1. neck stretching exercise
Core Tip: Head traction is suitable for young people. You can straighten your neck without a pillow to make it look longer. You can also take advantage of just a few minutes of exercise in the office, a few minutes every day, which can effectively prevent cervical spondylosis and give you a flexible and healthy cervical vertebra.
Method: Keep your head down, if possible, put your chin on your chest and pause for a while. Head back. But don't turn around. Stretch the neck forward, backward and left, and always return to the center position after stretching. Press your head down to your shoulders. The head stretches from left to right. At this point, the action from left to right should be at a 30-degree angle. When the head leans back, the chin relaxes and the mouth opens slightly.
2. Shoulder stretching exercise
Stretching is a natural relaxation exercise, which can make people feel refreshed at the same time. Of course, we should also pay attention to the correct posture and method. Stretching needs to follow your feelings, not try to challenge your limits. Here is the shoulder and back stretching action.
Methods: Put your hand on your chest, bend your wrist with the other arm and stretch your arm until you feel stretched.
3. deltoid stretching exercises
Core Tip: The correct way to stretch is to slow down and relax. Hold each action for 10 to 30 seconds. Don't stretch to the point of causing pain, which will really strain the muscles you are trying to relax. Take a deep breath to enhance the effect of stretching exercise. Try to deepen the degree of each stretching action. But keep a moderate amount of tension.
Methods the right hand was lifted upright and backward, and the joint of the left hand was bent, and then placed between the sphenoids and behind the head. Raise your left hand and grab the arm of your right hand. After grasping the right hand, stretch it, and the other arm will act repeatedly. Although it is an action with the same effect, just put your right hand behind your back and pull it with your left hand as shown in the picture. It is an action that people with more shoulder muscles can't do.
4. Shoulder blade stretching exercise
Core Tip: Don't do strenuous stretching exercises lasting for one to two hours after meals. In hot and humid weather, you can only do strenuous stretching exercise in the morning or evening when it is cool and slightly dry. Don't stretch the muscles that have just been injured recently unless the doctor has given you advice in this regard. At the same time, it should be reinforced with wrist pads and knee pads as much as possible.
Methods: Raise your arms to the same height as your chest, and then stretch. Fingers crossed, palms outward. Pull your arms outward as hard as you can and push your shoulders in the opposite direction.
5. Wrist stretching exercise
Core Tip: Do stretching exercises to avoid injury. Although it seems that some muscle groups are more likely to develop the habit of stretching than others, stretching all muscle groups is the most important thing. In addition to stretching some major muscle groups, stretching some individual muscles can reduce unnecessary injuries during exercise or fitness.
Method: Put one arm at chest height and then stretch forward. Grasp the bottom of your hand with your other hand and gently pull it. The other hand moves repeatedly in the same way.
6. Leg stretching exercise
Method: After standing, extend your feet forward. Support with heels, bend your waist, and hold your toes with your hands. Stretch your toes gently. The other foot moves repeatedly in the same way. You can also stretch the calf in other ways. Stand with your hands against the wall. One foot bends backwards. The knee of the other foot is slightly bent and placed in front of the wall. The other direction moves repeatedly in the same way.
7. Stretching of the inner thigh
Method: Sit on the ground with one leg straight and the other leg bent. Bend your waist and hold your toes for a few seconds. The other leg moves repeatedly in the same way.
8. Leg stretching exercise
Methods: Lie flat on the ground and raise your legs at 90 degrees. Put your hands on your calves. Gently stretch your legs to your face. If you grab your leg suddenly, you will be in danger of injury, so pay attention.
9. Sphenoid stretching exercise
Method: Sit on the floor. Stand upright with your legs on the ground. Grab your ankles with both hands and stretch like your upper body. The closer the foot is to the upper body, the more it can stimulate the muscles of the sphenoid bone. Press your knees as far as possible to the ground.
10. Waist stretching exercise
Method: Lie on the ground. Lift one leg and bend your knees. Hold your bent knees with your hands. Stretch to close to the chest. The other leg moves repeatedly in the same way. Stretch your legs to your chest in the same movement.
1 1. Chin stretching exercise
Method: Lean your head back slightly and hold your chin with your hands. Pull your chin, open your mouth and send your hair? Huh? Sound. Gently massage chin and chin joints with thumb, forefinger and middle finger. If you feel that your chin is impacted or your chin hurts, it is effective to do this stretching exercise repeatedly.
Tips:
A All stretching actions that don't need to be moved can be performed within 15-20 seconds. This is because stretching between 15-20 seconds at the beginning can protect muscles.
When stretching, be careful not to jump or move quickly. This is because such stretching exercise has no effect or will increase the chance of injury.
C if some movements are difficult for beginners, you can rely on the help of walls or friends to achieve them.
D stretching exercise will not bring great harm, and some small pains in exercise can be ignored.
E in order to prevent injury, always pay attention when doing stretching exercise.
Warning:
1. Do warm-up exercises before stretching.
If you stretch in cold weather, you will feel great! The reason is that stretching can make the body naturally active. Therefore, before stretching exercise, in order to protect human tissues and make blood flow smoothly, it is necessary to improve the heartbeat.
Swimming is the safest way to improve the heartbeat. Skipping rope also has a certain effect, but because of its impulse, it may damage the periosteum of tibia. Sometimes, because there is no useful venue, the safest way is to ride a bike if your knees are all right.
2. Don't stretch before doing exercise?
Stretching before exercise will increase the risk of action and stimulate the central nervous system. So the loss will be more than just improving muscles.