If you want to avoid the horrific sports injuries, a variety of stretching is indispensable. However, although people have been deeply immersed in the concept of warm-up before exercise, they are often ignored after exercise that is as important as warm-up. The exercise is a combination of “ cool down†and “ re-stretching †. Today we mainly discuss the static stretching exercises for various parts after exercise, not only for runners, but also for other sports. It can also be done according to your own needs.   　
Static Stretching (Exercises) Static-Stretching
Static stretching is extremely important for the prevention of injuries and the recovery of injuries. Static stretching should be performed after exercise. Static stretching before exercise may limit muscle exertion and have limited effect on injury prevention. When performing static stretching, it is necessary to perform equal positioning on both sides.
1. scapular extension (Scarf Stretch):
This is a simple and effective stretching exercise , especially to stretch the muscles around the shoulder joint. This stretch is especially helpful for weight lifting and throwing sports.
Practice: Stand with your feet at the same width as your hips and bend your knees. Cross your body with your left hand and bend your elbow slightly. Fix it to the left elbow with your right hand, then lean your left arm against your body until you feel the muscles of your shoulders are tight. Change the edge and repeat the same action.
2. Upper-Back Stretch :
This simple stretching exercise is mainly to stretch the muscles of the upper back, which is especially helpful for throwing sports.
Practice: Fingers are buckled, palms outward, lift your hands to the height of your chest and straighten your arms, lock your elbows and push your shoulders forward.
3. Lat Stretch :
This stretch acts directly on the latissimus dorsi for weightlifting, rowing and field events athletes.
Practice: Stand in front of a support that can support the weight, grasp with both hands and lean back and flex the knee. The legs apply force to the ground and the arms are pulled back.
4. Pec Stretch :
This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. This extension also contributes to the recovery after the throwing action training.
Practice: Stand next to a stable upright support. Place one hand behind the support and keep the upper arm in the same plane as the shoulder. Push the body forward slowly until the chest muscles feel stretched.
5. End of the stretch (ITB Stretch) :
The tendon bundle is a band-like connective tissue located below the outside of the thigh. Running, walking, gymnastics, and dance athletes should often do this stretching exercise to prevent pain from the inflammation of the knees (the sacral syndrome ) .
Practice: The body is upright and the feet are open to the same width as the hips. Stretch one foot across the other and raise the opposite arm high above the head to maintain balance. Repeat the action by changing sides.
6. Piriformis Stretch :
The sitting piriformis stretch is more advanced than the standing tendon stretch because this action requires better hip softness to perform correctly. For running, walking, gymnastics and dance athletes, this stretching action prevents the occurrence of sacral syndrome.
Practice: legs sit straight on the ground. Bend one leg and cross the other leg, and the crossed legs will remain straight and flat against the ground. One hand supports the body to stabilize, the other hand embraces the outside of the knee, and then slowly pressurizes until the tendon bundle is stretched.
7. 3-Point Quad Stretch :
The purpose of this movement is to stretch the quadriceps of the thigh and increase the softness of the knee joint. It is a relatively simple stretching exercise that is suitable for any leg training.
Practice: stand and stand against the bench or stable support, bend the knee on one foot and place it on the support, keep the body upright and look up ; slowly bend the knee joint supporting the foot, the body is lowered until the opposite thigh feels stretched ; support The calf pushes the body up and returns to the starting position. Repeat to stretch the other leg.
8. After the leg muscle stretch 1 (Hamstring Stretch 1) :
Any exercise involving repeated knee flexion, such as running and a flywheel, can cause tension in the back muscles of the legs. This stretching action helps prevent damage to the back muscles.
Practice: lie flat on the ground and straighten your legs. Roll up one foot and keep the knees straight and secure, then pull the toes toward you. If the softness is good, pull the thighs closer to the body and increase the stretch.
9. After the leg muscle stretch 2 (Hamstring Stretch 2) :
This simple stretching action stretches all muscles on the back of the thigh while relaxing the tight muscles and reducing the pressure on the lower back. Slowly stretch and avoid bouncing when the muscles are fully extended.
Practice: lie flat on the ground and straighten your legs. Bend your left knee and slowly pull it toward your chest until the muscles are stretched. Keep the back of the head in contact with the ground. Relax and then return to the starting position and change sides.
10. Adductor Stretch 1 :
Adductors intramuscular or groin stretch is a method to maintain a lot of hip motion softness.
Practice: Keep your body upright and put your hands on your hips. Bend the left knee so that the knee is positioned directly above the foot and the right leg is kept straight and the foot is attached to the ground. Move your body slowly to the left. Relax and then return to the starting position and change sides.
11. Adductor Stretch 2 :
This stretching action will stretch to the adductor short muscle. In addition, this action is easier to perform and can be done anywhere.
