Head adduction and spine extension. Hands behind your head, chin adduction, upper back muscles will feel stretched. Then let the cervical and thoracic vertebrae stretch upward and adjust the hunchback posture.
Head adduction and spine extension can help adjust the posture of hunchback. (Photo/Zhang) Shoulder and neck movement of towel Hold both ends of the towel with both hands held high, and keep an outward posture. You can stretch your arms first; Then the elbow bends down, a bit like lifting weights down, which can stretch the muscles of the scapula.
The shoulder and neck movement of the towel uses the extensibility of the towel to stretch the muscles of the arm and scapula. (Photo/Zhang) Pilates stretches on the mat in a prone position, abdomen is closed, and hands are disassembled. First gently lift your wrist, then lift your elbow, and finally lean back in an anti-hunchback posture to stretch the entire back muscles. When you resume your movements, you should also segment them in sequence. First, you should close your chest, then put your elbows, and finally put down your wrists, so as to start the correct muscle groups.
Pilates scarecrow stretching can strengthen the back muscles, and the handle movement must be carried out in stages to start the correct muscle groups. (Photo/Zhang) Pilates is suitable for stretching before going to bed. Lie on your side and hold your head with your hands, then move only your upper body, draw a rainbow to the sky with one hand, cross open your upper body and stretch your chest muscles, and then slowly return to your original position.
Pilates stretching can strengthen the chest muscles. (photo/photo)