How to do stretching and what are the methods of stretching

Stretching method 1: lying stretching method.

1.Place two safe, secure, flat chairs near the wall or door frame;

2.Sit on the edge of a chair against a wall or door frame, moving your hips to the edge of the chair as much as possible;

3.Lie down on your back, leaning on a wall post or door frame with your right foot extended, landing on the ground with your left foot bent on your knees, touching the floor as much as possible, and raising your hands flat on the chair (see picture) for 10 minutes. During this period, the left foot can also swing in a cycling position, which is conducive to relaxing the hip joints.

4.Move the chair to the other side, then switch between the left and right feet according to the above method, and do this for another 10 minutes.

Stretching method 2: Standing stretching method:

1. Find a door frame, lift both sides of the door frame with both hands, and stretch out your arms as much as possible;

2. With one foot in front, stand in a lunge, and the other foot in the back, and stretch your legs as straight as possible;

3. The body is just parallel to the door frame, the head is upright, and the eyes are looking forward;

4. Stand in this position for three minutes, then stand on one leg and lunge for three minutes.

This method can pull the tendons and ligaments of the shoulder blades, around the shoulder, back and its phases. You can use this method to ** shoulder and neck pain, frozen shoulder, back pain and other symptoms at home.

Today I will share with you two stretching actions, pull every day, the tendons will become softer, and the life will be longer.

When people step into old age, there will be a situation of "old tendons shrinking", and the tendons of the whole body are shortened.

How to stretch better?

1. Pull the three meridians:

At this time, qi and blood perfuse the waist, abdomen, chest and head, and more nourish and moisturize the upper body cells and meridians. The standard pulling of the three meridians is more than 15 minutes each time, and the first three meridians can be pulled for 3 minutes or 5 minutes, which can also achieve the fitness effect.

2. Pull the bladder meridian:

Two straps are hung on the feet, pull down hard, the bladder meridian is particularly painful, this pull method from the leg bladder meridian to the brain meridian, pull for a few minutes every day, the bladder meridian together will be swept away.

3. Pull the outer three classics:

The inner three meridians are the liver, spleen and kidney, and the outer three meridians are the stomach, gallbladder and bladder.

4. Open the crotch: hang the tendon belt on your feet, pull the strap with both hands, and practice for a few minutes every day, not only the crotch is opened, but the arm strength is also long.

5. Pull the back: sit up straight, hang the stretch strap on the feet, try your best to grab the front end of the strap with both hands, straighten your arms, try your best to support the back, stretch up, practice for a few minutes every day, and the back pain, itching, soreness, numbness and shoulder tease around the mu will slowly disappear.

6. Stretching the abdomen: Hold the two ends of the stretching belt with both hands, lift it, lean back at the maximum angle, and stretch the meridians of the chest and abdomen. There are many meridians in the chest and abdomen, pull it for a few minutes every day, the heart meridian, pericardial meridian, lung meridian, spleen mountain belt forest meridian, liver meridian, kidney meridian, and stomach meridian have excellent dredging and health care effects, and at the same time, your curved spine will be "on the right track".

Methods and steps of stretching**1. Squat on the ground for 5 to 40 minutes, the action is like squatting pit, this stretch has a wide range and many parts.

2. Find a suitable door frame, hold both sides of the door frame with both hands up, and stretch your arms upwards as much as possible.

3. Stand in a lunge with one foot in front of the other, the front leg is bent, the back leg is straight, the heel needs to touch the ground, and the body is parallel to the door frame.

4. Stand with your head upright, look forward with your eyes level, stand in this posture for 5 to 8 minutes, and do the same action by changing your legs, this method can pull through the meridians.