Yoga How To Ease Muscle Strain Or Sprain

Most experienced runners pay attention to cross-training, and find a new sport will be out of the running. In all sports, running and yoga as milk and coffee-like coordination, the process of understanding – jogging, human muscle stretching, unbalanced force resulting in sprains or tense muscles, and yoga can mitigate these negative symptoms.

Speaking of yoga, most of the boys I'm afraid tend to be scared. In fact, not put the leg on the mind is called yoga, ran the following 8 simple movements , will be able to relax into the stretch, recovery results.

Pigeon-shaped tensile (Pigeon Pose)

This action is designed to stretch the hip, ease the fibers tear as a result of hip pain after running.

1. The right leg back, lying on the fitness mat.
2. The left knee bent forward, shins parallel to the ground.
3. After 20-30 seconds, switch legs.

Runner lunges (Runner's Lunge)

This method of stretching, relieving tight hip flexor muscles after running has worked wonders.

1. Bend your left leg and knee (90 degrees) at the front, right leg knee backward place.
2. Place hands in front, Palm down over the ground.
3. After 20-30 seconds, switch legs.

Frog-shaped tensile (Frog Pose)

1. Legs wanders, toe-out and palms on the front.
2. Knees close to the elbow as far as possible, but also to allow the elbow to knee position closer to stretch around the groin muscle.
3. In groups of 40 seconds, repeating 2-3 group.

Stretching of the pyramid (Pyramid Pose)

This action helps to relax your back and whole legs, to alleviate pain in the hamstrings and a running knee effect is quite clear.

1. Stand feet apart before and after, and hands in front, palms and sports blanket is exposure.
2. Use whole body with the head down the stretch.
3. In groups of 40 seconds, repeating 2-3 group.

Compound leg stretch (Quadricep Stretch)

1. The right foot forward, into a bow shape; left leg, his knee hit the ground.
2. Backward with your left hand grab the left foot, and gently stretch forward.
3. After 20-30 seconds, switch legs.

Baby stretch (Happy Baby Pose)

This action will help us stretch the hip inside of the Organization, the groin, and spine massage effect.

1. Snap Fitness mat in the back, legs bent close to the chest close up.
2. The hands hold the soles, and body to the left and right side a slight wobble.

Dog stretched on (Upward Facing Dog)

The action is the basic yoga routine "sun salutations" (Sun Salutation), part of the core can help stretch muscles.

1. The leg back, propping up the body with both hands.
2. Straight back as far as possible, do not look down.
3. In 20-30 seconds for a group, depending on the individual situation repeated.

Legs (Legs Up The Wall Pose)

This action can stretch the back side of the leg, torso and neck, accelerate body recovery after long runs.

1. Lie on your back on the ground, arms straight by your sides.
2. At the same time lift your legs, and keep 20-30 seconds.
3. Repeat 2 and 3 groups.

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