If you were at a baseball game before it started, you probably saw players performing various foot tricks in the field. But you don’t have to be an athlete to stretch or benefit from your leg muscles. The benefits are many and include:
Overall better health
Improved ability to improve in a particular game
- More relaxation
- Reduced risk of injury
- The pain is gone
- More flexibility
- Types of stretching
However, before you start the routine, it is good to know that there are many types of stretching as well as flexibility exercises, such as:
Static elongation. This is the most common. This is done by stretching the muscle as much as possible and lasting up to 30 seconds. There are two types of static areas:
Active: You pull or push a muscle to increase the stretching force. Passive: Someone else uses muscle strength, or you use something like a towel or rubber band to increase intensity. Dynamic stretching. It’s a constant movement to mimic the part of the game or exercise you’re doing. For example, if you are a runner, you can take slow steps by lifting your knees to your chest and slowly pumping your arms.
Ballistic stretching. This type uses repetitive jumping movements, such as falling into an arc and then climbing into the air by pushing the balls several times with your feet. This will help stretch the muscles of your calf. It usually switches between low and high speed. Doctors recommend that you perform static stretching before switching to ballistic stretching.
Active isolated section. You only do this for 2 seconds at a time, but in multiple repetitions. At each interval, you should try to increase the stretch level a bit.
Myofascial release. This is always done using a rigid foam roller. For example, you can sit on it with the lower thigh or hamstring resting on a foam roller. Then you slowly repeat the roller, which helps to release tension and improve muscle flexibility. When scrolling, you should cover 2 to 6 inches from your foot for 30 to 60 seconds. If you have never used a foam roller, your coach will show you the right way to do it. There are also various yoga positions that can help you.
Leg muscles to stretch. You have a lot of muscle in your leg. Some of the most common things that excite people or that you might find include the following:
Calf: Often referred to as the “calf muscle”, it actually consists of two separate muscles that lie on the back of the lower limbs. The calf muscles help bend the leg and foot.
Hamstring: There are actually three hamstring muscles that run along the back of your thigh. They start under your pelvis, over the knee and end at the bottom of the foot. The hamstring muscles allow you to stretch your legs straight back and bend your knees.
Quadriceps: The four different muscles form the quadriceps that lie on the front of the thigh. Quadriceps help to lengthen the knee and bend the leg.
How to stretch
Calf muscles: Move the weight forward as one leg extends in front of you. Lay your back completely on the floor.
Hamstrings: Put your feet in front of you while sitting on the floor. Lean forward slowly and gently, keeping your back straight.
Quadriceps: In an upright position, slowly hold on to something solid, such as a chair, to balance with your right hand. Bend your right foot behind you while reaching for your back with your left hand to hold your right ankle. When to stretch. Adults (who are not injured or have rehabilitation) should try to perform strokes 2 or 3 days a week and should:
Hold each part of the leg muscle for 10-30 seconds
Repeat each stretch two to four times
Stretch when the muscles are hot, not cold. You can warm up your muscles with 5 to 10 minutes of light aerobic activity (walking, jogging, with a fitness machine) or even a hot water bath or shower. After completing a cardio workout, it is also a good idea to do your stretching. This is because your muscles become warm and stretching can be part of your cooling activity. What not to do
Don’t stretch when your muscles are cold. This does not mean that you start stretching when you come to the gym or when you go to the tennis court.
The following lower parts of the body are normal but dangerous:
When leveling your feet, bend to reach your toes or the floor. This can cause you to stretch your knees too far or put too much pressure on them. Traditional obstacle course raid. Here you sit on the floor with one leg straight in front of you while you bend or break the other leg behind you. This can result in stretching and injury of the knee ligaments.