Practice: Take a sitting position, bend your knees and place your feet close to your body. Hold your hands tightly to ensure that they are tight. Slowly approach your knees to the floor. When you reach the limit, maintain your posture for a few seconds and then return to the starting position.
12. Calf Stretch :
In sports that require rapid movement ( such as sprinting ) , tight calf muscles present a higher risk of injury. For example, before running, you must do this stretching to avoid tightness of the calf muscles.
Practice: Take a standing position about a large step in front of the wall, push the wall with your hands, and stand with your feet at the same width. Stretch your left leg forward and bend your knees, and keep your left knee directly above your feet. I feel that the right calf muscles are pulled. Change the side to stretch the left calf.
13. Standing Stalling Glute :
In this stretched position, deep hip muscles and tendons must be stretched by a table.
Practice: Place your left leg on the table and bend your right leg to stand on your toes. The body leans forward until the left hip has a feeling of being stretched. Maintain this position for a few seconds, relax, and change sides.
14. Knee-To-Wall Stretch :
This action is often used by rehabilitation practitioners to assess the mobility of the ankle ( dorsiflexion ; dorsiflexion) . The left and right sides can be compared at the beginning of the injury and serve as a reference for subsequent rehabilitation efforts.
Practice: stand in front of the wall, the left foot is in front of the right foot, the left heel is flat on the ground, and then bend the left knee. When the left knee touches the wall, translate the left foot to the rear. When the left heel is off the ground, measure the distance from the toe of the left foot to the wall. Change the edges to make the same measurement.
15. Quad Stretch :
This stretching action stretches the quadriceps on the anterior side of the thigh. Because you must stretch in a standing position, you can also train your body posture and balance.
Practice: stand back against the table. Place the left instep on the table and keep the thighs on both sides parallel. Slightly tilt the hips back and feel the quadriceps on the anterior side of the left thigh being pulled. Maintain this position for a few seconds, relax, and change sides.
16. Stride Stretch :
This action has an excellent effect on relaxing the thighs and buttocks, especially for long-time sedentary people. When doing this, keep the hips as far forward as possible to maintain balance.
Practice: right foot stepping on a bench or Tiaoxiang high, so that leaning forward from an upright position to maintain the back of the hip, left leg straight, feet flat against the holding hands at the sides; open arms 90 Degree, then rotate the body, and the head also turns. Pause for a few seconds at the end of the action and then return to the starting position. After completing the required number of groups, change sides.
17. Lancelot Stretch :
For people with problems with lumbar stiffness, this would be a good stretching exercise. It can stretch the hip muscles, especially for strengthening the iliopsoas. The iliopsoas is directly attached to the lumbar spine, so it is important to maintain the softness of this muscle.
Practice: Stand with your feet shoulder-width and your hands on your hips. Step forward with the left leg and bend your knees until the right knee and the right foot are in contact with the ground, keep the body upright, and keep your eyes straight ahead ; the arms are raised above the head, the right arm is in front of the left arm, and the palms overlap. At the same time, the hips are rotated backwards. Pause for a few seconds at the end of the action and then return to the starting position. After completing the required number of groups, change sides.
18. Sleeper Stretch :
Many people overlook the importance of extending the posterior joint capsule of the shoulder joint. To prevent shoulder injuries, especially shoulder joint syndrome, it is necessary to maintain the softness of this area. Therefore, this simple action can extend the posterior joint capsule of the shoulder joint, with the goal of achieving consistent mobility on both shoulder joints.
Practice: The left side of the body lies, the head is supported by a pillow, the left upper arm extends to the front of the body parallel to the clavicle, the elbow bends, and the left forearm points upward toward the ceiling. b. Hold the left wrist with your right hand and slowly rotate the left forearm toward the floor. The goal is to have the left forearm flat on the ground. Maintain at the end of the action for 20-30 seconds, then return to the starting position and change sides.
19. Icing Of Quadriceps :
Those who engage in contact or collisional sports may have damage to the quadriceps. When this damage occurs, it is important to apply ice to the quadriceps in a knee-bound position, which can help restore the damage.
Practice: bend the knees, place the ice pack on the injured muscles, and wrap the thighs and calves with elastic bandages or ice-coated plastic film to fix the ice pack. The ice time is about 20 minutes. In the early 48-72 hours of the injury, depending on the severity of the injury, it can be applied twice every 1-2 hours.
20. Golf Ball Foot Massage :
Using golf balls to massage the soles of the feet is a good way to self-treat plantar fasciitis. Just start a gentle massage, then gradually increase the strength.
Practice: Step on the golf ball and move it back and forth along the sole of the foot. Through the foot, gradually increase the force of stepping on it, thereby enhancing the effect of the massage.
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