In our daily life, stretching always brings benefits to the body. Regular stretching exercises can not only improve the flexibility of the body, but also relax the mood. When we are tired, stretching can refresh our minds. Stretching after sedentary can relieve stiffness and soreness; Stretching before going to bed helps to relieve the fatigue of the day and have a good sleep. Stretching before exercise can prepare for the next exercise, and stretching after exercise can relax muscles and accelerate recovery.

Stretching should be targeted, and attention should be paid to the action norms during stretching, rather than stretching at will. Similarly, in the process of stretching, we should also pay attention to exertion, as long as we can feel the stretching feeling at the stretching part, and don't overdo it, so as not to cause harm to the body. In terms of stretching time, each action is generally about 30 seconds. Don't think that the longer the stretching time, the better.

In the choice of stretching action, we should also stretch the stiff parts of the body, stretch the tight parts of the muscles, stretch purposefully before exercise, and effectively stretch the target muscles after exercise. In short, stretching should be purposeful and not too casual.

1, gluteal bridge movement. This exercise is mainly to exercise gluteus maximus and lower back muscles, because sedentary will make the back muscles feel stiff and sore. When doing this exercise, you can change from static to dynamic. Keep the static state for 30 seconds at a time, just do it three times, do it 12 times for each group, and do one * * * for three groups. 2. Cat action. If you keep a posture for a long time, your spine will become stiff if you can't move. Cat-like movements are very suitable for improving spinal pain. However, when doing cat-like movements, don't worry, do it slowly and feel the movement of the spine one by one, so that it will be effective; This exercise can be done 15-20 times.