What does the right stretching look like?

Exercise 1: Stretch the back of the thigh.

If you bend over during the movement, it will not only lose its effect, but also cause pressure on the spine. Sit, with one leg straight and the other knee bent, and the upper body keeping the back straight, reaching out and slowly stretching forward.

Exercise 2: Stretch the back of the thigh.

Lie flat with one leg straight and lift the other leg, taking care to lift the leg straight and the lower leg not to be brought up.

Movement 3: Stretch the front of the thigh.

Lie on your side and lift your upper leg back, keeping your legs together at all times.

Exercise 4: Stretch the front of the thigh.

Don't lean forward, and don't push your front knees past your toes.

Exercise 5: Stretch the back of the calf.

When stepping down with the heel, the toes must be facing straight forward, and the toes facing outward can not fully stretch the triceps muscles of the calf, but also easy to pull the arch of the foot down and cause flat feet.

Exercise 6: Hip stretching.

During the stretching process, the upper body should lie flat and the head and waist should not be off the ground.

Exercise 7: Stretch the front of the hip.

Keep your back straight and don't lean forward. The knee of the front leg should be in the same direction as the toe, and the knee should not exceed the toe.

Wrong stretching exercises and 4 correct stretching movements to relieve back soreness caused by sitting for a long time.

1. Neck stretching.

Takeaway: Place your hands on your hips, straighten your back, gently lift your head and stretch upwards.

2. Lateral stretching of the neck.

Takeaway: Sit, stand up straight, tilt your head to the left, ears to the left shoulder, and repeat the exercise in the opposite direction.

3. Baby-style back stretching.

Muscles involved: Back muscles.

Takeaway: Kneel with your legs apart, hips towards your heels, and your body forward, trying to touch the ground with your forehead.

4. Stretch the abdomen in a camel style.

Muscles involved: rectus abdominis and external oblique abdominals.

Takeaway: Push your hips forward, slightly upward, without squeezing your waist too much.

5. Buttress chest stretching.

Muscles involved: the widest muscles in the back and chest.

Takeaway: Stand facing the wall, push the wall with your right hand, slowly move away from the wall, and repeat on the other side.

6. Wide-angle adductor muscle stretching.

Muscles involved: adductor and hamstrings.

Takeaway: Sit on the floor with your legs straight and spread out, without bending your knees, lean your body forward and extend your hands forward along your legs.

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

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

Commonly used lumbar stretching movements: first, first stretch one knee joint until you feel a moderate stretch in the waist, and repeat the same action on the other side; Second, first keep your chest towards the mat and then your arms up; Three, sit up and put your feet high.

Stretching movements must be done before training, do some dynamic stretching, help the body to activate the joints, increase the body's blood circulation, and reduce pain. After training, you should do a static stretch, like yoga, a static stretch.

The whole body stretching exercise mainly includes: 1. Stretching the chest and shoulders, stretching parts: shoulder deltoid, pectoralis major 2, triceps brachii stretching

Stretching part triceps brachii 3, lunge upper limb extension: stretching part of the front of the thigh and hip joint 4, back of the thigh stretch: stretching part of the inner thigh 5, butterfly extension:

Stretch the site of the groin.

The movements that occur are raising hands and legs, kicking, body bending, push-ups, sit-ups, yoga.

The stretching action can push the abdominal wheel, or you can raise your hand and jump up to exercise!

Stretching movements include scapular extension, iliotibial band extension, upper back extension, lata dorsi extension, pectoralis major extension, etc.

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.

1. Stretch upright with both hands.

The person stands upright, with his fingers crossed and raised upward, holding his hands out until he feels the limit.

This type of stretching is good for stretching the bones and muscles of your upper body, making your upper body straighter.

2. Stretch sideways in a sitting position.

In a sitting position, lean your body to the other side and touch the ball of your foot with your hand.

The exercise has a powerful stretching effect on the muscles in the lower back.

3. Bend over and touch the ground with both palms.

Stand, bend over, and touch the ground with your palms. This is the most classic stretching exercise.

This is very effective for the trainer's waist and leg stretching.

1. Hold your arms and turn your body, open your feet to the width of your shoulders, take turning to the left as an example, with your left arm sandwiching your right arm and turning to the left, and vice versa. This action can stretch the lower back muscles very well, and it is a very practical upper body warm-up exercise. 2. Bend over and hug the legs Mainly stretch the tendons at the waist and behind the legs.

3. Brace kicking This is mainly to stretch the abdominal muscles and crotch flexibility, at home, support your hands on the edge of the bed, you don't have to use too much force, you can have a center of gravity to support it, and the body and legs are at a 90-degree angle. One leg is supported and the other leg is kicked to the side and back. 4 Standing on one leg with both hands up and ten movements derived from yoga, standing with the right leg as an example, the right leg is the supporting foot, the left leg is bent and gently stepped on the inner knee of the right leg, paying attention to the crotch to be open, and the left knee facing the left.

Raise your arms straight above your head and fold your hands. This movement mainly stretches the back and waist, and is also good for the body.

Stretching is a fitness method that softens the coordination between ligaments, muscles, and joints, reducing the likelihood of injury. Both active and passive stretching are included.

The so-called active stretching refers to relying mainly on the strength of the contracted muscles, rather than other external forces to keep the action in a specific position, the advantage is that it can increase the flexibility of the movement and the strength of the contracted muscles. The so-called passive stretching refers to the use of one's own body weight or equipment to maintain a certain stretched position of the limb. It is a slow, relaxing stretch that can also play a role in reducing nerve and muscle excitability, and is a good way to relax after exercise.

