Pilates and Post-Exercise Relaxation: Relieve Muscle Tension, Accelerate Recovery
After intense exercise (such as running, fitness), muscles are prone to tension and soreness. If relaxation is not timely, it will affect subsequent training. Through "targeted stretching and breathing relaxation", Pilates quickly relieves muscle tension, promotes lactic acid metabolism, and accelerates physical recovery.
The "child's pose relaxation" is the first choice after exercise: kneel on the knees, sit the hips on the heels, put the forehead on the ground, stretch the arms forward, hold for 1 minute, and cooperate with deep breathing. Relieve tension in the waist, back, shoulders and neck muscles, and calm the heart rate.
For leg muscles, the "supine leg stretch" works well: lie flat, lift one leg with bent knee, hold the back of the leg with both hands, slowly pull it closer to the body, hold for 15 seconds, 2 times per side. Relax the back of the thigh and calf muscles, and reduce leg soreness after running.
"Side-lying spinal twist" can relax the trunk: lie on the side with bent knees, cross the upper leg over the lower leg, stretch both hands to both sides, turn the head to the direction of the upper hand, hold for 20 seconds, once per side. Relieve trunk muscle tension and improve body flexibility.
Relaxation suggestions: Perform Pilates relaxation for 10-15 minutes after exercise, with gentle movements, focusing on tense parts. Insisting on relaxation can reduce sports injuries and improve training effects.
