0 1 Stretching position: chest and shoulder. Hands crossed, right hand clenched close to the left shoulder, left hand clenched outward with right hand 90? Parallel to the ground, gently press inward. Cross and do 3 groups for 30 seconds each.
02 triceps brachii stretching. Straighten your back and neck or sit down. Bend your right shoulder and elbow and try to touch your right scapula. The upper arm should be as close to the ear as possible, and the back of the humerus should point forward instead of turning to the outside. This can lengthen the triceps brachii to the maximum extent. You can grasp the right elbow with your left hand to provide resistance for isometric contraction of the right triceps brachii, keep the neck vertical, and breathe normally after continuous isometric contraction for 6 seconds. After isometric contraction, relax and take a deep breath. When exhaling, the hand further touches the lower back, further lengthening the triceps brachii.
Raise your hips and rush forward. Stretching position: the whole body. Look straight ahead, kneel on one knee, bend your knees so that your thighs are at right angles and your hip muscles are hard. When your arms are raised, you can feel the extension of your trunk.
Butterfly stretch. Stretching position: groin. Sitting posture, feet facing each other, close to the body. Knees slowly close to the ground, keep the limit state for a few seconds.
The iliotibial tract stretches. Stretching position: iliotibial tract. Legs crossed, left foot crossed right foot, upper right thigh, feeling tight thigh. The iliotibial tract is a band-shaped hoof-binding tissue that wraps the lower part of the thigh. Stretching here can prevent lateral knee pain (iliotibial tract syndrome).
Stretch the back of the thigh. Stretching position: leg. Sit up straight, bend your right knee, and put your right palm on the inner thigh. Reach forward with your hands and knees on your chest. Hold for 30 seconds and switch sides.
Double angle stretching. Stretching parts: arms, back. Spread your feet and stand to the length of one leg. Hands behind your back. Fold down from the hips. Hold 1 min.