Back stretching exercises:
1. Active stretching of trapezius muscle: 15-20 times, 2-3 groups, with an interval of 20 seconds. Action points: the elbow is fixed on the inside of the knee, the knee is stable, and the trapezius muscle exerts force.
2. Active stretching of latissimus dorsi: unilateral 15-20 times, 2-3 groups, intermittent for 20 seconds. Action points: spread your legs, grab your feet with both hands, lean to one side, and feel the latissimus dorsi stretching.
3. erector spinae active stretching: 15-20 times, 2-3 groups, with an interval of 20 seconds. Action Points: Spread your legs, lean forward, stretch your hands as far as possible, and feel erector spinae stretching.
4. Active stretching at both ends of humerus: 15-20 times, 2-3 groups, with an interval of 20 seconds. Action points: put your hands on the back of your body, move forward and feel the biceps stretching.
Extended data:
Stretch back muscles. Sitting posture, legs pressed straight in advance, upper body leaning forward, fingers touching toes. Try to keep your abdomen and chest close to your legs for 20 seconds and relax. Then repeat it 3-5 times.
Joints that need to be moved during warm-up: shoulder, hip, knee and ankle. Stand upright, legs are shoulder-width, arms droop naturally, abdomen is tightened forcibly, and the strength of the muscles on the back of the shoulder wraps the shoulder backwards 10 times, and then forwards 10 times. One-shoulder alternating wrapping 10 times.
Hip swing and cross practice. Stand up straight, legs slightly wider than shoulders, legs slightly bent, hands akimbo. The upper body is upright, using the strength of waist and crotch, the crotch swings from left to right 10 times, and pay attention to abdomen. Then turn clockwise and counterclockwise 10 times.
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