1, cat and cow stretching: lean on the ground, support the body with knees and arms, inhale and bend over to do hunchback, reach the highest point and pause for 2 seconds, then slowly put it down, try to lower it to the lowest point and keep it for 3 seconds. This action can relax erector spinae and improve the flexibility of the spine.

2, piriformis stretching: the body sits on the ground, the arms are straight on both sides, the legs are bent, one leg is bent on the knee of the other leg, and then the arm pushes the body forward. At this time, there will be obvious stretching in the depths of the buttocks. Hold for 30 seconds. Change to another paragraph.

3. Stretching of iliopsoas muscle: bend the front legs at right angles with bows and arrows, put the back knees on the ground, straighten the back, and then slowly move forward, and keep it for 30 seconds when there is obvious stretching feeling. Change to another paragraph.

4, gluteus maximus stretching: the body is lying flat on the ground, one leg is bent upwards, the arm pulls the front side of the knee, and the other leg remains straight. Keep it for 30 seconds when there is obvious stretching feeling. Change to another paragraph.

5. quadratus lumborum and lower back stretching: Sit in a chair, or squat down by riding a horse with your hands behind your head. Twist your body in one direction as much as possible, and then touch the nearest knee down with the elbow in front as much as possible. Hold for 2 seconds and then return to the starting position. Repeat 10 times on each side.

Matters needing attention in the process of stretching:

1, don't overstretch: overstretching may hurt muscles and joints, so stretch properly according to your physical condition and feeling.

2. Step by step: When stretching, step by step. Don't overstretch at first, but gradually increase the stretching range and intensity.

3. Pay attention to the feelings of the body: When stretching, pay attention to the feelings of the body. If there is pain or discomfort, stop stretching immediately.

4. Avoid excessive twisting: When stretching, avoid excessive twisting of the body, which may lead to physical injury.

5, keep breathing smoothly: keep breathing smoothly when stretching, don't hold your breath or hold your breath.

6. Avoid stretching immediately after meals: stretching immediately after meals may affect digestion and absorption, so it is best to stretch again after meals 1 hour.

7. Don't neglect warm-up: Warm up properly before stretching, which will help reduce muscle damage and increase the flexibility of the body.