Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
2. Upper back stretching This simple stretching action is mainly to stretch the muscles of the upper back, which is especially helpful for throwing.
Exercise: Cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.
3. latissimus dorsi stretch, which directly acts on latissimus dorsi, is suitable for weightlifting, rowing and field athletes.
Practice: stand in front of a bracket that can support your own weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.
4.ITB stretched iliotibial tract is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent pain caused by inflammation around the knee (iliotibial tract syndrome).
Exercise: Open your feet, hip width apart, and stand up straight. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
5. piriformis stretching. The piriformis stretching in sitting position is more advanced than the iliotibial tract stretching in standing position, because this action requires better hip flexibility to be performed correctly. For runners, walkers, gymnasts and dancers, this stretching action can prevent iliotibial tract syndrome.
Practice: Sit on the ground with your legs straight. Bend one leg and cross the other. Keep the crossed legs straight and flat on the ground. Hold the body steady with one hand, wrap the outside of the knee with the other hand, and then press it slowly until the iliotibial tract feels stretched.
Extended data:
Stretching is a technical activity, and the ultimate goal of stretching is to enhance the overall flexibility of the body. Most people who don't exercise regularly and quite a few people who exercise regularly actually have a lot of muscle strength imbalance, bad posture, different flexibility of a certain part of the body and so on. These conditions interact and form a vicious circle. If they are not improved, injuries will break out over time.
References:
Baidu encyclopedia stretching exercise