Exercise movements that should be done after sports
I have done my sport, if you think that you should rest immediately, you think wrong, you will rest your body first with a few exercises after sports. After training, you can feel much more vigorous with a few simple stretching movements to rest and relax your tired muscles. Stretching movements after sports will increase joint flexibility to a high extent and will prevent you from experiencing possible injuries. Stretching movements after sports are as important as warming up and stretching exercises done before sports. It is necessary to apply stretching movements after sports in order to distribute the lactic acid accumulated in the muscles during the training and not cause pain. You can do simple but effective stretching exercises that will reduce the tension in your muscles.
1. Abdominal Stretching Exercise: If you have done exercises such as plank and sit-ups during training, you can relax by doing abdominal exercises after sports. In addition, since the abdominal region is very important in maintaining your body balance, it will be beneficial to do abdominal stretching movements after training. Lay down your gym mat, lay face down on it. Your hands should be straight and in contact with the ground. Lift your upper body up. In the meantime, take care to get support from the ground with your palms. Then slowly lower your upper area to the ground, bringing your arms back to the first position. Doing this exercise for 30 seconds will be enough to stretch your abdominal area.
2. Back Stretching Exercise: These are the exercises that should be done to soften your back muscles that are tense while training and to remove the tension on them. It will also help reduce back pain after sports.Lie facedown on your gym mat. Place your hands on the mat with palms touching the floor, parallel to your shoulders. Lift your hip area upwards with the help of your hands by taking support from the ground. With the help of your feet that are in full contact with the mat, lift your knees up without bending them and stretch them. Then return to the first stance. You can perform this exercise for 10 repetitions. Pay attention to inhale while raising your body, and exhale while bringing it back to the original position.
3. Hip and Leg Stretching Exercise: This movement, which will help your hip and leg muscles to gain flexibility, endurance and strength, will help you relieve post-exercise pain and relax. Bend one leg at the knee while standing with your back straight. Place your other leg on the thigh of the bent leg. If you wish, you can get help in balancing by holding your toes. Slowly bend down into a squatting position. For greater flexibility, you can move closer to the ground. Then slowly get up and take the starting position.
4. Arm Muscle Stretching Exercise: If you have done intense arm exercises during the training or if you use your arms more effectively, such as basketball or volleyball, you should not neglect to stretch your arms afterwards. Take a standing position with your spine straight. Extend your right arm across the chest, without bending it diagonally, and hold. You can support with your left arm. Then do the same movement using your left arm, this time supporting the elbow with your right arm. Then stretch your arms tensely, without bending them, to the sides and forward. Finally, cross your arms behind your head and stretch one arm and the other alternately. 5. Neck Muscle Stretching Exercise: While you are coming to the end of post-exercise stretching, you should not forget to relax your neck muscles. The more flexible the neck muscles, which have a sensitive structure, the less contractions you will experience.
You can do this while standing or sitting, depending on your preference. Release your arms. Turn your neck slowly to the right and left. Then tilt your head forward and slowly move it back until your chin touches your chest. The point you should pay attention to; You should practice this exercise as gently as you can, without forcing yourself.
