15 Stretching Exercises to Increase Longevity, Simple and Easy to Learn, Improve Vascular Health
In daily life, consciously performing stretching exercises will bring unexpected health benefits.
Today we will teach you several indoor stretching exercises, which can also be done in the office!
Exercise One: Stretch the back muscles
30 seconds each, do twice.
Starting action:
Arms forward, hands crossed, palms clenched tightly in front of the chest, slowly adjust your breathing.
Head down, tighten the chin, close your eyes, the wrists try to extend forward, stretching the head, shoulders, back and waist muscles.
Action requirements:
Maintain ① the action, take deep breaths.
Then, while turning the tightly closed palms outward, complete ② the action while slowly exhaling, try to stretch the body forward as much as possible.
Then slowly relax the body, and repeat ① the action.
Exercise Two: Relax the chest and back muscles
Chest 15 seconds & arm raise 10 seconds, do twice.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, chest up, abdomen in, hands placed behind the back, crossed hands clenched tightly in fists.
Action requirements:
Maintain ① the posture, the body slightly leans forward, the tightly closed hands try to raise upwards, maintain 15 seconds.
Then, slowly restore to the original position.
Exercise Three: Stretch the little toe, knee inner side, thigh back muscles
15 seconds each on the left and right, do twice.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, straighten the waist, tighten the abdomen. Extend the left foot forward, the heel close to the floor, the foot at a 90-degree angle with the little toe, press the inner knee down, tighten the little toe and the back of the thigh muscles.
Action requirements:
On ① the action basis, the left hand extends towards the toes, stretches the little toe, knee inner side, thigh muscles. The right foot repeats the above action.
Exercise Four: Train the muscles supporting the knee
10 seconds each on the left and right, do three times.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair. Focus your strength on the abdomen, extend the right foot slightly upwards.
Action requirements:
On ① the action basis, the right foot lifts up to the level of the floor, the toes try to be vertical. At the same time, focus your strength on the knee, maintain the action for 10 seconds.
Then, repeat the action on the other side.
Exercise Five: Stretch the arm muscles
15 seconds each on the left and right, do twice.
Starting action:
Sit on a chair, palms up, arms extend forward, lightly grasp the left hand with the right hand, palm down, use the right hand to bend the hand down.
Action requirements:
Sit on a chair, straighten the arm, the palm presses against the chair. Then, use the wrist to bend the hand forward on the inner side of the wrist.
Exercise Six: Tighten the loose muscles of the wrist
10 seconds each on the left and right, do three times.
Starting action:
Sit on a chair, straighten the waist, chest up, abdomen in. Two hands clenched tightly into fists, the wrists cross up and down.
Action requirements:
Two fists are tightly clenched, use the wrist to squeeze the wrists in front of the chest, the wrists use force to squeeze the wrists. Maintain the state of mutual squeezing. The two hands alternate the same action.
Exercise Seven: Tighten the abdominal muscles
Squat, use the elbow to press the knee, 15 seconds each on the left and right, do twice.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, face forward, abdomen in, use the left hand elbow to press the right knee, maintain 30 seconds.
Action requirements:
On ① the action basis, the left hand elbow is placed on the outside of the right knee, use the hand elbow to squeeze the knee 10 seconds.
Then, repeat the action on the other side.
Exercise Eight: Train abdominal muscles
10 seconds, do three times.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, lower your chin. Maintain this state, focus your strength on the abdomen, use the right foot to kick the left foot ten seconds (effective on the right thigh front muscle).
Action requirements:
Then, the right foot is placed in front of the left foot, use the right foot to press the left foot ten seconds (effective on the right thigh back).
Put the focus on the right foot, repeat the same action.
Exercise Nine: Stand and stretch the thigh muscles
15 seconds each on the left and right, do twice.
Starting action:
Spread your feet, with your shoulders wide, straighten your waist, tighten your abdomen, right hand holding a car door (or wall, chair, etc.) stand steady. Stand on one leg with your right foot, and stretch your left hand to the little toe of your left foot.
Action requirements:
On ① the action basis, take a deep breath, lean forward, lift the little toe of your left foot. Repeat the action on the other foot.
Exercise Ten: Relax the tense muscles of the calf
15 seconds + press on the cushion 10 seconds, do three times.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, straighten the waist, chest up, abdomen in. Extend your feet with a shoulder-width apart, tighten your abdomen, and hold your arms forward. Press the right foot back one step, straighten the knee, and keep the heel close to the floor, and the foot is at a 90-degree angle with the little toe.
Action requirements:
On ① the action basis, the left hand stretches towards the toes, stretches the little toe, knee inner side, thigh muscles. Repeat the above action on the right foot.
Exercise Eleven: Relax the neck muscles
15 seconds each on the left and right, pull.
Starting action:
Neck left and right stretch: shoulders relax, use the right hand to pull the head to the right side, pay attention not to raise the left shoulder.
Then do the same action in the opposite direction.
Exercise Twelve: Relieve shoulder tension
Stone, fist operation 30 seconds + stone, fist circling the shoulder around 15 seconds, do twice.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, straighten the waist, chest up, abdomen in, hands clenched into fists, palms up, do 'stone', 'fist' operations as much as possible.
Action requirements:
Repeat 'stone', 'fist' operations, the hands slowly rise, vertical with the shoulder, then slowly let the hands fall from the sides of the body.
Exercise Thirteen: Tighten the inner muscles of the thigh
Merge the knee 15 seconds + press on the cushion 10 seconds, do three times.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, straighten the waist, chest up, abdomen in, knees and inner ankles are close, gently pressed against a 60-second cushion.
Action requirements:
The knee squeezes a thick cushion, uses the knee to squeeze the cushion 10 seconds.
Exercise Fourteen: Train the main muscles of the thigh
Front, side and back respectively 10 seconds, total 40 seconds.
Starting action:
Do not sit too deeply in the chair, sit in the front 1/3 of the chair, put your weight on your left foot, extend your right foot to meet the left foot's ankle, straighten your waist, tighten your abdomen, and hold your arms forward. Use your right foot to kick your left foot ten seconds (effective on the right thigh front muscle).
Action requirements:
Then, the right foot is placed in front of the left foot, use the right foot to press the left foot ten seconds (effective on the right thigh back).
Put the focus on the right foot, repeat the same action.
Exercise Fifteen: Rotate the body, eliminate fatigue
Left and right 15 seconds, do three times.
Starting action:
