How to stretch your shoulders after exercise

When people exercise, their muscles will be trained with high intensity. There are many muscles in the body, and the muscles in each part can be trained in a targeted manner. However, you must stretch your muscles after exercising, because muscles that have not been exercised for a long time will be strained if they are suddenly exercised. Therefore, stretching after exercise is very important. Here we will teach you how to stretch after shoulder training.

1. Scapular extension

This is a simple and effective stretch, especially for the muscles around the shoulder joint. How to: Stand with feet hip-width apart, knees slightly bent. Extend your left hand across your body, with your elbow slightly bent. Fix your right hand on your left elbow, then bring your left arm toward your body until you feel the muscles in your shoulder tense. Switch sides and repeat the same action.

2. Upper back stretch

This simple stretch focuses on the muscles in your upper back.

How to: Interlace your fingers, palms facing outward, raise your hands to chest height and straighten your arms, locking your elbows and pushing your shoulders forward.

3. Latissimus dorsi stretch

This stretch works directly on the latissimus dorsi.

How to do it: Stand in front of a support that can support your body weight, grab it with both hands and lean back, bending your knees. Push your legs toward the ground and pull your arms back.

4. Pectoralis major stretch

This movement mainly stretches the muscles on the upper edge of the chest, which can relax the muscles and increase flexibility.

How to: Stand next to a stable upright support. Place one hand behind the support, keeping your upper arm in line with your shoulder. Slowly push your body forward until you feel a stretch in your chest muscles.

5. Iliotibial band stretch

The iliotibial band is a band of connective tissue that runs along the lower outer thigh. Runners, walkers, gymnasts and dancers should do this stretch regularly to prevent pain caused by inflammation of the knee periphery (iliotibial band syndrome).

How to: Stand upright with your feet hip-width apart. Cross one foot over the other while raising the opposite arm overhead for balance. Repeat this action on the other side.

6. Quadriceps three-point stretch

The purpose of this movement is to stretch the quadriceps of the thigh and increase the flexibility of the knee joint. This is a relatively simple stretch that works well after any leg workout.

practice:

a. Stand with your back facing a bench or a stable support. Bend one knee and place it on the support, keeping your body upright and your head up.

b. Slowly bend the knee of your supporting foot and lower your body until you feel a stretch in the opposite thigh.

c. Use the calf of the supporting foot to push the body up and return to the starting position. Repeat the stretch with the other leg.

7. Hamstring stretch

Any activity that involves repetitive knee flexion, such as running and spinning, can cause tightness in the hamstrings. This stretch helps prevent hamstring injuries.

How to: Lie flat on the ground with your legs straight. Lift one foot at a time, keeping your knee straight and steady, and pull your toes toward your body. If you have good flexibility, you can pull your thighs closer to your body to increase the intensity of the stretch.