1. Straight arm back lift
Shoulder stretching is a stretching exercise that stretches the shoulder joint. When we stretch, we should first keep standing, with our legs slightly shoulder-width apart and our knees slightly bent. Put your left hand on your body, bend your elbow, fix your right hand on your left elbow, and then slowly move your left arm closer to your body until you feel the tension of your left arm.
2. latissimus dorsi stretching
The latissimus dorsi stretching exercise is mainly to relax the latissimus dorsi and back muscles. Before stretching, we need to find a support that can support the weight of the body. Hold the support with both hands, slowly lean back, bend your legs and knees, slowly apply force to the ground with your legs, and slowly pull your arms back.
3. pectoralis major stretching
The stretching of pectoralis major is mainly to train and stretch the muscles on the upper edge of the chest. Regular stretching can relax our chest muscles and increase muscle flexibility. Before stretching, we need to choose a stable upright support, put one hand on the support, keep the upper arm and shoulder on the same plane, and then slowly push the body forward until the chest muscles can clearly feel the stretching effect.
4. Stretching of iliotibial tract
The iliotibial tract is a banded connective tissue located under the lateral side of our thighs. If you often run or dance, it is recommended to stretch the iliotibial tract for 30 minutes every day, which can well place the pain symptoms caused by inflammation around the knee. The main points of stretching are: keep your body upright, spread your legs as wide as your hips, straddle one foot on the other, and lift your opposite arm over your head to maintain balance. Repeat this exercise with your legs alternately.