The stretcher bearer holds the fixture in one hand to keep the body balanced, and holds the instep of the same side with the other hand, slowly and forcefully stretching to the hip, holding it for 15 seconds, and then changing to the other side.

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2. Leg stretching

The stretcher bearer holds the fixture with both hands to keep his body leaning forward, and his feet stand back and forth, keeping his front feet bent and his back feet straight. Then let the center of gravity move forward slowly, keep the hind foot straight and stretch the calf muscles, and then change to the other side.

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3. Inguinal stretching

The stretcher bearer keeps one knee on the arrow, stands upright, puts his hands on the knee, then keeps the knee still, stretches the groin with the center of gravity moving forward, and then stretches on the other side.

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Step 4 stretch the back of the thigh

The stretcher bearer lies on his back on the ground or on the yoga mat, with one foot bent, the other foot raised and straightened, grasping the calf with both hands, slowly and forcefully pulling his hands to one side of his body, stretching the muscles behind his thighs, and then changing to the other side.

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5, thigh adductor muscle stretching

The stretcher bearer sits on the mat, keeps his knees open until the soles of his feet are opposite, puts his hands on the instep or knees, and slowly presses down hard to stretch the adductor thigh muscles.

6, abductor muscle stretching

The stretcher bearer sits on the mat, keeping one foot straight and the other knee bent, then slowly turns to one side until his hands are placed on his side, keeps stretching the leg abductor for 15 seconds, and then switches to the other side.

7. Hip muscle stretching

The stretcher bearer lies on his back on the mat or the ground, keeping one foot straight, bending the knee with the other foot, holding the knee below the knee of the bent leg with both hands, and then slowly pressing hard to the side to stretch the hip muscles. When stretching, keep your legs straight and don't leave the ground or yoga mat. Hold 15 seconds and then switch to the other side.

8. Waist stretching

The stretcher bearer lies on his back on the mat, keeping his feet bent, holding the back of the knee joint with his hands, and then slowly pressing to his side. Keep your hips up when stretching, and then switch to the other side.

9, lateral back muscle stretching

Stretcher hands open, one arm bends and lifts, then grab the upper arm of elbow flexion arm with the other hand, slowly and forcefully pull to one side, stretch the lateral back muscles, keep this action 15 seconds, and then switch to the other side.

10, shoulder muscle stretching

Stretcher hands open, one hand bends the elbow from the front to the other shoulder, and the other hand presses the elbow-bending arm to stretch the shoulder muscles. Keep this action for 15 seconds, and then switch to the other side.

1 1, chest muscle stretching

The stretcher bearer stands on both feet, keeps the forearm of one arm on the fixture, then slowly presses the center of gravity forward, stretches the chest muscles, keeps this action for 15 seconds, and then changes to the other side.

12, stretching of muscles at the back of neck.

Stand with your feet together, keep one arm bent, palms together, and slowly tilt your head to the side where your arm is straight, stretching the muscles of your back neck. Hold this action for 15 second, and then switch to the other side.

13, arm triceps stretching

The stretcher bearer stands with his feet together, one arm bends his elbow backwards, and the other arm grabs the elbow-bent arm and pulls it to one side, so as to stretch the triceps brachii of the arm. Hold this action for 15 seconds, and then switch to the other side.

14, arm biceps stretching

The stretcher bearer stands back and forth with his feet, knees slightly bent on his hind feet, heels raised, and his center of gravity on his upright legs. Grasp the fixture with one arm, slowly move the center of gravity forward, keep this action for 15 seconds, and then switch to the other side.

The above is the action diagram and text description of stretching muscles in various parts of the body. When you feel tired, you can stretch the muscles of all parts of your body according to the above picture, and do it according to the requirements of stretching, which will definitely achieve the effect of relieving fatigue and relaxing muscles. Come and have a try!