Function: Relieve the tension of scapula. Most of this muscle is in the front of the body, but the stop point is at the inner edge of the scapula, so it has a great influence on the activity of the scapula.
Ready state: Feet are hip width or slightly wider, chest out and abdomen in, but the body should be relatively relaxed, hands crossed and overlapped in front of you, and thumbs down.
Motion trajectory: slowly pull the arm above the head until there is obvious stretching feeling, and hold it for 15-30 seconds.
Ready state: Lie on your back, feet apart and hip width apart, palms on your sides.
Action track: swing your arms from top to bottom to above your head, and try to make your shoulders and arms stick to the ground. After touching the ground, it is very important to extend your fingertips to the distance as much as possible.
Benefits: Relieve excessive tension in the back and lumbar spine, and relieve backache.
Action 1: Kneel and sit on the sliding arm and pull forward.
Preparation posture: sit on your stomach, with your knees width apart from your hips and your palms supported in front of your knees.
Motion trajectory: the palm slides forward, so that the body is lowered to the extent that the back has obvious stretching feeling. At this time, pay attention to keep your hips from leaving your heels.
Preparation posture: Stand with your feet on your hips or slightly wider than your hips, and put your arms crossed on your head.
Action track: the arm is gradually extended to the extreme. Imagine that there is an object above your head and you touch it with your fingertips.
Warning: Avoid excessive "anti-bow" waist, which will affect the stretching effect and is not conducive to the spine.
Preparation posture: Hold your hands on the object at the same height as your hips, spread your feet left and right wider than your hips, and straighten your arms.
Motion trajectory: the body bends forward to the point where the back feels obviously stretched, and the knees remain slightly flexed.
Ready state: open your feet left and right, put your left hand behind your body, raise your right hand at your sides, and bend your arms.
Action track: The right arm drives the trunk to bend obliquely to the left and keep it slightly arched, and you will feel the obvious tension of latissimus dorsi 15-30 seconds.
Function: slow down the posterior position and slow down the tension of spinous process and spinous process of each vertebra.
Preparation posture: sit on the front edge of the stool, put your head in your hands and spread your elbows outward.
Action track: bend forward to the point where the muscles of the back spine feel obvious stretching, and gently control the head with your hands, not too hard.
Function: reduce the tension of the whole scapular area.
Preparation posture: standing posture, feet open left and right, hands forward (holding the other hand as shown in the picture)
Action track: The shoulder strap is pulled forward to make the arm forward and the chest downward, and there is obvious tension between the two shoulder blades. Imagine that there is an object in front of your hand and you touch it.
Tips on fitness time: only the front and chest of the shoulder strap, and the waist should not be bent.
Preparation posture: stand, open your feet left and right, and cross your shoulders with your hands in advance.
Action Track: Embrace yourself as much as possible. After the hand moves to the extreme position of the scapula, do the action of holding the chest and leading the shoulder strap forward. At this time, you will feel a very obvious tension between the two shoulder blades.
Preparation posture: sitting posture, hands bent, legs clasped.
Action track: Keep your shoulders close to your knees, at the same time, hold your chest out. At this time, there is obvious tension between the two shoulder blades.