Running marathon is a sport that is loved and practiced. However, it is necessary to focus and perform intensive muscle dilatation exercises to reduce pain and prevent injuries.
Hip folding muscle relaxation exercises
The hip folding muscles often tension after a long marathon. Therefore, muscle relaxation should be focused properly to bring optimal efficiency.
To perform the hip -folding exercise, kneel on one leg to the floor, the other leg forward with 90 degrees angle. Push your hips forward gently until you feel the tension in the front hip. Accordingly, keep this position for about 30 seconds and continue to perform on the other side.
Front thigh muscle relaxation exercises
The front thigh muscles work quite a lot when exercising, especially when running the marathon. To perform the front thigh muscle relaxation exercise, stand upright and gently pull your heel to your butt, hold your knees down. Hold this position for about 30 seconds and continue to perform with the other leg.
Rear thigh stretching exercises
The back thigh muscles also need to be relaxed regularly to minimize injuries. Sit on the floor and straighten one leg and then bend the other leg so that the soles of the foot touches the inner thighs of the stretched leg. Bow gently forward and try to touch the toes of the stretched legs, hold this position for 30 seconds and then switch sides.
Calf stretching exercises
The calf muscles are under a lot of pressure when running the marathon, so to perform an effective muscle relaxation exercise, stand opposite the wall, put your hands on the wall at shoulder -length altitudes. Step one leg back, hold straight and press the heel to the floor. The front legs slightly shrink and hold the posture for 30 seconds before changing sides.
Lower back and spine stretching exercises
This exercise will help the body relax on the lower back and spine. First lying on your back and stretching your legs. Costs the right leg and pulling the knee towards the chest, then turning the knee to the left, holding the right shoulder to touch the floor. Perform this movement for about 30 seconds and switch sides.
