Proper stretching can improve joint mobility, reduce muscle viscosity and prevent sports injury. It can also eliminate exercise fatigue and prevent or alleviate neck, shoulder and waist problems.

Let's introduce the classic stretching action of 18, each action lasts 15-30 seconds, and the rest between groups 15-30 seconds.

The effect of doing it once a day in each group is definitely not obvious. Some actions have to be done left and right. According to the individual's sufficient time and the needs of each part, each group of actions can be repeated 3 to 10 times. If you have time and conditions, you can do it early or late. Some large and difficult movements should be done less at first to avoid injury, and can be added several times gradually.

1 Neck back

Involving muscles: sternocleidomastoid muscle

Key points: Hands akimbo, back straight, head gently extended upward.

2 left and right neck stretching

Muscles involved: sternocleidomastoid muscle and upper trapezius muscle.

Key points: sit up straight, stand up straight, tilt your head to the left, and repeat the exercise on the right after the exercise on the left.

3 baby style

Involve muscles: back muscles

Key points: kneel down, spread your legs, sit on your heels, lean forward, stretch your hands forward, and try to touch the ground with your forehead.

4 camel style

Muscles involved: rectus abdominis and oblique muscle outside abdomen.

Key points: Push your hips forward slowly, slightly upward, hold your feet with your hands, and be careful not to squeeze your waist too much.

5 chest stretching

Involving muscles: the widest muscles in the back and chest.

Key points: stand facing the wall, push the wall with your right hand, slowly leave the wall, and repeat the exercise on the other side.

6 wide angle type

Muscles involved: adductor and hamstring.

Key points: sit on the flat ground, slowly straighten your legs, don't bend your knees, and lean forward slightly.

7 shoulder stretching

Involving muscles: lateral deltoid muscle.

Key points: Stand with your left arm straight, gently press your right hand to increase muscle extension, and repeat the exercise with your other right hand.

8 stand-up collar extension

Involving muscles: trapezius muscle.

Key points: stand with your legs together, your knees slightly bent, your hands gently lean forward, and your chin is close to your chest.

9 triangle

Involves muscles: oblique muscles outside abdomen.

Key points: put your left hand in front of your standing leg, keep your back straight, raise your right hand, and open your hips from front to back. Repeat this exercise on the other side.

10 upper back stretching

Involving muscles: the widest muscles in the back and chest.

Key points: stand against the wall for a certain distance, and your body is parallel to the ground. Try to keep your back flat, and then bend slowly from your chest.

1 1 supine spinal torsion

Involves muscles: buttocks and external oblique muscles.

Key points: lie on your back, bend your right knee and twist your body to the left. Repeat this exercise on the other side.

12 standing sideways

Muscles involved: the oblique muscle on the outside of the abdomen and the widest muscle on the back.

Point: Stand, bend to the right and repeat the exercise on the left.

13 single leg flexion

Involving muscles: hamstring muscles.

Point: Stand with one foot forward and your back straight. Put your hands on your hips, fold forward from your hips and repeat with your other leg.

14 butterfly style

Involving muscles: adductor muscles.

Key points: Sit down with knees bent, feet opposite, back straight, hands gently on knees, hips and knees down close to the ground.

15 Hug baby style

Involving muscles: hip flexors.

Key points: sit on the floor, straighten your back, slowly pull one leg to your chest, turn your thigh outwards and repeat the other leg.

16 pigeon sitting style

Involving muscles: the front of the tibia.

Key points: sit on the floor, take back your right hand, hold your right foot in your hand and put it on your left knee. Repeat with your left foot.

17 Fold Forward

Muscles involved: hamstring and calf muscles.

Key points: sit on the floor with your legs together, straight and folded forward.

18 sprint

Involving muscles: waist muscles and quadriceps femoris.

Key points: sprint, the left leg bends forward 90 degrees. Grab your right foot to your waist and repeat on the other side.

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