Cats and cows stretch
Kneel on all fours and keep your back straight. Inhale, look up at the ceiling and let your abdomen sink.
Then exhale, slowly bend your spine, press your hands to the ground, slightly bend your neck, and look at your feet.
Repeat this stretching action 10 times, and do 2-3 groups.
bridge type
Lie flat and bend your knees, with your feet shoulder-width apart and your arms at your sides.
Lift the pelvis until the upper body and thighs are in line, and keep it for 2 seconds.
Repeat 8- 12 times.
Lunge stretch
Straighten your waist and push your ass forward (there is tension in the front of your thigh)
/kloc-Switch legs in 0/5-20 seconds.
Repeat 5- 10 times
Dead insect movement
Lie on your back with your hands pointing to the ceiling.
Bend your hips and knees 90 degrees and lift them off the ground (like a bug falling on all fours)
Exhale lowers the chest and flattens the back by rotating the pelvis and squeezing the hip muscles.
When exercising, first stretch one leg, straighten your knees, and then put your legs on the floor; At the same time, lower the other arm above your head until it touches the floor.
Keep your abdomen tight, and then return your legs and arms to their original positions.
Repeat alternately 10 times.
Platform entry
Take a prone position first, and bend your elbows and support them on the ground.
The elbow joint and shoulder joint are at right angles to the body, and the body is supported by the strength of toes and forearms.
Keep your body straight for about a minute.
Knee to chest
First lie on your back on the mat with your knees bent and your feet flat on the floor.
Put your right hand behind your right knee, slowly pull your right knee toward your chest, and then pull your left knee toward your chest.
Hold this position 15-20 seconds.
Relax and slowly lower one leg at a time to the starting position.
Repeat this stretch three times.