First, grab the elbow of the opposite arm from behind with one hand, and pull it to the opposite side of the grabbed arm. Hold this position for 30 seconds and repeat it three times (the same is true for the other side).

Second, put your hands and fingers crossed on your head and hold your arms up and back for 30 seconds. Repeat 3 times.

3. Straighten one arm up, then bend the forearm to the back of the head, relax, grab its elbow from the back of the head with the other hand, and slowly pull it to the opposite side for 30 seconds, repeating 3 times on each side.

Extended data:

Benefits of stretching after continuous exercise:

1, flexible bones and muscles, and can also reduce stress.

Regular stretching can relieve the stiffness of muscles and joints, make you more flexible when exercising, and you will also find that your back pain is gradually relieved. When stretching, staying for 10- 15 seconds is the most effective way to help relieve muscles and joints.

2, reduce sports injuries, muscle lines look good.

Stretching after exercise is more important. If you want to have good-looking muscle lines, or you don't want to have large calf muscles when running, you must do stretching after exercise.

3. Make the training more effective.

Daily stretching can really make your training get twice the result with half the effort, such as squatting. If the ligament is good, you can squat down a little, and your knees and hips are more bent. In short, you will gain more from exercise.

References:

Stretching-Baidu Encyclopedia