0 1 front thigh stretching
The stretcher bearer holds the fixture in one hand to keep the body balanced, and holds the instep of the same side with the other hand, slowly and forcefully stretching to the hip, holding it for 15 seconds, and then changing to the other side.
02 calf stretching
The stretcher bearer holds the fixture with both hands to keep his body leaning forward, and his feet stand back and forth, keeping his front feet bent and his back feet straight. Then let the center of gravity move forward slowly, keep the hind foot straight and stretch the calf muscles, and then change to the other side.
03 Inguinal stretching
The stretcher bearer keeps one knee on the arrow, stands upright, puts his hands on the knee, then keeps the knee still, stretches the groin with the center of gravity moving forward, and then stretches on the other side.
04 thigh adductor muscle stretching
The stretcher bearer sits on the mat, keeps his knees open until the soles of his feet are opposite, puts his hands on the instep or knees, and slowly presses down hard to stretch the adductor thigh muscles.
05 abductor muscle stretching
The stretcher bearer sits on the mat, keeping one foot straight and the other knee bent, then slowly turns to one side until his hands are placed on his side, keeps stretching the leg abductor for 15 seconds, and then switches to the other side.
06 side back muscle stretching
Stretcher hands open, one arm bends and lifts, then grab the upper arm of elbow flexion arm with the other hand, slowly and forcefully pull to one side, stretch the lateral back muscles, keep this action 15 seconds, and then switch to the other side.
07 shoulder muscle stretching
Stretcher hands open, one hand bends the elbow from the front to the other shoulder, and the other hand presses the elbow-bending arm to stretch the shoulder muscles. Keep this action for 15 seconds, and then switch to the other side.
08 pectoral muscle stretching
The stretcher bearer stands on both feet, keeps the forearm of one arm on the fixture, then slowly presses the center of gravity forward, stretches the chest muscles, keeps this action for 15 seconds, and then changes to the other side.
09 lateral posterior cervical muscle stretching
Stand with your feet together, keep one arm bent, palms together, and slowly tilt your head to the side where your arm is straight, stretching the muscles of your back neck. Hold this action for 15 second, and then switch to the other side.
10 arm biceps stretching
The stretcher bearer stands back and forth with his feet, knees slightly bent on his hind feet, heels raised, and his center of gravity on his upright legs. Grasp the fixture with one arm, slowly move the center of gravity forward, keep this action for 15 seconds, and then switch to the other side.
1 1 The above is the action diagram and text description of stretching muscles in various parts of the body. When you feel tired, you can stretch the muscles of all parts of your body according to the above picture.