Answer: Soothes the thigh surface, suitable for people with stiff leg muscles.

Sit on the ground with your legs straight.

1. Sit on the ground with your legs straight and close to the ground. Then, put your hands behind your body.

2. Follow the action of 1, and bend one leg to the hip side, close to the thigh and hip side. Keep the other leg straight.

3. With bent legs, keep your knees close to the ground, straighten your back, and turn your waist in the direction of straight legs. Consciously touch the bent leg with your hand, trying to stretch the soothing part.

B. improve your body tilt.

One leg is straight and the other leg is straight.

1. If you have time, you can further press your legs to practice, and the effect will be better. First, put your elbow on the floor behind you. Similarly, bend one leg and straighten the other.

Increase the applied pressure

2. Then slowly increase the applied pressure, so that the back is slowly attached to the floor, the leg posture remains unchanged, and the body is slowly supine.

Tip:

To cooperate with your subjective feelings is to make yourself feel a little sore, but this kind of pain makes people feel comfortable, so you should grasp this degree to do the action. People with stiff bodies can't make their muscles elastic immediately even if they barely do the movements, so it is right to make themselves feel comfortable and do the movements step by step.

C. relieve the bulging legs.

The calf is attached to the side of thigh and hip.

1. Still lying on his back as before, with one leg bent, his calf sticking to one side of his thigh and hip, and the other leg straight.

2. Follow the action of 1, bend your knees with straight legs and stand up. Let your body naturally lean to the side that lifts that leg. Let the body conform to the movement order of the action.

Note that if your body feels relaxed at this time, keep this action for a while and feel the stretching of your muscles.

After the action of 3.2, bring your knees closer to your body with your hands. Do exercises with proper strength to stretch the muscles on the whole thigh surface.

Watch your movements.

(1) The key point of this set of movements is to quickly relieve the body while doing the movements. Compared with the simple stretching action, emphasize that the action should be slow. Holding the idea of stretching and doing exercises, many people are injured, so pay attention. Don't try to be brave and push too hard. When you feel pain, it may be because of too much practice or too much strength. At this time, you should make appropriate adjustments. It's best to feel a little sore when doing exercises, but such soreness can make people feel comfortable.

(2) When doing actions, just breathe naturally. Even if you take a deep breath, do it when you feel comfortable. It is best to breathe naturally, smoothly and rhythmically. And it is best to keep each movement for 20 ~ 30 seconds.