First, neck exercise.
It is best to stand, relax your neck, slowly turn your head clockwise and counterclockwise, be careful not to shake your body, relax your shoulders, apply force evenly, and stretch in all directions as much as possible. Do five beats in each direction. Taking a few minutes to complete this group of actions can prevent cervical spondylosis.
Second, shoulder and arm exercises
The simplest shoulder movement is the shoulder strap. As long as there is a little space, you can take the opportunity to do it several times.
This slightly more difficult movement requires the body to be straight, the arms to be straight behind the body, the palms to be open, the hands to be closed, and the wrists to be rotated, so that the fingertips are upward, the arms are attached to the back, and the palms are slowly extended upward, and stop after reaching the limit 15 seconds. This action helps to keep your posture straight. Don't let your head lean back when you do it.
Third, waist exercises
Sit on the floor, straighten your right leg, bend your left leg, put your heel at the root of your thigh, lean forward, put your right hand on your right leg, and bend your left hand to your right.
Make sure to be on the same side as the body, so that the waist feels fully stretched, hold it for 10 second, then reset and do it in another direction. This action can also exercise the flexibility of the inner thigh, and regular practice can make women's temperament more noble and elegant.
Fourth, leg exercises
Flexibility exercise of the legs should be multi-faceted, the first is the relaxation of the quadriceps of the front leg. The left hand stands upright on a support point, and the right hand pulls the right ankle backwards, so that the right thigh is vertical to the ground, the heel is close to the hip, and the left leg is straight. Hold this position for more than 25 seconds, and then switch legs.
There are many ways to practice the back of thigh. Straighten your legs backwards, put your instep on the fulcrum at the same height as the thigh root, straighten your other leg, keep your upper body upright 15 seconds, and then change your legs before doing it.
Fifth, Achilles tendon exercises.
People who often wear high heels will have a special feeling. Once you wear flat shoes for a day, you feel that you can't walk any further. You should stand on tiptoe. Although high heels contribute to a more upright posture, the long-term forefoot test ignores the heel exercise, so the achilles tendon becomes very fragile and elastic, and it is easy to sprain or twitch. Use a wall or pole to exercise the achilles tendon. Hands are shoulder-width apart, supported on your balance support point (wall or handrail), your body center of gravity moves forward, your feet are close together, and your inner thigh muscles are tightened, and your body shape is straight diagonal.
Then, while keeping your body in a straight line, gently press the heel to your limit, and then slowly fall back until the heel is completely pressed on the ground for a few seconds. Do this 10- 15 beat.