Stretching exercise can not only improve the flexibility and overall coordination of muscles, but also reduce the probability of injury during exercise. Stretching at the beginning will warm up for the next activity. Finally, stretching will help relieve your muscle pain and fatigue the next day. Every time I swim, there are always swimmers who jump into the water without stretching. There should be no big problem when there are many swimmers, but it runs counter to the road of scientific fitness. Today, Bian Xiao discovered a better stretching method before swimming.

1. Relax the neck muscles, put your hands on your hips, stretch your head back and forth, and rotate for about 10 times. Warm-up of the neck affects the smoothness of meridians, and neck injury can cause hand numbness and headache. In order to protect the neck muscles from injury and make the neck more flexible, it is necessary to warm up the neck before exercise, especially swimming, dancing, badminton and golf.

2. Stretch the shoulder and waist muscles, separate your feet, put your hands on your head, stretch up, stretch your body, bend to one side, do 20 degrees left and right, and then slowly turn your upper body. Holding the shoulders can relax the shoulders, neck and arms, help the flexibility of the hands and prevent cramps after entering the water.

3. The shoulder extensor includes latissimus dorsi, teres major and triceps brachii. The underwater movement of freestyle requires the vigorous movement of these muscle groups. If you don't pay attention to relaxation before and after training, it will affect the tension-tension relationship. The following is the stretching action: the scapula retracts and presses down; Put your hands behind your neck (be careful not to get stuck in your shoulder. If so, please put your hands around the back of your neck. Hold the elbow joint with the other hand and gently pull it, feeling that your big arm and some back muscles are stretched; Keep breathing well for about 6 seconds at a time. Please stop moving if there is pain.

When we are sedentary, the iliopsoas muscle is always in a shortened state. As mentioned above, shortening the muscle tension level is unacceptable. So we want to play better, please relax. See how to stretch iliopsoas muscle: kneel on one knee, and the front legs and calves are 90 degrees first; Tighten the core and keep breathing; The center of gravity moves forward and the rear buttock moves forward slightly; I feel tension and pain in the iliopsoas muscle, and my waist is straight.