This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This kind of stretching is especially helpful for weightlifting and throwing.

Exercise: Stand with your feet apart and hip width apart, with your knees slightly bent. Put your left hand on your body and bend your elbow slightly. Fix your right hand on the elbow of your left hand, and then tilt your left arm to your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.

2, iliotibial tract extension:

The iliotibial tract is a banded connective tissue located under the lateral thigh.

Exercise: Stand up straight with your feet open and hip width apart. With one foot on the other, lift the other arm over your head to keep balance. Repeat this action on the other side.