1. Stretch the chest (pectoral muscle). Kneel on your back, chest and hips. Do 3 groups in a group of 30 seconds and feel the stretching of chest muscles, shoulders and abdomen.
2. Stretch the back (latissimus dorsi), arms and chest. Grasp the support with one hand, bend your knees slightly, and pull back to feel the latissimus dorsi stretching. 30-second group, do 3 groups.
3. Stretch the abdomen and neck. The thigh leans forward, the hip joint does not leave the mat, and the upper body slowly stretches. 30-second group, do 3 groups.
4. Leg stretching (two legs). Sit on the yoga mat and start hurdling. Touch the toes of the stretching leg with the other hand and feel the feeling that the biceps femoris of the stretching leg is stretched.
5. Stretching of the calf. Stretch your legs to support the wall, move your center of gravity forward, and feel the feeling of your calf being stretched.
6. Hip stretching. Sit on the mat and lift the extended leg. Hold your ankle with one hand, your knee with the other, and exert force on your torso to feel the stretching of your hips.
7. arm extension (biceps brachii). Lift the stretching arm, palm down, lower the center of gravity, and feel the stretching feeling of both heads.
8. arm extension (triceps brachii). Lift the stretching arm and press the forearm with the other hand to feel the stretching feeling of the triceps.
9. Shoulder extension (deltoid). Stretch out the forearm, palm inward, and pull the other hand to the trunk to feel the deltoid muscle on the stretch side.
The above is the action sharing of the whole body stretching exercise. You must keep practicing to see the desired effect!