Prevent Muscle Pain, Do These 5 Simple Stretches Before Activities

Stretching can help relieve muscle tension before engaging in any activity, including exercise. Stretching for 10-15 minutes will prevent you from experiencing pain in your quadriceps, biceps, and calves after your workout. Kesehatan Jiwa

Stretching every day, both before exercise and before activity, is a great way to become more aware of your own body. The benefits of stretching may not be immediately apparent, but when practiced regularly, it can help prevent injury, improve mobility, and help retrain muscles to function functionally.

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Come on, start getting used to stretching in the morning or at night. Try these 5 simple stretches that are easy to imitate, as reported by Live Science. Kesehatan Tubuh

  1. Leg swing

The leg swing is a dynamic movement to work your hips, buttocks, and thighs. The trick is to stand with your feet hip-width apart, keeping your toes, knees and hips parallel. Then, lift your leg and swing it back and forth. Increase range of motion to increase stretch. Do ten times for each side of the right and left leg.

  1. Quad stretch

A quad stretch is a stretch for the quadriceps muscle or group of muscles in the front of the thigh. The trick, standing with your feet hip-width apart. Lift your right leg back, bend it, and stick it to the buttocks. Hold the leg position for 30 seconds, and repeat three times on each side.

  1. Butterfly stretch

This stretch focuses on the hips, hamstrings, calves, and lower back. The trick, sit on the floor in a cross-legged position, with the soles of the feet touching each other. Grasp the soles of your feet with your hands, tense your abdominal muscles, and slowly bring your upper body forward toward the soles of your feet. Hold for 45 seconds, then repeat. Kesehatan Tubuh dan Jiwa

  1. Hamstring stretch

This stretch helps work the hamstring muscles, which are the group of muscles located in the back of the thigh. These are muscles used when running, bending the knees, and swinging the hips. Hamstring injuries are one of the most common foot injuries.

Stretch by standing up straight and placing one leg forward. Bend forward to adjust the direction of the forward leg, then bend the knee of the leg behind you until your body is lower. Lift the sole of the front foot so that the toes are facing upwards, and hold this position for 30 seconds. Repeat with the other leg.

5 Cat/cow stretch

This dynamic stretch works the entire spine to increase its flexibility. Start on the floor like a cat, with your hands and knees on the floor. The position of the spine and back parallel. Keep your shoulders in line with your wrists, knees in line with your hips, and your knees and shins hip-width apart.

As you inhale, lift your tailbone up, press your chest forward and let your belly sink. Lift your head, relax your shoulders away from your ears, and look straight ahead. Then exhale, lower your tailbone, and look down at the floor. vitamin dan suplemen

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