I feel very sore when I do muscle exercise. In fact, this is a normal phenomenon after exercise. Compared with other muscles, the shoulder is more complex and fragile, so we need to pay attention to the stretching of the shoulder after training. How to stretch after shoulder training? Let's take a look!

1, flexion and extension of shoulder bone

It is a simple and reasonable flexion and extension posture, especially for the muscles near shoulder dislocation. Exercise: Stand with your feet as wide as your hips and your knees slightly bent. Turn your body with your right hand and bend your elbow slightly. Fix it on the left elbow with your left hand, and then tilt your left arm toward the human body until you feel the tension in your shoulder muscles. Switch sides and repeat the same posture.

? 2. Upper back flexion and extension

This simple flexion and extension posture mainly flexes and stretches the muscles of the upper back.

Exercise: Cross your fingers, palms outward, raise your hands to the height-width ratio of your chest, straighten your arms, lock your elbows, and release your shoulders forward.

3. Flexion and extension of latissimus dorsi

This flexion and extension immediately acts on latissimus dorsi.

Practice: stand in front of the supporting column that can support the weight, grab the object with both hands, lean back and bend your legs. Apply force to the road with your legs and pull your arms back.

4. Flexion and extension of pectoralis major muscle

This posture mainly flexes and stretches the muscles at the inner edge of the chest, which can release the pressure muscles and improve the softness.

Exercise: Stand by and stand on the stable support column. After placing one hand on the support post, keep the arm and shoulder in the same plane. Gradually release the human body forward until the chest muscles feel flexion and extension.

5. Flexion and extension of iliotibial tract

The iliotibial tract is a banded connective tissue located under the inner thigh. Jogging, walking, gymnastics and folk dance players should always do this flexion and extension posture to prevent the pain caused by leg inflammation (iliotibial tract syndrome).

Practice: Stand with your feet open to hip width. Put one foot on the other foot and raise the other arm excessively to keep balance. Repeat this position on the other side.