Easy Stretching Handbook: Say Goodbye to Pain
Stretch a inch, long ten years.
Post-exercise stretching,
can effectively relieve pain,detoxify,increase kidney function,
and is also helpful in preventing injuries,stiff joints;,
and also shapes muscle lines,
if you persist,you will see the effect.
What are the benefits of stretching?
When exercising,doing stretching exercises can not only prevent exercise injuries but also enhance body resistance and prolong life.
- Specifically,stretching has the following benefits:
- Relieve muscle tension,making the body more relaxed.
- Let the body move more freely and easily,thereby improving body coordination.
- Expand the range of motion of the body,such as before exercising,stretching will keep your movements unconstrained.
- Prevent muscle strains (strong,flexible,stretched muscles can withstand greater pressure than stiff,unstretched muscles).
Help maintain body flexibility,so the body will not become increasingly stiff as it ages.
Make your muscles tighter,and lines become smoother.
Below,follow the supermodel to do the following stretching actions,and say goodbye to body pain!
01 Simple version dancer poseTargets the stretching of the thigh muscles
Action points:
Place one foot firmly,extend the other foot back.The same side hand lightly touches the ankle,slowly stretches the calf muscle closer to the hip,touching the hip for about 10 seconds,then switch feet to stretch.
02 Two feet wide upper body forward tiltThe best action for stretching the hamstring
Action points:Two feet wide apart,two feet palms facing forward.Take a deep breath,at the same time,the spine is upright.Exhale,at the same time,the upper body leans forward and bends.Hands naturally stretch over the head.Stretch for about 10 seconds.
Tip:
The hands are the key to this action's level03 Two feet wide side stretch
Action points:
Stretch one foot to the side,about 10 seconds,then switch feet.
04 Shoulder stretchRunning is not only an action of the lower body,but also involves muscle groups of the upper body.
Action points:
Cross your arms,let your right elbow be above your left elbow.Lift your elbows to shoulder height,and keep your hands in the center.Stretch for about 10 seconds,then switch sides to cross your arms.
05 Cow poseThis is also a shoulder stretching action
Action points:
Coordinating with breathing,bend your right hand back from the side of your head.Bend your left hand back from below,and keep both hands clasped behind your back.Stretch for about 10 seconds,then switch hands,try to bring the upper elbow closer to the ear,the spine is upright.
06 Low arch lungeTargets the stretching of the thigh,hip and waist muscles
Action points:
Extend one foot forward,as far as possible.Gently touch the ground to stabilize the body,and keep it on the inside of the front foot.Bend down,lower the hips as much as possible.Stretch for about 10 seconds,then switch feet to stretch.
07 Low arch lunge twistHip muscles
Action points:
Rotate your upper body to the same side,you can rest your hand on your knee or open your hand outward.For a more advanced level,kneel on the back foot,lift the back foot to hold with your hand,increasing the difficulty.Stretch for about 10 seconds,then switch sides.
08 Half split-half pigeon poseThe main goal is to stretch the small muscles of the legs and thighs
Action points:
Squat into the preparation action of the sprint,place the buttocks on the back leg,at the same time,extend the front foot.Take a deep breath to stretch your back,the spine,the body is upright.Exhale,flatten your back and lean forward,close to the front foot.The back should be flat,each time press down closer to the front foot.Stretch for about 10 seconds (5 breaths) and switch feet.
09 Half forward bend stretch
Mainly stretches the thigh,hip and waistAction points:
Stand naturally,the back is straight,the body leans forward.Extend the legs as much as possible.Avoid excessive stretching of the muscles,just maintain a straight back,slowly stretch the legs.
10 Full forward tilt
After doing this action,your whole body will feel different.Action points:
Fold your body,close your upper body to your lower body.Stretch for about 10 seconds.
Disclaimer: The content in this article comes from the Internet, WeChat public accounts and other open channels.
