Now more and more people begin to join the ranks of fitness, some for exercise, some for body shaping. But recently, many people are asking how to train shoulder stretching. In fact, there are many stretching exercises in shoulder movements. Of course, stretching is good for people. Let's take a look at how to train more shoulder stretching!

How to train shoulder stretching 1 (1) shoulder stretching?

Action essentials: slightly raise your head at an angle of 15-20 degrees, let your neck stretch upward, relax your shoulders, stand on the machine, and slowly move forward, upward, backward and downward around your shoulders.

Main function: relax the shoulder and neck, and eliminate the stiffness and pain of the shoulder and neck.

Activate cell tissue.

Exercise can improve the tension of muscles inside and outside the neck and shoulders and improve snoring.

(2) back stretching.

Action essentials: Raise your head slightly at an angle of 15-20 degrees, so that your neck extends upward and your feet are shoulder width apart. When relaxing, take a deep breath slowly, while putting your hands behind your back, slowly stretch back, stretch your hands and back as far as possible, straighten your feet and exhale slowly.

Main functions: enhance the tension of muscle tissue of respiratory system and activate muscle tissue cells. Activate the metabolic function of lymph tissue in chest and armpit. Relieve back pain and discomfort.

(3) arch your back.

Action essentials: You can spread towels, mats or yoga mats on your knees to relieve the uncomfortable pressure on your knees.

Steps: Kneel your feet on the machine, hold the motor vertically with both hands, and gently press down your back while inhaling. Keep your limbs still, stretch your back as far as possible into an arch, relax and exhale slowly.

Main function: relax back muscles and relieve back pain. Tighten the lines of arms, legs and hips. Achieve an all-round rhythm effect.

(4) Hands behind your back.

Steps: Hold your right hand high and bend backwards, put your left hand under it, bend your elbows, put your hands on your back, stretch as far as possible, and then switch to the other side.

Main functions: Stretch the muscles of arms, shoulders and neck, and eliminate butterfly sleeve. Exercise triceps brachii to relieve shoulder and neck back pain. Effectively repair muscle strain.

(5) waist extension.

Action essentials: lower limbs kneel on the machine, hold the rhythm machine vertically with both hands, keep the lower body still, and the head drives the side waist to rotate slightly to the left before changing to the other side.

Main function: Stretch the lateral waist muscles and tighten the waist and abdomen lines. Improve shoulder and neck pain and discomfort. Soothes the muscles of the arms and legs.

How to Train Shoulder Stretching 2 1 and Front Cross Shoulder Stretching

(1) Lift one arm to shoulder level, keep the upper arm level with the ground, and keep the fingers vertically upward.

(2) Use the other arm to gently and forcefully pull the raised hand toward the trunk, and the trunk and head remain motionless during the action.

note:

This stretching action can move the muscles in the upper part of the shoulder well. Be careful not to stretch your arms too hard during the action.

2. Lift straight arm back

(1) Keep standing, with your feet width apart from your hips and your knees slightly bent.

(2) Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles.

(3) Switch sides and repeat the same action.

note:

Although this action is simple, it can stretch the muscles around the shoulder joint. Pay attention to stretching until you feel the tightness of the shoulder muscles, but don't overdo it.

3, arms abduction stretching

(1) Standing posture: put your hands behind your back, palms up, fingers crossed, keep your elbows straight, lift your arms up slowly, lift your head forward, and keep your chest upright when stretching.

(2) If it is difficult to touch your hands behind your back, you can use a towel, grab the towel with your hands apart and slowly lift your hands behind your back. You can constantly adjust the length of the towel between your hands until you find the right distance.

note:

When doing this stretch, be sure to keep your shoulders back and avoid leaning forward.

Step 4 stretch against the wall

(1) Stand one meter in front of the wall with your feet apart, and press your hands against the wall. Arms straight, back straight, shoulders relaxed, slightly pronated.

(2) The head is buried between the arms, and the upper body slowly sinks with the shoulders.

(3) When the shoulder and back feel slightly stretched, keep the posture 15 seconds.

note:

Don't stretch too much, and the shoulder muscles can be stretched slightly.