that they regain their size very very quickly very normally other muscles that it is interesting to pull immediately after jogging these are the deep muscles of the facts it is a little draw what is called the pyramidal muscle which has a peculiarity is that just under this muscle because the sciatic nerve and if we do not pull them if it remains contracted the race is decided not badly this muscle it can trigger false society that we call that of the six to taji pains which are going to project into the thigh without which is to reach the disc but just because there is a contraction of the seedlings so we have to pull them we will lean forward and we will let the game go down to the table we maintain the position and there we feel a stretch in this area there is what we must look for here is just a posture there is no need to pull in the same way it is necessary to carry out some stretching of the lateral chains to relax the muscles they come to be inserted at the level of the square of the loins on the pelvis we will pass the right foot in front of the left foot we will pass the left hand up and we will let the hip go to the left and there we will meet in stretching situations little control if behind that will generate a stretch over this entire area here is when we run here we tend to really settle down with the supports so we have to give a little air a little bit of mobility we can a variant if we have a post we hang on to this post and there we let our weight completely go away from the place we have the hands and there we will increase the stretch the more we amplitude the more we increase slightly on all this hand chain is really muscles and stretches that have a lot of good here in the lower back when we tend to have small muscle pains related to the compressions of the race for life

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