Whole body muscle stretching

Action 1: Pull the arm forward and backward.

Stretching: deltoid muscle

Key points: stand naturally, with one arm straight on your chest and the other arm buckled, and stay still after feeling stretched.

Stretching time: 20S

Number of repetitions: 2 times

Action 2: Lift and stretch your arms.

Stretching: external oblique muscle, triceps brachii and latissimus dorsi. Key points: Stand naturally with one hand behind the neck and the other gently push back, and feel still after stretching. Stretching duration: 20S on each side. Repetitions: 2 times.

Action 3: Support your feet after standing.

Stretching: quadriceps femoris

Key points: stand naturally, fold one leg backwards, hold the ankle on the same side, and stay still after stretching.

Stretching time: 20 seconds per side

Number of repetitions: 2 times

Action 4: lunge stretch

Stretching: psoas major, quadriceps femoris and exposed muscles.

Key points: lunge posture, the front leg keeps the hip and knee joint bent 90 degrees, the position is downward, and it remains still after stretching.

Stretching time: 20 seconds per side

Number of repetitions: 2 times

Action 5: Leg stretching in sitting position

Stretching: biceps femoris

Key points: straighten one leg, lean forward and look down for the abdomen.

Thigh, resting after stretching.

Stretching time: 20 seconds per side

Number of repetitions: 2 times

Action 6: Leg stretching in sitting position

Stretching: The focus of the gluteus maximus and erector spinae group: bend your knees and lie flat, put one ankle on the knee joint, lift your legs with your hands, slightly lift your upper body, and stay still after stretching.

Stretching time: 20 seconds per side

Number of repetitions: 2 times