Please keep this two-square-meter stretching plan safe
Article by Yangcheng Evening News All-Media Reporter Chen Hui, Correspondent Jian Wen Yang, Lian Rao Yao, Illustration/Hospital Provided
Recently, many youngsters have been staying at home, contributing to the 'epidemic prevention' and many have stopped exercising, saying, ‘My house is so small, how can I exercise?’ ‘When I exercise, the downstairs protesters!’
The Sixth Hospital of Zhongshan University affiliated with the Medical Center, Guangzhou, has summarized a home stretching plan, which can stretch the whole body with just two square meters of space, absolutely without disturbing the neighborhood.
Neck Stretching
① Neck Flexor Stretching: Sitting or standing, with arms crossed, gently pull the head down vertically, trying to make the chin touch the chest.
② Neck Extensor Stretching: Sitting or standing, with arms crossed, palms placed on the forehead to pull the head back until the nose is aligned with the ceiling.
③ Neck Rotation Stretching and Return Stretching: Sitting or standing, right hand placed on the top of the head, pull the head back, trying to make the chin approach the right shoulder.
④ Neck Lateral Flexor Muscle Stretching: Standing or sitting, pull the chin in, with the same side hand helping to complete the same side flexion action of the head.
Shoulder Muscle Stretching
One hand grips the upper part of the opposite elbow, pulling the opposite elbow back, which can stretch the shoulder joint back and the upper back muscles.
Put your hands behind your back, palms together, and try to move your chest forward, holding for 15 seconds.
Upper Trapezius, Anterior Deltoid, Levator Scapulae Stretching
Cat Pose Stretching:
Cat Pose Stretching: Kneeling, use the back muscles to arch up, and then use the back muscles to contract, lift the head up, repeat the movement, stretching the back muscles.
Thoracic Spine Flexor Stretching:
Thoracic Spine Flexor Stretching: Lying on your back, with hands down, fingers pointing towards the hip, slowly lower your waist, contract your hips, and lift your head and chest off the ground.
Thoracic Spine Extensor Stretching:
Sitting side trunk lateral flexor muscle stretching: Sit upright with your back straight, with your hands on your head, your elbows on your shoulders, and bend your waist to the side, moving your right elbow to your right hip.
Lower Limb Hip Muscle Stretching
Single-Leg Knee Extension Stretching:
Other Muscle Stretching
Leg Raise Knee, Ankle, Shoulder and Back Stretching:
Effective Stretching
Below are 3 levels of stretching recommended according to flexibility status, each level maintains for 2-4 weeks, then enter the next level of stretching.
Level One:
Maintain the stretching posture for 5-10 seconds
Two stretching gaps, 5-10 seconds
Repeat each item 2 times
Total training duration 15-20 minutes
Perform stretching training 2-3 times per week
Level Two:
Maintain the stretching posture for 10-15 seconds
Two stretching gaps, 10-15 seconds
Repeat each item 3 times
Moderate pain, 1-2 times per week
Total training duration 20-30 minutes
Perform stretching training 3-4 times per week
Level Three:
Maintain the stretching posture for 15-20 seconds
Two stretching gaps, 15-20 seconds
Repeat each item 4 times
Total training duration 30-40 minutes
Perform stretching training 4-5 times per week
Overall Recommendations
1. Try to involve all major muscle groups in stretching training.
2. At each joint, perform at least two different directions of stretching.
3. Before training, perform the preparation activity as Level One stretching.
4. After training, perform the consolidation activity as Level Two stretching.
5. Try to stretch without pain, and each action should start with a light force and not overstretch, avoiding injury.
6. Mainly conduct static stretching training.
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