(1) Stretching back exercises
Turn your head with your hands akimbo: Stand with your feet shoulder width apart, toes pointing straight ahead and knees slightly bent. Turn your waist slightly to the left and look behind your left shoulder until you feel a slight tension. Hold this position for 8 ~ 10 seconds.
Always keep your knees slightly bent. Relax and breathe freely.
This set of movements can stretch the waist, hips and sides of the body.
In the second quarter, hold your legs with both hands: sit in a chair with your thighs and calves at a 90-degree angle, and grab your left knee with both hands from behind. Slowly pull your left leg towards your chest. Hold this position 15 ~ 20 seconds. Change the other leg and repeat the above steps.
This set of movements can stretch the thighs and lower back.
Look around in the third quarter: sit in a chair with your left leg bent and placed on your right leg. Put your right hand on the outside of your left knee.
Use the steady pressure of the right hand on the left leg to keep the left leg stable. Put your left hand on the back of your body, exhale slowly, turn your head to the left at the same time, and look behind your left shoulder until you feel a slight tension. Hold this position for 8 ~ 10 seconds. Change the other side and repeat the above steps.
This set of movements can stretch the waist, the outside of the hips and the neck.
The fourth quarter bending the upper body:
Open your arms shoulder-width apart and put your hands on the refrigerator, cupboard or wall.
Bend your knees slightly so that your hips are directly above your feet. Slowly lower your head from between your arms, and slowly lower your upper body. Hold this position 10 ~ 12 seconds.
This set of movements can stretch the neck, shoulders, arms and back.
Section 5 gather up the body: lean forward and stretch the waist. Bow your head and relax your neck.
Hold this position 10 ~ 20 seconds. Finally, with the help of the strength of your hands, straighten your upper body.
This set of movements can stretch the back.
(2) Stretching leg exercises
The first section kicks the wall leg: the right leg is forward, the left leg is backward in front of the wall, the arms are raised, the forearm is leaning against the wall, and the forehead is resting on the forearm.
The right leg is bent, the right toe is forward, and the left leg is straight. Slowly move your hips forward until your left leg and calf are slightly stretched. Note that the heel of the left foot cannot leave the ground, and the toes are forward. Hold this position 15 ~ 20 seconds. Swap your legs and repeat the above steps.
This set of movements can stretch the calf.
Leg sinking in the second quarter: hip squat. The left leg is slightly bent at the knee and the back is straight. The toes of the left foot are tilted forward or slightly inward, and the heel is kept on the ground. Hold this position for 8 ~ 10 seconds. Swap your legs and repeat the above steps.
This set of movements can stretch the calf, achilles tendon and ankle.
The third section rotates the ankle: the body stands or sits in a chair, holding things with hands to keep balance. Lift your left foot off the ground, rotate your ankle clockwise 10 ~ 12 times, and then counterclockwise 10 ~ 12 times. Change the other leg and repeat the above steps.
This set of movements can stretch the ankle and promote blood circulation in the leg.
Heel lift after the fourth quarter: hold the wall chair with your right hand, land your left foot, stand up straight, and hold the front side of your right foot with your left hand.
Gently pull the heel of your right foot toward your hips. Hold this position 15 ~ 20 seconds. Change the other leg and repeat the above steps.
This set of movements can stretch the front thigh (quadriceps femoris), ankle and knee.
Section 5 Squat: Stand with your feet apart and shoulder width apart. The sole of the foot is flat on the ground, the toes are facing straight ahead, and the knees are slightly bent. Hold this position for 20 ~ 30 seconds.
This set of movements can stretch the calf, achilles tendon and ankle and relax the hamstring muscles.
In the sixth section, kick in turn: stand with your feet slightly wider than your shoulders and your toes pointing straight ahead. The left knee is slightly bent, and the right hip moves slowly in the direction of the right leg and knee. Hold this position 10 ~ 12 seconds. Change the other leg and repeat the above steps.
This action can stretch the inner thigh and groin.
Although stretching has great benefits, we should pay attention to the following misunderstandings:
Myth 1: Stretching can cure serious diseases. If your body has been seriously damaged, please go to the hospital. The stretching exercise introduced in this book is not to treat serious diseases. If your body has some symptoms of repetitive limb strain, it means that the injury has been caused. If you don't take correct treatment, the injury will become permanent.
Myth 2: The effect of holding your breath is good. Stretching is relaxation, not tension, and it is best not to hold your breath.
Myth 3: The more stretching times, the better. There is a limit to everything, not that the more times you stretch, the better. Master the degree of stretching.
Myth # 4: Being nervous and stretching in a hurry. In fact, the stretching effect of these two States is not good. Failure to concentrate on the part to be stretched often has no effect.
Myth 5: Stretching is equivalent to aerobic exercise. Stretching is not aerobic exercise, so you don't need to force yourself to stretch to a certain extent. Stretching itself is a moderately moderate exercise. Stick to it and you will benefit in 2 ~ 3 weeks.
Myth 6: The greater the stretching range, the better. Stretching should be slow and gentle, not too fast; Don't overstretch and feel pain; There is no gain if there is pain. When stretching, it is advisable to feel comfortable stretching tension. If you feel pain, you should stop immediately, because it is harmful to your health. The motto "No pains, no gains" does not apply to stretching, and stretching should not be painful.
Therefore, attention should be paid to:
(1) Control breathing, stretch slowly and regularly, and never hold your breath.
(2) Stretch to the point where you feel comfortable, and don't let yourself feel pain. When doing every stretching exercise, we should pay attention to the feeling of comfort and no pain. When you focus on stretching, the rest of your body should relax.
(3) Don't rush for success. Only long-term, sustained and moderate stretching can reduce the pressure and tension on muscles, otherwise it will be too late.
(4) Everyone's physical condition is different and everyone's body is in a different state every day. The stretching action can be adjusted according to its own state. You don't need to set a fixed standard, just stretch until your muscles are tense but you don't feel pain.
(5) If the stretching method is proper, you will feel that the stretching tension is gradually weakening when you keep the stretching posture.
(6) When stretching, once you feel pain, it means that you are overstretching, that is, stretching violently.