There are three ways to stretch the shoulder: 1. Forward flexion and extension of the shoulder joint, you can hold a mineral water bottle filled with water to swing the forearm, which can effectively stretch the long head tendon of the biceps brachii on the front side of the shoulder joint and the infraspinatus muscle on the back side, as well as the tendon and other tissues at the teres minoris position. When stretching, it is necessary to gradually increase the range and height of the movement, which can play a good stretching role.

2. Stretch the abduction of the shoulder joint, you can stand on one side of the wall when abducting, support the wall with the palm of your hand, and climb up along the wall with your fingers, which can effectively stretch the abduction function. 3. The stretching of the shoulder adduction function is mainly aimed at the lateral deltoid muscle of the shoulder joint, and when stretching, you can hold the upper limb that needs to be stretched with the hand on the other side, and gradually increase the range, time and strength of adduction, which can effectively play an adduction role.

Sit-ups, squatting steps, back and forth tiptoe movements.

The most basic stretching movements1.Low lunge - stretch the anterior side of the hip.

Place your left knee on the back of your foot and your right foot in front of you, aligning your knee with your ankle.

Push your hands on the front of your thighs and stretch your ribcage upwards.

The hips sink forward and downward.

Hold for 30 seconds and switch sides.

2.Strengthened side stretch - stretch the back of the leg.

The right foot is in front, the left foot is in the back, and the heel is slightly staggered from side to side.

Keep your legs straight and your hips straight.

Fold the upper body down to the front.

Keep your spine stretched and lift your legs up vigorously in front of your thighs.

Hold for 30 seconds and switch sides.

3.Simple Sit Stretch - Stretch the side of the body.

Sit simply, with your left hand on the left side and your right hand extending upwards to your left.

Keep your right shoulder open back and your left ribcage forward.

Bend your left elbow to strengthen the stretch.

Hold for 30 seconds and switch sides.

4.Single Leg Ramp - Stretch the calf and the back of the ankle.

Come to the inclined board and then go to the left knee to the ground.

Push your right heel back down.

Hold for 30 seconds and switch sides.

5.Stand on one leg with your knees bent - stretch the front of your thighs.

Stand with your right leg bent and your left hand against the wall.

Grab the right instep with your right hand back.

Pull the heel close to the right hip.

Hold for 30 seconds and switch sides.

6.Half dove pose - stretch the outside of the hip.

The right leg is bent in front and the calf and knee are on the outside of the land.

Extend your left leg straight back and keep your instep calf knee touching the ground.

Straighten your hips and put your hands on the ground.

Hold for 30 seconds and switch sides.

7.Standing against the wall stretch - stretches the front of the shoulders and pectorals.

Stand side-to-side against the wall with your left leg in front and your right leg in the back.

The left elbow is bent, and the forearm and palm are against the wall.

The right shoulder is back and the left ribcage is forward.

Hold for 30 seconds and switch sides.

8.Cow Face Arm - Stretch the front of the shoulders and armpits.

When you come to Vajra Seat, bend your right hand upwards and downwards and touch the lower back side of your cervical spine.

The left hand is bent upwards at the bottom, and the back of the left hand is attached to the back.

Hold for 30 seconds and switch sides.

9.Supine twist - stretch the spine.

Lie on your back with your left leg bent and your right hand on the outside of your left knee.

Hit the ground to the right and look at the brick to the left.

Hold for 30 seconds and switch sides.

The basic movements of stretching are as follows:

Movement 1: Chest stretch in a kneeling position.

Kneel on the mat with your back straight, your core tightened, your shoulder blades retracted, your arms straight back, your hands holding your feet to keep your body steady, leaning forward, holding your chest up and your head up, feeling the stretch in your chest and front of your shoulders to keep your movements moving, and keep breathing naturally.

Exercise 2: Kneeling back stretch.

Kneel on the yoga mat with your knees, lean forward with your upper body and shout on the mat, extend your arms forward, push your hips back, press your shoulders down, feel the pulling sensation of your back and waist to keep moving, keep breathing naturally, and don't hold your breath.

Movement 3: Cat Stretch (stretching the back and abdomen).

Lean over, support your body with your arms directly below your shoulders, bend your elbows slightly, kneel down to keep your body steady, arch your upper back upwards, bow your head at the same time, pause at the apex, feel the pulling sensation on your back and then sink your chest to the lowest point, and raise your head at the same time to feel the pulling sensation in your abdomen.

Exercise 4: Abdominal stretching.

Lie down on the yoga mat, stretch your legs together and stick to the ground, bend your elbows with your hands to support your upper body and raise your chest, so that your abdominal muscles are fully stretched, keep moving, and maintain even breathing.

Movement 5: Stretch the waist on the side of the standing position.

Stand with your feet shoulder-width apart, chest and abdomen, raise your left arm up and close to your ear, raise your right arm up and pull your left wrist to keep your body stable, feel the stretching sensation of your left waist and triceps brachii to keep your breath moving, breathe naturally, and don't hold your breath.

Exercise 6: Hip flexor stretch.

Kneel in lunge with both legs vertical, back knees and calves on the ground, back straight, core tightened, arms raised up to keep body stable, hips pushed forward, apex pause slightly, feel the stretching sensation on the front side of the hip and the front of the thighs, keep the movement, and keep breathing evenly.