Sprain prevention, sleep aid and thin legs! Stretching the lower body and improving metabolism

 Do you feel that your thighs are stiff, sore, and soft? The editor introduces 5 yoga movements to help you move the hip joints and reduce the pressure on the lower back. Relaxing the ankles helps you save a lot of effort during exercise and can also prevent sprains. Stretching the calf muscles will speed up the metabolism and at the same time. Thin legs; pulling the hamstrings can also speed up blood circulation and improve sleep quality.

You can choose to move your lower body when you wake up in the morning to loosen the tendons of your thighs, move your muscles, and exercise your balance! In addition, when you do every action, you need to breathe deeply and evenly, which can help you calm down every morning and start a day of life.

 

1. Ankle rotation

It can relieve the soreness of standing for a long time. It can also be used as a warm-up action before exercise or a stretch after exercise. If you cannot stand on one foot for a long time, sit in a chair. If you want to increase the intensity, you can try to let go of your hand.

(1) Stand with your right foot and hold a chair, cabinet or wall with one hand to maintain balance.

(2) Slowly draw a circle with the ankle 10-20 times, then draw a circle in the opposite direction.

(3) Change feet, repeat 2-3 sets on each side.

  

2. Calf stretch

This action can relieve the tightness of the calf caused by wearing high heels or thick heels. The spine, shoulders, and chest should be straight. If you want to strengthen the strength of stretching, the feet that support the body can be stepped on the floor in front of the towel.

(1) Stand up straight, put the front half of your right foot on the rolled towel, and place your ankle on the floor.

(2) Place the left foot directly under the left hip.

(3) Keep still or straighten slowly and then bend your right foot, feel the stretch of the calf, hold for 30 to 60 seconds. Repeat with the left foot.

3. Low lunge

This action is quite suitable for a long time in a car or after an airplane. It can sculpt the quadriceps and broad flexor muscles, activate the muscles of the legs, and strengthen the flexibility of the hips and lower spine. Those who like cycling and running can do it before and after training. Squat as low as possible when stretching to strengthen the strength of the stretch, and a yoga mat underneath can protect your knees.

(1) In a standing posture, step on your left foot back, let your left knee touch the floor slightly, and put your hands beside your ears to the sky.

(2) Quickly retract the left foot to touch the right foot, and return the hands to both sides.

(3) Repeat this action, changing to the right foot. Repeat 10-15 exchanges.

4. Stretch your legs

This exercise mainly targets the hamstrings, inner and outer thighs, ankles, knees and hips. It is a good warm-up exercise before squats and kettlebells.

(1) Stand with your feet parallel and open about 90 cm.

(2) Keep your spine straight, bend forward at the same height as your hips, and place your hands on the floor directly below your shoulders.

(3) Push the hips back and put the weight on the heels.

(4) Bend the right knee and switch to the right hip and foot again. The right knee remains above the right ankle.

(5) Push the left foot out with the strength of the right inner thigh, and press the left foot against the ground.

(6) Hold for 10 to 30 seconds at a time and then switch feet, while doing 10 to 15 reps.

5. Sitting piriformis stretch

After many exercises, your thighs may feel sore, or when your lower back is stiff due to sitting for a long time, you can use this action to relieve discomfort. Keep the overlapping knees elastic during the process to maintain stability.

(1) Sit on the edge of a chair or stool, straighten your body, and place your feet on the floor.

(2) Put your right ankle on your left knee and press your right knee down slightly.

(3) Bend forward, stretch your hips, and place your hands on your shins. Maintain for 30 to 60 seconds, repeat on the other side.