Improve pelvic anteversion, relieve low back pain and menstrual pain.

Keep your back straight, bend your front legs nearly 90 degrees, keep your rear legs and knees in contact with the ground to keep your pelvis neutral, and move your center of gravity forward slightly. After holding, bend your knees and turn your chest to one side to deepen the stretch. Hold it for a minute and switch to the other side.

2, sternocleidomastoid muscle stretching

Improve neck anteversion

Press the abdomen of three fingers on the clavicle of the chest, press three fingers with the palm of the other hand, bend your head to the opposite side, then turn to the same side and stare at the ceiling for one minute.

3, trapezius muscle stretching

Improve the rigidity, tension and hypertrophy of trapezius muscle and increase muscle elasticity.

Put your hand on the back of the hip on the stretching side, bend your head to the opposite side, then nod your head, and finally rotate to the same side to see the stretching side. Use the other hand to further deepen the assistance. Just a moment.

4, latissimus dorsi stretching

Relieve back and waist tension and relieve low back pain.

Sit with one leg bent and the other straight and open. Grab the knee of the bent leg with the other hand, sit up straight and bend to the straight side of the leg. When reaching the limit, the central axis of the trunk rotates, find the toes with your hands, and keep it for 1 min.

5. quadratus lumborum stretch

Improve pelvic inclination and relieve low back pain.

Sit with one leg bent and the other leg straight. Grasp the knee of the bent leg with the other hand and the opposite shoulder with the same hand. After sitting up straight, bend sideways until the legs are straight, and rotate the trunk axis for one minute after reaching the limit.

6, supine hip muscle stretching

Restore the flexibility of hip muscles and improve the mobility of medullary joints.

Lie on your back, bend one leg 90 degrees on the other leg, hold your tibia with both hands and pull it as far as possible to your chest. Your hips can be raised and you will feel more stretched. Hold 1 min.

7, hamstring muscle stretching

Improve the mobility and flexibility of functional joints and knee joints.

Bend your knees with one leg, kneel on the mat, keep the other leg straight in front of your body, with your feet on your back and your hands on the ground, straighten your front legs and hook your feet, push your hips back, and keep your spine stretched for one minute.

eight

Pectoralis major stretching

Improve round shoulder hunchback

Stand sideways against the wall, feet in front and back, forearms stretched on the wall, elbows at shoulder height. Turn the upper body away from the wall, feel the stretching feeling of the chest during the upper body turning, stop at the obvious stretching feeling and keep still 1 min.

9, calf muscle stretching

Improve ankle flexibility and beautify calf lines.

Find a slope, or make a slope with 2 yoga bricks, and step on it with your forefoot for one minute.