First, stand on the side wall. After the right foot cuts the left foot, the heel of the right foot should be placed 30-45 cm in front of the toe of the left foot.

Put your hands and palms flat on the wall. The right knee is bent and the left foot is almost straight. Slowly push your hips forward until your calf or left leg feels tight. Hold this position 15-30 seconds.

Then bend the left foot slightly, but the heel of the left foot will not leave the ground, and tighten the tendon of the left foot. Repeat this action with the other foot.

(2) Stretching action 2:

Put your left foot on a waist-high platform or railing, put your left heel on the platform, bend your hips forward, and tilt your upper body in the direction of lifting that leg. Hold this position 15-30 seconds.

Repeat this action with your right leg. The feeling of tension should be the tendons of the raised legs and lower back.

(3) Stretching Action 3:

Facing the door frame, put your hands on both sides of the door, shoulder high and then walk forward through the door until your chest muscles feel slightly tight. Hold this position for 20 seconds.

(4) Stretching Action 4:

On the side facing the door frame or column, put your hands on the door frame or column, about shoulder height, arch your back slightly and shrug your shoulders, so that the muscles of your upper back feel pulled apart. Hold this position for 20 seconds.

(5) Stretching Action 5:

Stand with your feet shoulder-width apart. Extend your right arm, turn your head, bend to the left, and hold this position for 20 seconds. Then stretch out your left hand and bend it to the right, and repeat this action.

(6) Stretching Action 6:

Lie on your head. Grasp the foot with your right hand and gently pull it back to your hips. The right quadriceps (above the right thigh) should feel tight. Hold this position 15-30 seconds. Repeat this action with your left leg.

Extended data:

Stretching exercise is a fitness method, which can make the coordination between ligament muscles and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.

The so-called active stretching refers to keeping the movement in a specific position mainly by the strength of muscle contraction, rather than other external forces. The advantage is that it can increase the flexibility of action and the strength of muscle contraction.

The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. This is a slow and relaxing stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.

References:

Baidu encyclopedia stretching exercise