How to stretch after exercise

0 1 shoulder flexor stretching:

Stand facing the door or corner; Feet are shoulder width apart, and one foot is wider than the other.

Only slightly ahead; Straighten your arm, raise your arm to shoulder height, and then

Put your palm on the wall or door frame with your thumb up; Let the whole body lean forward.

Stretch the extensor, adductor and contractile muscles of the shoulder.

Stand facing the doorpost with your right shoulder in line with the doorpost. Feet and shoulders

The width is the same, the toes are forward, and the left arm extends through the body to the right shoulder. Give me your thumb.

Face down, grab the shoulder-high position on the doorpost, rotate your body and keep straight.

I feel the back of my left shoulder stretched. Repeat these steps for the other arm.

03 Standing posture Lower body flexor stretching

Stand with your legs 60 to 90 cm apart and your hands akimbo. slow

Arch your back, contract your hips and push up. Straighten your arm and lower your arm.

Lift it to shoulder height. Put your palm on the wall or door frame with your thumb up.

04 lower body flexor tension

Stand with your feet together, with your left side facing the wall, about one arm away from the wall.

Distance. Place the palm of your left hand on the shoulder-high wall. Reach out your right hand.

Place the heel of the palm on the hip joint. Straighten your legs, shrink your hips and face the wall.

Turn your hips slightly in the direction and push your right hips against the wall with your right hand.

Department. Repeat the same step for the other side.

05 Kneeling extensor stretching

Take a step forward with your left leg and bend your left knee about 90 degrees. Keep your left knee on the left.

Above the ankle. Stretch your right leg backwards and touch the ground with your right knee. Right calf

Put it on the ground. Grab an object or put your hand on your left knee to protect it.

Keep your balance. Move your hips forward, push your left knee in front of your left ankle, and bend your left foot backward.

Ankle. Repeat this stretch with the other leg.

Extension of extensor digitorum in standing position

Stand and keep your balance with a wall or an object as a support. Stick out your right foot.

Put your hands behind your back and touch the ground with your toes. Put your instep on a pillow or towel.

It will actually make this stretching more comfortable. Keep your instep on the ground and put yourself down.

Put your center of gravity on your right leg and press the bottom of your heel down to the ground. Yes, the other one

Repeat this stretch with your legs.

07 Shoulder and back stretching

Keep your back straight and your legs shoulder-width apart. When you do this, you must

I feel that there is obvious traction on the whole latissimus dorsi and the back of the thigh.