1, maximum tension
Stand with your feet slightly open, bend forward slowly, put your hands on the ground, and crawl forward in turn to just below your hands and shoulders. Take a step forward, with one leg lunging close to the same hand and the other leg as straight as possible. The lunge leg supports the ground with the other hand, and the other hand opens upwards, while twisting the trunk to make the legs in a straight line. Keep walking and take a deep breath.
Step 2 stretch your shoulders
Stand with your legs slightly apart, your back straight and your core tightened. One arm is raised and straightened to shoulder height to the opposite side, and the other hand bends elbow to bypass the straightened arm. Feel the pulling feeling of the stretched shoulder and keep breathing evenly.
3, triceps brachii stretching
Stand naturally, chest out and abdomen in, lift one arm over your head, bend your elbow to make your forearm down, and touch the trapezius muscle with your hand. Lift the elbow with the other hand and press the elbow on the stretched side with your hand. Keep moving and breathe evenly.
4, trapezius stretching
Stand naturally with your legs, and hold the other side of your head with one hand around your head, stretching slightly. Be sure to have moderate strength and feel the tension of trapezius muscle.
5, standing lateral abdominal stretch
Bend one leg slightly to one side, put your hands on your head, slowly move your body to one side, then leave and right for ten times, feel the stretching of your side abdomen and keep breathing evenly.
Step 6 Stretch the front of the thigh
Hold your chest and abdomen, support your body with one foot, and lift and straighten your arms on the same side. The unsupported leg lifts the calf, and the ipsilateral hand grabs the ankle downward and pulls it upward and forward, which has obvious pulling feeling on the front side of the thigh. Keep exercising and keep your body stable. If you can't keep your balance, you can hold a fixed object with your hands.
7. Bend the back of thigh and stretch.
Stand with your legs back and forth, with your hind legs slightly bent, your front legs straight, your feet on the ground, and your toes hooked up. Lean forward, grab your toes with both hands, or put them on your thighs and feel the stretch on the back of your thighs.
8, lunge calf stretch
Stand with your feet slightly apart, one leg forward and your hind legs straight. The center of gravity moves forward, and the rear heel is off the ground, feeling the traction of the rear side of the calf. Stretch each movement for about 20 seconds, and change to the other side after one side is completed.