1, scapula stretching
This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This kind of stretching is especially helpful for weightlifting and throwing.
Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
Step 2 stretch your upper back
This simple stretching action is mainly to stretch the muscles of the upper back, which is especially helpful for throwing.
Exercise: Cross your fingers, palms outward, raise your hands to chest height, straighten your arms, lock your elbows, and push your shoulders forward.
3. Latissimus dorsi extension
This stretching directly acts on latissimus dorsi, which is suitable for weightlifting, rowing and field events.
Practice: stand in front of a support that can support weight, grab it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.
4. Stretching of pectoralis major.
This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. This kind of stretching is also helpful to the recovery after throwing exercise training.
Exercise: Stand beside a stable upright support. After putting one hand on the bracket, keep the upper arm on the same plane as the shoulder. Push forward slowly until the chest muscles feel stretched.
5.ITB street.
The iliotibial tract is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent pain caused by inflammation around the knee (iliotibial tract syndrome).
Exercise: Stand up straight with your feet open and hip width apart. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.
6. piriformis extension
The piriformis extension in sitting position is more advanced than the iliotibial tract extension in standing position, because this action requires better flexibility of hip joint to perform correctly. For runners, walkers, gymnasts and dancers, this stretching action can prevent iliotibial tract syndrome.
Practice: Sit on the ground with your legs straight. Bend one leg and cross the other. Keep the crossed legs straight and flat on the ground. Hold the body steady with one hand, wrap the outside of the knee with the other hand, and then press it slowly until the iliotibial tract feels stretched.
7.3 point quadriceps stretching.
The purpose of this action is to stretch the quadriceps femoris of thigh and increase the softness of knee joint. It is a relatively simple stretching action, suitable for any leg training.
Exercise:
A. Stand with your back to the bench or a stable support, bend your knees with one foot on the support, keep your body upright and raise your head;
B, slowly bend the knee joint supporting the foot and lower the body until the opposite thigh feels stretched;
C. Support the feet and calves to push the body upward and return to the starting position. Repeat stretching the other leg.
8. Leg muscle stretching 1 (hamstring muscle stretching 1)
Any exercise involving repeated knee bending, such as running and flywheel, will cause tension in the muscles at the back of the leg. This stretching action helps to prevent injury to the muscles of the hind legs.
Practice: lie flat on the ground and straighten your legs. Lift one foot in turn, keep your knees straight and fixed, and then pull your toes to your body. If the softness is good, the thigh can be pulled closer to the body to increase the stretching strength.
9 2 (hamstring stretching 2.
This simple stretching action can stretch all the muscles in the back of the thigh, relax the tight muscles and relieve the pressure on the lower back. Stretch slowly, and avoid bouncing when the muscles are fully stretched.
Practice: lie flat on the ground and straighten your legs. Bend your left knee and slowly pull towards your chest until your muscles feel stretched. Let the back of your head touch the ground. Relax, then go back to the starting position and change sides.
10, adductor extension 1 (adductor extension 1)
Stretching adductor muscle or groin muscle is a method for many exercises to keep hip joint soft.
Exercise: Keep your body upright and your hands akimbo. Bend the left knee so that it is directly above the foot, and keep the right leg straight and close to the ground. Move your body slowly to the left. Relax, then go back to the starting position and change sides.