What are the stretching exercises? What are the items of stretching exercises

Follow the steps below and stretch your body slowly until you feel your muscles tighten. When you feel pain, don't deadlift the ligaments and don't jump in case the muscles are strained. During each stretch, hold for 10-20 seconds and breathe evenly.

1. Leg exercises.

a) Take one leg in an arch and straighten the back foot. Face the wall so that the back foot and back heel are in one direction.

b) Bend your knees as you did in the previous step, but move one foot closer to the wall and extend your bent hind leg as much as possible.

c) Repeat the same method for the other leg.

2. Outer buttock movement.

a) Hold your hands on the wall with your legs straight and one foot on the back of the other. Keep your hips in line with your body and then tense, hold, not toward.

Posterior bending. b) Repeat with another leg.

3. Lower body exercise.

a) Stand with your feet apart at a similar distance from your shoulders, with your head down and your waist level. If your body is flexible, you can cross one leg over the other.

Make some stretches in front of you, hold it and then switch to another one.

b) Squat down your hips slowly, keeping your knees slightly flexed.

c) Stretch the part of your back leg that you feel needs to be tightened.

4. Sideways movement.

a) Stand with your feet apart at shoulder distance, toes forward, one hand around your waist, and the other hand stretched out to the side near the arm.

b) Straighten upwards and hold your right hand with your left hand so that your waist is stretched sideways. Slowly pull down to the left.

c) Repeat with another hand.

5. Thigh muscle exercise.

a) Lie down on your stomach and pull your back heel with the opposite hand. Try to keep your thighs close to your calves.

b) The same exercise can be applied to standing.

c) Do the above exercises twice – one leg at a time.

6. Internal movement of the thighs.

a) Sit on the floor with your legs facing each other. Press your knees down with your elbows.

b) Stand with your feet about 3 to 4 feet apart and gently turn to the side. Extend one leg so that the knee is straight and bend, straighten the other leg and bend the body forward.

Press one side of your knee as hard as you can. Keep your toes forward!

c) Repeat the above exercise for the other leg.

7. Leg ligament movement.

a) Sit on the floor with one leg straight and the other bent, try to reach the straight toes with your right hand, then switch to your left hand.

b) Repetitive movements are used for the other leg.

8. Gluteal exercises.

a) Lie on your back on the floor and pull one leg as far as you can towards your chest, holding it with the other leg straight. Then switch legs.

b) The same movement applies to standing.

9. Tibial movement.

a) Holding your hand against the wall, lift one leg and place your full body weight on the other. Straighten the lifted leg and rotate the ankle.

b) Repeat the same movement for the other leg.

10. Waist exercise.

b) Gently move your spine up and down, bringing your chin down against your chest. This will stretch the muscles in your spine even more.

c) 4-8 reps per set or stop until you feel your back fully extended.

Simple stretches that can be done while sitting.

Stretching is a training action that every fitness enthusiast or athlete must learn, reasonable stretching training can not only relax muscle tension, but also avoid muscle strain. So, do you know what are the common stretching movements? Let's take a look at it now.

1.Scapular extension.

Scapular stretching is a stretching exercise that stretches the shoulder joint, when we stretch, we first have to keep standing, legs slightly apart and shoulder-width apart, legs and knees slightly bent. Hold your left hand over your body, bend your elbow, fix your right hand at your left elbow, and slowly bring your left arm closer to your body until you feel a tight grip on your left arm and resume your initial movement.

2.Stretch the lata dorsi.

The latissimus dorsi stretch is a stretch that relaxes the latissimus dorsi and back muscles. Before stretching, we need to find a support that can support the weight of the body, hold the support with both hands, slowly lean back, flex the knee joints of the legs, slowly exert force on the ground with both legs, and slowly pull the arms back.

3.Pectoralis major muscle extension.

Pectoralis major stretching is mainly to train the upper edge of the chest muscles, and often doing this stretching action can relax our chest muscles and increase the flexibility of the muscles. Before stretching, we need to choose a stable upright support, place one hand on top of the support, keep the upper arm and shoulder on the same plane, and then slowly push the body forward, knowing that the chest muscles can clearly feel the stretching effect.

4.Iliotibial band extension.

The iliotibial band is a band-like connective tissue located down the outside of our thighs. If you are a regular runner or dancer, it is recommended to do a 30-minute iliotibial band extension every day to relieve the pain caused by inflammation around the knee. The stretching essentials are:

Maintain your body upright, with your legs hip-width apart, and hold one foot over the other, while the opposite arm is raised above your head to maintain balance. Repeat this exercise with your legs alternately.

Common stretching exercises include touching the ground with both palms, pulling up with both hands, and expanding the chest. To touch the ground with both palms, keep your body straight, and bend your waist forward to press down so that your palms touch the ground. Pull up with both hands facing up and fingers crossed up to the maximum.

The chest expansion exercise requires bending the hands at 45 degrees and pressing twice on the front and back of the chest, and then pressing the hands back twice.

1. Touch the ground with both palms

One of the most common stretching exercises is to keep your body straight, bend your waist forward and press down until your palms can touch the ground, then lift your body slightly and press down several times.

2. Pull up with both hands

Straighten your body, put your palms up, and raise your fingers above your head to the maximum, this movement can also have the effect of stretching the body, and it has a certain effect on the muscles and bones of the upper body.

3. Chest expansion exercises

Chest expansion exercise is one of the movements in broadcast gymnastics, you need to hang your hands down naturally, open your feet at 45 degrees, raise your hands in front of your chest, bend your elbows at 45 degrees and press them twice, and then press your arms flat and press back twice.

(1) Stretching action one:

First of all, stand facing the wall, after shaving the left foot with the right foot, the right heel should be placed 30-45cm in front of the toe of the left foot.

Place your palms flat against the wall. The right knee is bent and the left foot is almost straight. Slowly push your hips forward until you feel a tension in your calf or left leg. Hold this position for 15-30 seconds.

Then bend your left foot slightly, but keep your left heel off the ground, and tendon your left foot tendons. Repeat with the other foot.

2) Stretching action 2:

Place your left foot on a platform or railing that is waist-high, rest your left heel on the platform, bend your hips forward, and tilt your upper body in the direction of the leg you are lifting. Hold this position for 15-30 seconds.

Repeat with the right leg. The tension should be felt in the tendons and lower back of the lifted leg.

(3) Stretching action three:

Facing the door frame, place your hands on either side of the doorway, and walk forward through the doorway at shoulder level until your chest muscles feel slightly tightened. Hold this position for 20 seconds.

4) Stretching action 4:

Facing the side of the door frame or an upright post, place your hands on the door frame or post at about shoulder height, and shrug your shoulders slightly so that the muscles in the upper back part feel like they are pulling apart. Hold this position for 20 seconds.

(5) Stretching action five:

Stand with your feet shoulder-width apart. Extend your right arm, turn your head, bend to your left side, and hold this position for 20 seconds. Bend your left hand to the right again and repeat.

6) Stretching action 6:

Lie on your stomach with your head down. Grasp the foot with your right hand and gently pull it back towards your hips, and the right quadriceps muscle (above the right thigh) should feel tight. Hold this position for 15-30 seconds. Repeat with your left leg.

Such a detailed stretching explanation, let's try it together!

For the most complete stretching, training must be stretched, put on the muscle to pile up lumps.

Sitting posture line curvature, abdominal and dorsal movements. Also, spread your legs shoulder-width apart, hang your hands down naturally, and then stretch your right hand upward, close to your ear, and bend to the left. Same on the other side.