The first is 15 second warm-up. Cross-legged on the bed, put your right leg on your left leg, grab your right elbow around and pull it to the left; Bend over at the same time, so that you can feel the legs, side waist and arms stretching at the same time.
15 seconds later, the left and right directions are reversed, and the calf is changed at the same time, and the stretching time is also 15 seconds.
The next action is to hook your left arm with your right hand, and then pull it in the direction of your body to feel the feeling that your shoulders are stretched.
/kloc-switch to the other side after 0/5 seconds, and also change the cross legs on the other side. Breathe slowly when stretching. In addition to timing, you can count three deep breaths silently.
Next is 30 seconds of stretching. First of all, your soles are attached to each other. Try to spread your legs to both sides and press down. At the same time, try to straighten your back. Hands can be put behind your back to support your body and stretch the inner thighs.
If you have the ability, you can lean forward slowly, so you can feel more stretching.
Next, turn over and lie prone on the bed, with your thighs open sideways and your hips pressed down. Remember not to press your waist down, but focus on your hips and let your crotch press down for 30 seconds, about 5 to 6 deep breaths.
The next move is also 30 seconds. The left leg is bent inward and the right leg is straight. Try to touch the tip of your right foot with your hand, but you don't have to use force. If you can't touch it, it doesn't matter. You can hold your calf. It doesn't matter if your legs can't be straight, as long as you feel the stretching of your legs. Every time you exhale, you should increase your strength and keep your posture when you inhale.
Change the other leg after 30 seconds, and the stretching time is also 30 seconds.
Next, 15 seconds of stretching. Lie flat, open your hands, and bend your legs and knees to your side; Remember to stick your body on the bed, keep your upper body still, raise your head or face away from your legs.
/kloc-Turn to the other side after 0/5 seconds. At this time, you should be able to feel the stretching of your side waist and abdomen, and try to stick the whole back on the bed.
Two 15 second movements are followed by 30 second stretching. Lie on the bed, slowly support the upper body with your hands forward, and the forearm can be attached to the bed or slightly supported without completely straightening your arm; Straighten your legs and feel the stretching of your abdomen. If you feel pressure on your back, you might as well put down your arm.
After completing the above actions, lift your hips with your hands and feet to form a triangle on the bed.
Pay attention to make your arms and back form a straight line as much as possible, and press your shoulders down. Your legs can bend your knees slightly first, and then slowly try to straighten them. Take five deep breaths, inhale slowly through your nose and exhale slowly through your mouth.
After 30 seconds, put down your knees, let your hips sit on your calves, and slowly get down; Close your eyes, take a deep breath, imagine yourself as a baby, and enjoy these 30 seconds quietly.
Stretch for five minutes, you should be sleepy, sleep like a baby!