How to do leg stretches
Leg stretching is an indispensable part before and after exercise. It can not only improve flexibility but also prevent sports injuries. The following are scientific methods and precautions about leg stretching that have been hot topics on the Internet in the past 10 days to help you relax your muscles efficiently.
1. Why do you need to stretch your legs?
Stretching can relieve muscle tension, improve blood circulation, and increase joint mobility over time. The following are the benefits of stretching that have been hotly discussed by netizens recently:
| benefit | Data support |
|---|---|
| Relieve aches and pains | 78% of sports people’s feedback is effective |
| Prevent strains | Reduce the risk of sports injuries by 43% |
| Improve flexibility | Significant improvement can be seen within 4 weeks |
2. 5 popular leg stretching exercises
According to recommendations from fitness bloggers and sports medicine experts, searches for these movements have recently increased by 120%:
| Action name | target muscles | Key points of steps |
|---|---|---|
| Quadriceps standing stretch | front of thigh | Stand on one leg, holding the instep of your foot against your buttocks |
| seated forward bend | hamstrings | Straighten your legs and reach your toes with your hands |
| lunge leg press | hip flexors | The knees of the front legs do not exceed the toes |
| Calf stretching against the wall | soleus muscle | Lean forward with the soles of your feet against the wall |
| butterfly stretch | inner thigh | The soles of the feet are facing each other and the knees are pressed down |
3. Things to note (recent hot topics of discussion)
1.Avoid ballistic stretching: In the Douyin #stretching misunderstanding topic, experts emphasize that static stretching is safer
2.Unilateral stretching time3.breath control: Xiaohongshu’s popular note points out that you should take deep breaths when stretching.
4. Frequently Asked Questions
| question | Professional advice |
|---|---|
| Is pain normal when stretching? | A slight pulling sensation is normal, but severe pain needs to be stopped. |
| Stretch before or after exercise? | Dynamic stretching is for warming up, static stretching is for cooling down |
| How long does it take to take effect? | Stick to it every day and see significant improvement in 2 weeks |
5. Advanced plan
Recommended recent popular training videos at Station B:
• 5-minute stretching routine in the morning (2.5 million+ views)
• Deep stretching set on the yoga mat (180,000+ collections)
Summary: Scientific stretching requires mastering the movement standards, controlling the duration, and cooperating with regular training. Start practicing these network-verified methods now to make your legs more flexible!
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