1 Stretch the upper body.
This action is mainly to stretch the shoulder and neck, upper back and tighten the arm lines. You can do it standing or sitting in a chair, but keep your upper body straight. This time, Mr. Tori is sitting on a low stool to demonstrate.
1
Sit on the chair with your hips straight, and put your hands on your thighs naturally to prepare.
2
Keep your left arm straight up, open your palm and keep your arm as straight as possible.
three
Bend the left elbow downward, touch the right scapula of the back with the fingers of the left hand, and apply force to the right with the fingers of the right hand above the left elbow, so that the left elbow is as close to the midline of the body as possible, and stretch the muscles of the left upper arm and shoulder.
four
Stop the left hand in Step3, hook the back of the left finger with the right finger and stretch the right upper arm. If you can't hook it, put your hands as close as possible and feel the upper arm stretch. After stopping breathing for three times, return to step 1 and stretch.
The second action is to stretch your arms and back.
This action can stretch the arms and back, and the upper body should press down with the head and back, instead of lowering its head. When doing this, choose a chair without rollers to avoid slipping, or hold a wall or table.
1
Prepare a chair with the back as high as or slightly lower than the waist, stand up straight and put your hands on the back of the chair.
2
Your feet are shoulder-width apart, and when you retreat to your upper body and bend over, your arms can be completely straight. At this time, the upper body and the lower body should be at a right angle of 90.
three
Bend your knees slightly, press your head and back horizontally, don't bow your head, don't arch your back, and feel the extension of your back and arms.
four
Slowly straighten your knees and stretch your leg muscles. If you can't straighten them completely, keep them slightly bent. After five breaths, go back to step 1 and do it again.
The third trick is to stretch.
This action stretches and tightens the waist muscles by twisting. Holding the back of the chair can stretch the muscles on both sides of the upper body at the same time. Exhale when the body twists, stay for 5 breaths and change sides.
1
Sit with your hips in front of the chair 1/2, keep your upper body straight, put your legs together, and naturally put your hands on your thighs to prepare.
2
The left foot crosses the right thigh, so that the left calf is placed outside the right knee, the right hand is placed on the left knee, and the left hand is placed on the left side of the chair seat.
three
Hold the chair back with your left hand, turn your upper body to the left as far as possible, and stretch the muscles on both sides of your waist and upper body.
four
You can combine toe hooking and toe opening and stretch calf muscles at the same time. After staying for 5 breaths, return to step 1 stretch by changing sides.
Step 4: Stretch your legs
This action can stretch the back of the leg, relieve the muscles of the leg, avoid edema of the lower limbs, and change sides after three breaths.
1
Prepare 1 fold the towel. Sit your hips in front of the chair 1/2, put your feet together, and hold the folded ends and openings of the towel with both hands to get ready.
2
Bend the knee of the left leg upward, hook the bottom plate of the left leg with the folded end of the towel, and grasp both ends of the towel opening with both hands.
three
Grasp both ends of the towel opening with the right hand, turn the upper body 90 to the left, and hold the chair back with the left hand. If you can't turn 90, try to turn left to your limit.
four
Keep your upper body still, hold a towel in your right hand and apply force to your body, and straighten your left leg. If you can't straighten out, you can feel the muscles behind your legs stretching. Good softness can straighten up, and hind leg muscles can stretch better. After stopping breathing for three times, return to Step 1 switch sides and stretch.