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“If you don't stretch your muscles before a workout, you'll be more prone to injury.” Have you ever read or heard these sayings?
We often do some stretching exercises before doing sports, stretching when jogging, walking, ... But perhaps not many people can understand its importance and practice. show properly. The following article will help you answer questions about stretching and share useful information about some basic stretching exercises when walking.
1. How important is stretching?
Stretching helps you stay flexible even as you age. It will help you move better. "Regular stretching can help keep your hips and hamstrings flexible later in life," says Lynn Millar, a physical therapist and professor at Winston-Salem State University.
Besides, the American College of Sports Medicine also advises: "Stretch each major muscle group at least twice a week and maintain 60 seconds for each exercise".
Nowadays, our jobs require sitting for hours in front of counting. Sitting posture can negatively affect the spine. If your posture or activities are problematic, make it a good habit to stretch the muscles in that area regularly. If you have these symptoms. Back pain caused by sitting at a desk all day, the opposite stretching will contribute to minimizing those symptoms.
Especially, for those who have a daily walking habit, it can help you walk more comfortably. Stretching routines work the muscle groups you'll use for good walking posture and mobility. Most walkers do a stretch at the start of their workout, during their walk, and at the end of a run. Besides this stretch, there are some other stretching exercises that are great for your body. Properly incorporate into your daily exercise or walking or jogging routine for the best results.
2. Basic exercises for stretching when walking
The weather is cold, reaching a little sunshine in the early morning gives you full energy to start a healthy walking tour. However, whatever time of day it is, make it a priority to warm up and stretch before you go for a walk. Don Lein, a physical therapist at the Rehabilitation Center of "Strengthening before you walk reduces your risk of injury, increases performance while walking, and reduces muscle soreness after walking," says the University of Alabama, Spain. What if you feel like you need to be more flexible and don't know how to stretch properly? Here are some stretching guidelines for you.2.1. Getting Started First, start by booting up for a few minutes. You should stomp your feet in place or walk slowly in combination with gently shaking your arms.
Note: You should do these movements even before and after walking. Try to hold each of the poses below for 10 to 20 seconds or until you feel a slight stretch in the muscles. If you have problems with balance during the stretch, use grips on other hard objects such as columns, walls,...
Remember the procedure: Start by warming up, then stretch, walk, cool down and then stretch again.
Bài tập kéo giãn cơ với những động tác khởi động nhẹ nhàng
2.2. Leg and Ankle Stretches Sit on the edge of a chair, extend your legs and place your right heel on the floor. Next, bend your right leg and keep your toes pointing up. Gently lean forward until you feel a stretch in the back of your thigh. Continue repeating with the left leg.
2.3. Calf stretch Stand up straight and keep your balance. Bring your left foot back, keeping your left heel on the floor. Bend your right knee and lean toward the chair. You should feel a stretch in the calf of your left leg. Continue repeating with the right leg.
2.4. Thigh stretch Stand with your feet a little wider than shoulder-width apart and hold onto a chair. Keep the left foot forward, then point the right foot 45 degrees to the right. Plunge in the direction of your right foot without letting your knee go over your toes. Continue to repeat the movement on the left side.
2.5. Leg Swings Leg Swings is a leg movement exercise that stretches your hip joints.
Stand up straight, hold the post or barrier with both hands. Then, facing forward and standing with your right foot forward, side and back, you can swing higher and gently touch your toes with your hands. Continue repeating with the left leg.
3. Principles of muscle relaxation while walking.
To walk properly you need to warm up for 5 minutes before stretching and range of motion exercises designed to help muscles and joints exceed their range of motion. Do these movements slowly and comfortably. Stop if too much stretching causes you pain. If you have any medical problems that make it difficult to do one of these stretches, you can ask your doctor, physical therapist, or sports coach to do a workout. alternative flexible set.
4. Other Basic Stretching Exercises
Similar to the above, look for a pole, fence, or vertical wall that you can use for support as you do stretching and mobility exercises. You will start at the top of the body and work your way down.4.1. Neck movement This is a basic movement that is quite familiar to all of us, do not forget it in your stretching process.
Rotate the head half a circle from left to right. Continue to roll back to the opposite direction. Repeat 5 to 10 times.
Một số động tác cổ trong bài tập kéo giãn cơ
4.2. Rotate arms Spread both arms at shoulder height. Bring your arms back with your palms facing forward, thumbs up. Continue to rotate your arms forward in a circle. Rotate evenly 10 to 15 times. Then rotate your arms from front to back in the opposite direction 10-15 times. 4.3. Hip stretch when standing Stand up straight with your hands on your hips. Take your right foot one step forward. One front foot, one back foot. Lower your right knee so it's at a 90-degree angle. Your left leg is extended straight back. Hold the pose for 20-30 seconds. Continue repeating in the opposite direction. 4.4. Quadriceps Stretch Stand up straight, clinging to the wall for support. Bend your right knee, bring one leg back, and grab your foot with your right hand, keeping your heel back. Knees facing the floor. Use your hands to grasp the heel and stabilize it. Hold for 15 to 30 seconds, then switch to stretching the other leg. 4.5. Calf stretch Stand about an arm's length from a wall or a pillar. Lean against the wall, brace yourself with your arms. Place one foot forward, then bend the knee. Hold the other leg with the knee straight and lower the heel down. Keeping your back straight, move your hips toward the wall until you feel a stretch in your calves. Hold for 30 seconds and relax. Repeat with the other leg. Flexibility exercises can help you maintain full range of motion in muscle groups and joints. This is very beneficial for your health as you get older. The American College of Sports Medicine recommends doing flexibility exercises at least two or three days per week to improve and maintain your range of motion.
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References: verywellfit.com, webmd.com, rthritis.org
