1, inguinal (adductor) stretching

Sit down with your feet facing the soles of your feet, your legs flat and your heels in the groin position. Grasp the ankle with both hands and push the elbow to the inside of the knee. Keep your feet touching, your heels facing each other, keep your feet bare, press your knees with your elbows, keep your legs as flat as possible, and stretch your groin. You will feel the stretch on the inside of your leg.

2, one leg hamstring muscle stretching

After groin stretching, keep sitting. Put your left foot in the groin and your right leg forward so that the bottom of your left foot can be hidden in your right leg. Reach forward as far as possible and grab a part of your right foot. Try stretching with your lower back, not your upper back. Try to keep your upper back straight and press down, and your right leg should be straight. Replace your right foot with your left foot. The abductor muscles of the upper back and legs will feel stretched.

3, quadriceps femoris stretching

Lie on your left side and make sure your left leg is straight. Bend your right leg, put your right hand behind your back, grab your right foot and pull it back hard. Keep your knees level with your shoulders and hips. This can prevent structural damage. If you want to make stretching more difficult, pull your feet back and send your hips forward. After finishing, lie on your right side and continue to stretch your left leg. You will feel the front side of the leg flexors stretched. Stretching the quadriceps femoris can also be done by standing upright.

4, gluteus maximus (posterior) stretching

Sit on the floor with your left leg flat outside and your right leg bent upward. Continue to keep the left leg abduction, put the right foot on the outside of the left leg, and let the right foot ring embrace the left thigh. After landing the right foot, the toe direction is parallel to the left thigh. The right leg should now be crossed on the chest. Keep your right foot in contact with the ground and press your right leg against your chest with your arm. Change the other leg and repeat this action. You will feel that the longitudinal throwing line of the hip back of the bent leg is lengthened.

5. Stretch the hamstring muscles of your legs

The hamstring muscle stretching of one leg is similar. Leg stretching requires both legs to be placed on the ground at the same time, feet to be stretched forward, and hands to be in contact as much as possible. Bend with your lower back instead of your upper back. You will feel the stretch at the back of your leg.

6. Stretching of iliotibial tract (completed with foam shaft)

The stretching of iliotibial tract can be completed by the combination of the above actions, that is, after lying on the side (on the foam shaft), the calf is straight and raised, the thigh is bent, and the calf falls to the ground in front of the knee. Repeat this action in another direction. This action can stretch the calf to a position very close to the ground.

7. Abdominal stretching

Face down on the ground, hands under shoulders, as if to do push-ups. Push your hands down hard and do push-ups like that, but don't lift your hips and legs off the ground and don't rotate your lower back. Keep your arms as straight as possible, stretch your abdomen and lower body, and don't leave your hips on the ground.

8. Back stretching

Lie on the ground with your back down, your hands flat and your whole body placed like a cross. Lift one leg to one side of your body (for example, lift your right leg first)

Leg), lift your feet as far away from the opposite hand as possible. If you want to stretch more, you can put your left hand on your right shoulder. Then do it again in a different direction. Doing so can stretch the middle of the spine.

9. Leg stretching

Push the wall or training partner with both hands, and stand back and forth with your feet shoulder width. The hind legs are straight and the front legs are bent. The body should be like a 45-degree angle. Press the heel of the hind foot hard to the ground. To strengthen stretching, you can put your hind legs back and don't bend your body. When finished, change the other leg. When doing this, the back of the hind legs and calves will feel stretched.

10, hip flexor stretching

Kneel on the ground, right leg forward, left leg on the floor. Hands akimbo, hips forward. Switch legs when you're done. This action can stretch the upper thighs and buttocks of the front legs.

1 1, standing hamstring stretching

Take a step forward with your right leg, with your heel one to twenty centimeters in front of your left toe, and your feet naturally stand in parallel. The right leg is not bent, the left leg is bent, and the upper body "sits" backwards and begins to stretch the back of the right leg. Change your left leg after stretching. Doing so will stretch the upper back and the upper rear side of the front legs.

12, back stretching in standing position

Keep standing, legs slightly narrower than shoulders, chin on chest, upper body bent, body leaning forward and drooping. Don't bend your legs, make sure your legs are as straight as possible. Be sure to get up slowly and safely after stretching. When doing this action, most people will feel the stretching of the back and upper thigh of the leg, and some people will feel the stretching of the back and lower leg of the leg.