1. How to relax your legs after dancing: downward dog pose
This is a classic yoga movement, which can exercise your upper and lower parts of the body and stretch the ligaments at the same time.
Support the ground with both hands and feet, and lift the body into an inverted “V” shape. Make sure your hands are shoulder width apart and your fingers are open. Both feet are the same width as the span, and the heels are backward, keeping the toes, heels and hips on the same plane.
Relax your head, keep this motion, and take 5 deep breaths.
2. How to relax your legs after dancing: one leg downward dog pose
This variant of the one leg downward dog style is to bend the leg lifted upward, which can improve the elasticity of the hip and stretch the spine and tendons.
Starting from the downward dog pose, keep your thumbs close together with your feet together. Keep the left heel in contact with the floor, lift the right leg to form a single leg downward dog pose, and then bend the knee. Try to keep the heel of your right leg close to your hip and stretch your knee up as much as possible. Look up to the left and stretch and bend your spine. Keep your feet and head as close as possible.
Keep doing this, take 5 deep breaths and relax.
3. How to relax your legs after dancing: stretch half bridge
This action allows you to open the front of your body, exercise your shoulders and tighten your hips like a ballet dancer.
Starting from the one leg downward dog pose, slowly lower the right leg and straighten the right arm. Just turn your body 180 degrees and face up. Adjust your legs so that they are parallel and slightly wider than your crotch. Support your legs, lift your hips as high as you can, and extend your hands as far as you can.
Hold on to this movement, take 5 deep breaths, and look at the outstretched arm or the roof.
4. How to relax your thighs after dancing: mental relaxation
The recovery after dancing not only includes the recovery of the dancer’s physiological function, but also includes the recovery of his psychological function. The mental relaxation method we use is to let the dancer relax and recover physically and psychologically. It can not only eliminate muscle tension and restore internal organs, but also make the dancer mentally adjust and mentally relax, and finally produce the pleasure after sports training.
5. How to relax your legs after dancing: Bath relaxation
Let the dancers take a bath in the bath room after practicing the above three relaxation methods. If there is no bath room in the school, athletes can wash their feet with hot water before going to bed, especially wash their legs and feet with hot water. This can not only accelerate blood circulation and eliminate fatigue, but also make athletes feel comfortable physically and mentally, and help athletes sleep.
What symptoms will appear in the thigh after dancing
Muscle soreness
People who seldom take part in sports usually have local muscle soreness when they take part in physical exercise for the first time or when they exercise for a long time. In fact, muscle soreness is a normal physiological phenomenon and a reaction to maladjustment to exercise. Don’t worry. As long as I keep exercising, I will disappear in a few days.
In order to avoid muscle pain, control the amount of exercise when you take part in exercise for the first time, and the amount of exercise should be increased from small to large. Before and after each exercise, we should do a good job of preparatory activities and finishing activities.
Limb weakness
Some people will suffer from mental malaise and limb weakness after strenuous exercise and sweating. This is caused by excessive loss of water in the body due to excessive sweating. When people lose more than 2% of their body weight, they will feel like drinking; When it exceeds 6%, dry mouth, oliguria and weakness will occur.
Muscle spasm
Muscle spasm, commonly known as cramp, is the involuntary tonic contraction of muscles. The muscles prone to spasticity during exercise are calf gastrocnemius (leg belly), followed by flexor hallucis and flexor digitorum plantaris. When muscle spasm occurs, local muscles are hard or bulging, causing severe pain that is not easy to be relieved for a while.
I can’t do anything after dancing
Squat down or sit down to rest
After dancing, people will feel very tired, especially want to squat or sit down for a rest, but in fact, this is a very wrong practice, because squatting and resting immediately after dancing will hinder the return of blood in the lower body, affect the normal circulation of blood, and make the body function more and more tired.
Drink lots of cold drinks
After dancing, people will feel thirsty and want to drink water. Some people will drink cold drinks immediately, which is a wrong way to hurt their stomach and body! This is very easy to cause gastrointestinal discomfort, and even diarrhea and abdominal pain. In the process of human movement, our digestive system is in a state of inhibition, and our digestive function is weak. If we suddenly drink a lot of cold drinks, it is very easy to cause gastrointestinal diseases.
Blow the air conditioner and take a cold bath.
When dancing, the blood vessels on the surface of the human skin will expand, the body temperature will rise, and the pores will open to allow sweat and waste products to be discharged. If you go to the air conditioner to take a cold shower immediately, your pores will shrink, and sweat and waste will stay in your body, causing serious harm such as dysfunction and immunity decline.
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