Exercise relaxation moves

After exercise, people always don't pay attention to relaxing their muscles, which will keep their muscles tense. Then it is easy to get muscle strain or other injuries when exercising again. Therefore, the most important thing after strenuous exercise is to do relaxation exercises. This is not only very good for your joints and muscles, but also makes people feel relaxed both physically and mentally.

Relaxation, first of all, is relaxation of your mind. A relaxed and happy mood will have a good promoting effect on the body, while a tired and depressed mood will make the body feel "tired". You can also do the following activities:

Static stretching: Stretch the muscles that are most active in the exercise until you feel them completely tense, and hold for 15 to 30 seconds. Static stretching relaxes your muscles and helps relieve stiffness and pain in your body.

Cooling-up activities: Generally, you can swing your arms, turn your waist, shake your legs, etc. to promote blood circulation and relax your muscles actively.

Tui Na massage: It should generally be performed 20 to 30 minutes after exercise. You can start with light pushing, rubbing, kneading, pressing and tapping, combined with local shaking and passive movements.

Warm water soaking: Soaking in warm water at 30-40°C has a calming effect on heart activity and the nervous system.

It should be noted that general levels of muscle soreness and fatigue are actually beneficial - this proves that the exercise has achieved results, and through rest, recovery, and relaxation, your physical fitness will be improved compared to before.

1. Active pigeons

Exercise area: piriformis (a muscle in the buttocks)

Start in a push-up position with your hands on the ground. Lift your left knee up to shoulder level, with your ankle next to your right hip. Use your forearm to support your body, put your right foot down, and place the top of your foot on the ground. Keep your chest lifted and your eyes looking toward the ground; if you are flexible enough, you can lower your chest to the ground with your arms extended in front of you.

Contract your abdomen, tighten your pelvic floor muscles, engage your gluteus maximus, and at the same time, bend your toes and press down with your heels. Do this 5 times with each foot, bending your knees and relaxing on the ground between each rep.

2. C-curve

Exercise area: Lower back

Sit on the ground with your knees bent and your feet about 30 cm from your hips. Cross your hands under your feet, with your elbows pointing outward. Lean your body backward, engage your pelvic floor muscles, draw in your abdomen, lower your head, and arch your back. Inhale through your nose, and as you exhale, further contract your abdomen. Lift your left foot, placing your heel on the virtual "wall" and pulling your toes back. At the same time, push down with your right foot.

Return to the starting position and repeat the above movements for 5 times, then switch your left and right feet and do it 5 more times. [1]