Lin Xinjie tidied up the editor and sat in the office playing computer all day. Time to get up and exercise! Some people may think that stretching means that you need a wide space and leisure time to really relax. But in fact, as long as you take advantage of the gap time and spend 60 seconds at a time to do this simple "pigeon table stretching", you can help relax your hips that are tense because of sedentary, improve the squatting effect and prevent low back pain! BJ Gadul, a fitness consultant at Men's Health.com, pointed out that if your feet don't move forward naturally when standing, it may be that the rotating muscles of your hips are too tight, which is usually caused by static activities, especially sitting for too long. Some people are doing squats, hard lifts and other sports, and sedentary may also be the reason for the stagnation of sports performance. Low back pain, knee pain and low jump may all be caused by tight hip muscles. Kelly Starrett, a fitness coach and physical therapist, points out that stretching several times a day in his spare time is similar to training that requires a lot of time. Pigeon stretching can not only open the tight buttocks, but also help to relieve the pain in the lower back, and also improve the performance of sports such as squats and hard lifting exercises. Moreover, this sport is very simple, and you can play it anywhere. All the tools you need are a table, a bench, or your own desk or desk. Pigeon stretching was originally a yoga exercise. When practicing, you need to bend one knee on the ground, and then lean forward close to the ground to achieve the effect of stretching. However, for people who stretch less, it is more difficult to practice such stretching from the beginning; On the other hand, the fitness website "The Art of Masculinity" thinks that with the help of the desk, this kind of stretching can become much easier, and muscles can be stretched from many different angles at the same time. 1 Lift your left leg and put it on the table (or other flat surfaces such as beds and benches), with your knees bent 90 degrees. The left hand is supported on the desktop and the left foot is supported with the right hand. 3 lean forward for 60~90 seconds. 4 lean forward to the left for 60~90 seconds around 10. 5 lean forward to the right about 2 points for 60~90 seconds. 6 relax and practice with your right foot. People with knee problems can turn their bodies so that their ankles are above the table and put a pillow under their knees as a cushion. The art of masculinity. ※