Simple stretching exercises, sedentary office workers and student parties need to be exercised. Exercise can help us to excrete toxins from our bodies quickly. You must consider your physical condition when exercising. Here are three simple stretching exercises.

3 Simple stretching exercise 1 1, thigh stretching (front thigh)

Put out your right arm. If you feel that your balance is not very good, you can also grab a chair with your right hand. Grasp your left foot with your left hand and slowly lift it to the height of your hips, preferably with your heel against your hips. Keep your left and right knees together. You will feel a stretch in the front of your thigh. Hold this action for 20 ~ 30 seconds, and then do it on the other side.

2. Leg stretching (hind legs)

Take a big step backwards with your left leg. The bigger the step, the better. Put your left foot on the ground. Lean forward, bend your right knee and put your hands on your right thigh. Hold on for 20 ~ 30 seconds, and do it again with the other leg. There is another way to stretch the calf. Stretch your arms forward to shoulder height, put your hands against the wall, and separate your legs back and forth about 1 m.

3. Tibia extension (front leg)

Stand up straight, with your hands akimbo or akimbo, your right leg stacked on your left leg, and your right big toe touching the ground. The left leg bends slightly, which will drive the right calf to bend together. At this time, you can feel the stretching feeling of the right leg tibia. Hold this action for 20 ~ 30 seconds, and then do it again on the other side.

3 simple stretching exercises and 2 bed stretching exercises.

● Exercise 1: Stretch thighs.

Target area: posterior thigh muscles.

Features: suitable for people who sit and work for a long time, resulting in tight thigh muscles.

Exercise and frequency:

Sit on the bed with your right leg straight and your left leg bent flat on the bed to stabilize your body and keep your waist straight; Stretch your hands slowly toward your right foot until you feel the muscles behind your thighs tighten, pause for about 20 seconds, then relax and return to your original position, and then change your feet to stretch your left thigh. Left and right leg stretching 1 time 1 group, * * * do 4 to 6 groups.

Attention: Don't bend over, otherwise the expected effect will not be achieved.

Remarks: Everyone has different flexibility. Just feel the muscles behind the thighs tense, and your hands don't have to touch your feet.

● Exercise 2: Practice back muscles.

Target area: back muscles.

Features: improve the injury of long-term bad sitting posture to back muscles and beautify back lines.

Exercise and frequency:

1. Kneel on the bed, stretch your hands straight as far as possible, face down, relax your upper back, and be careful not to lift your hips. You need to sit on your lap until you feel the muscles in the center of your back being pulled, and then stop for about 20 seconds. Relax and repeat four or six times.

2. Keep the above posture, but extend your hands diagonally to the right and front. When you feel the muscles of your left back being pulled, stop for about 20 seconds and relax. Then stretch your arms obliquely to the left and front to stretch your right back muscles. The pause time is the same, and the left and right are done 4 to 6 times.

These are some things that can be done in bed at home. Is stretching more convenient and simple? Therefore, if you want to stretch to increase the exercise effect, don't always feel that you have to go to the gym. As long as you master some methods and skills, you can achieve good results anywhere, and these stretching methods are more convenient and simple.