Here are some common stretching methods.
1. camel style: stretching rectus abdominis and oblique abdominis is suitable for people with good flexibility, kneeling on the ground and keeping their arms straight enough. Stretch back as far as possible. Avoid putting too much pressure on your neck and spine.
2. Forward flexion: stretching adductor muscle. At first, my knees were bent. When your muscles begin to release, slowly straighten your legs and straighten your back.
3.？ Frog: This is a comprehensive exercise of deep groin stretching. Support the ground with open hands, and your legs are frog-leaping. Move the stretch forward and backward.
4.？ Wide-brimmed lunge posture: This is another combination of stretching. Place your hands with your hands crossed, with one leg bent and the other extended to one side.
5. Butterfly stretch: Starting from the sitting position, let your feet close together and sit high. Put your hands on your knees. Keep your feet away from your hips and slowly release your back muscles.
6.？ Forearm extensor stretching: Stretch your forearm extensor, and then rotate your shoulders outward. Once in position, apply pressure and your other hand begins to stretch.
7.？ Neck bending: stretch the neck as much as possible. You can sit in the chair and grab the bottom of the chair.
8.？ Neck rotation and stretching: slowly rotate the neck while keeping the chin up. Stretch further, press the other elbow with your hand and rotate in the opposite direction.
9.？ Neck extension: put your hands on your hips, while keeping your spine straight and your head as far back as possible.
10. Hand-pressed neck lateral bending: tilt your head to the left, wrap your left hand around your head and touch your right ear. Stretch slowly.
1 1.？ Hip flexor stretching: stretching psoas major and quadriceps femoris. Initial action half kneeling posture. Push your hips forward slowly, grab your feet and press them as hard as possible.
12.？ Forearm extensor stretching: stretching the forearm extensor lowers your shoulders and back, overlaps with your other hand, and begins to exert pressure.
13.？ Side Shoulder Stretching: Stretch deltoid muscle, straighten your right arm, hold your right elbow with your left hand, and gently press to stretch your shoulder.
14.？ Standing helps stretch the bent neck: stretch the trapezius muscle. Bend your legs slightly, put your hands on your head, press down slowly, and press your chin as far as possible to your chest.
15.？ Stretching latissimus dorsi and spinal traction: Stretch latissimus dorsi, grab the lever, and slowly lift your feet off the ground. Note that people with shoulder injuries are not suitable for this kind of stretching.
16.？ Stretching latissimus dorsi (wall-assisted): Hold the wall with both hands and keep your feet still. Slowly stretch your hips and waist to the other side of the wall. People with back injuries avoid this kind of exercise.
17.？ Baby style: this is another way to stretch latissimus dorsi. Elbows on the ground, kneeling. Then slowly straighten your arms until your forehead touches the ground. Arch your upper back and shoulders, and rotate and stretch your latissimus dorsi and pectoral muscles.
18.？ Leg extension in standing position: soleus and gastrocnemius. Gently turn the ankle and actively stretch the calf muscles.
19.？ Anterior division: stretching psoas major and tendon. Kneeling and lunging posture is the initial posture. If there is something wrong with your hips, avoid doing this.
20.？ Fold forward in sitting position: stretch hamstring muscles and calves, sit up straight, keep your arms straight, touch your toes, and be careful not to bend your knees.
2 1.？ Bend one leg forward: Straighten one leg forward and land your feet on the ground. Toes straight. Hands akimbo, waist slightly bent, while keeping back straight.
22.？ Squat: Stand with your feet shoulder width apart, and then slowly turn into a squat. Once in position, gently press your arms into your thighs and knees.
23.？ Dove pose: initially sit with your legs straight and flat, slowly move your legs to your chest and rotate your hips to keep your spine straight.
24.？ Standing calf stretching (wall-assisted): exercise gastrocnemius. Start sprinting, with your hands on the wall. Stretch your calf muscles.
25.？ Lateral bending: Stretch your external oblique muscles, keep your spine long, and slowly push your hips aside.
26.？ Lie on your back and twist your spine: this will stretch your gluteus maximus and external oblique muscles. Lie flat with one leg through your body. Turn your upper body slowly in the opposite direction.
27.？ Lateral bending: Stretch your lateral oblique muscles and latissimus dorsi muscles, push your hips aside and keep your shoulders rotating.
28. External deltoid stretching: legs apart, 90 degrees. Put your hand on the same ankle, and keep your other arm straight and look up. Keep your back straight.
29.？ Chest enlargement: Stretch the pectoral muscles, grab the wall with one hand, and slowly rotate away from the wall to stretch the pectoral muscles.
30.？ Auxiliary chest stretching: stretch the chest and latissimus dorsi, and lie on the floor with your palms up. Your partner can squat down and help you stretch your arms up.
3 1.？ Semi-pigeon pose: Stretch the front tibia with one hand behind your back and one foot above your knee. Stretch back.
32.？ Stretch the shoulders of the back: stretch the subscapular muscles. Lie flat with your arms straight and your elbows at a 90-degree angle. Put your hands on the floor slowly.
33.？ Down-dog variant (wall-holding): Stretch your chest and latissimus dorsi, and stand just where you can touch the wall, so that when you touch the wall, your body becomes parallel to the ground. Keep your hips and spine in a straight line. Push the chest forward, form a slight bow above the back, and stretch the latissimus dorsi and pectoral muscles.
34.？ Auxiliary chest stretching variant: stretching the chest muscles, lying face down on the floor, palms down. Ask your partner to help you raise your arm as high as possible.