1, stretch your neck. Neck stretching can exercise sternocleidomastoid muscle. The method is simple. Put your hands on your hips first, and then pay attention to straighten your back. At this time, gently raise your head and slowly stretch upward. This exercise was performed 10 times.
2. Transverse stretching of the neck. Lateral stretching of the neck can exercise the muscles of sternocleidomastoid muscle and trapezius muscle. First, you should sit in a sitting position, and then stand up straight. It should be noted that the head should be tilted to the left and the ears should be pointed to the left shoulder. After one side is finished, repeat the exercise in the opposite direction.
3, the baby's back is stretched. Baby-like back stretching can exercise back muscles. Baby-style back stretching should first be a kneeling position with legs apart. What needs everyone's attention is to sit your hips on your heels and lean forward. When doing this exercise, try to touch the ground with your forehead.
4, camel abdomen stretching. Camel abdominal stretching can exercise rectus abdominis and oblique abdominis. When stretching the camel's abdomen, you should first push your hips forward and slightly upward. It should be noted that don't squeeze the waist too much.
5, chest stretching. Stretching your chest ribs will exercise the widest muscles in your back and chest. To stretch the buttress chest, first stand facing the wall and push the wall with your right hand. What needs everyone's attention is to slowly leave the wall and repeat the above stretching action on the other side after finishing one side.
6. Stretch the front thigh. This exercise is to grab the ankle with one hand, with the knee pointing to the ground and close to the knee of the leg standing on the other day. The other hand can hold an object to keep the balance of the body. Keep this action for more than fifteen seconds, then let go and exchange the other leg.
7. Stretch the back of the calf. This method is to keep one leg backward, the backward leg should keep the heel on the ground, and the other leg should make a lunge forward, which also needs to be kept for more than fifteen seconds, and then change to the other leg.
8. Stretch the back of the thigh. This action is to use railings and other objects. When doing it, put your thighs on the railing for a day, and try to keep your knees flush with your legs. Then the upper body should lean forward, as close as possible to the legs. You can pull the railing with your hand to assist in exerting force. Pay attention to lying forward/kloc-exhale about 0/5 seconds, and then change legs.
9. Ligament stretching. Rope muscle, that is, hamstring muscle, extends from pelvis to calf at the back of thigh, which is easy to be injured, so it is also important to stretch the muscles after leg. Exercise: cross your legs and put your feet together; Bend over and straighten your knees; Try touching your feet or sticking your body on your legs; Hold 15-30 seconds; Switch legs.
10, quadriceps femoris stretching. Practice: quadriceps femoris is the muscle on the front side of thigh. Stand up straight, lift your left foot behind you and grab it with your left hand; Knees as close as possible; The left hand slowly pulls the left foot to the hip until the quadriceps femoris feels stretched; Hold 15-30 seconds; Switch legs.
1 1, butterfly stretching. Practice: sit down, bend your knees and put your feet in front of your body; Keep your feet as close to the groin as possible and your feet as close to the ground as possible. Hold 15-30 seconds. If you can do this easily, try to move your body forward (be careful not to overdo it) and hold 15-30 seconds.
Precautions for stretching:
1, do some exercise to warm up before stretching. It is recommended that you do warm-up exercises for a few minutes before stretching, such as jogging, swinging your hands and feet, turning your body left and right, etc. In order to increase your body temperature and prepare your muscles and tendons. Relax the muscles and bones, increase the flexibility of the body, and reduce the occurrence of accidental injuries in sports.
2, stretching makes it fierce and terrible. The purpose of stretching is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of muscle tendon, and gradually increase the potential and endurance of stretching. Therefore, whether it is rhythmic stretching or fixed stretching (more than 30 seconds in a row), the stretching action should be slow and gentle, and it is absolutely forbidden to use force or force too hard, especially when stretching the parts that cannot be pressed normally. Some people press hard for quick success and instant benefit, while others apply external help, which is easy to strain tendons due to improper force and cause damage to human body.
3. Don't just stretch one muscle group. Some people only like to hold hands or pull their feet when stretching, which will lead to only one muscle group moving, which may affect the balance of human structure. From a medical point of view, for the same action, there may be many muscles * * * forming the same functional group, which cooperate to complete the action; However, these muscles may need different stretching actions because of their different anatomical positions; In addition to synergetic muscles, antagonistic muscles in opposite directions must also be stretched equally; If there is fish escaping from the net during stretching, the synergetic muscle may not be able to "climb to the top" and be injured in some extreme movements; If the antagonistic muscles are not fully stretched, they will lose their balance and get injured when they contract strongly. Therefore, people can't always stretch a certain muscle group when stretching, but let the body enjoy the health care effect of all-round stretching to maintain the balance of the human body.
Benefits of stretching:
1, improve the flexibility of the body. Stretching increases the range of motion of a joint or a group of joints, which can make the nervous system more tolerant to stretching posture, but this effect will disappear within a day or even hours. If you want to improve your flexibility for a long time, it is recommended to stretch hard for 5 to 6 days a week.
2, help to better activate muscles during exercise. Sticking to regular stretching exercise can also improve sports performance. The greater the range of motion, the more muscles can be activated. For example, the hamstring muscle has a limited range of motion, and only 40% of the muscles can be activated when doing one-leg hard pulling. However, if the flexibility of hamstring muscle increases, it can be activated by 60
% muscle. The end result is that you can strengthen your muscles, lift heavier weights and become stronger.
3. Daily life feels more relaxed. Increasing flexibility can not only improve the level of exercise, but also make daily life easier. Although you may not realize this, there are many daily tasks (such as sitting in a chair and getting up from it, bending down to pick up a toddler) that involve a certain degree of flexibility.
4. Prepare for formal exercise. Dynamic stretching also helps to activate the connection between the brain and muscles. Brain-muscle connection means that muscles can work more effectively in exercise only when they are thinking about those muscles that are activated when moving the body in their minds. For example, hamstring and gluteal muscles can be fully mobilized when doing hard pulling, rather than the muscles of the lower back.
5. Reduce the risk of injury. Warm-up before exercise helps to reduce the risk of injury, and dynamic stretching is an indispensable part of warm-up. Dynamic stretching helps to warm up muscles, joints and tendons, temporarily increase the range of motion, and then complete the action in an ideal posture during exercise, which also reduces the chance of injury.
6, help to calm the body after exercise. Static stretching after exercise is helpful to lower the heart rate, calm breathing and relieve the high excitement during exercise more quickly. Another way to achieve this calm state is to combine static stretching with deep breathing. Stretching after exercise can also increase blood flow, increase oxygen content and deliver nutrients to the body and muscles, thus promoting recovery.
7. Accurately locate the unbalanced parts of the body. Stretching can be used to identify particularly tight and unbalanced parts of the body, so that you have a chance to correct these problem parts before they cause harm. For example, when you do an arrow squat to stretch the hip flexor, you find that the right side sinks deeper than the left side, which reminds you that the hip joint is unbalanced when you open it. This problem will also occur when you do other sports involving hips, such as running, squatting, hip bridge and so on. Adding more unilateral training in daily exercise will help to eliminate this imbalance.
8. Relieve the pain. Sitting for a long time will cause some muscles to shorten to adapt, thus feeling "tight". Doing static stretching exercises often helps to relieve pain by increasing muscle flexibility.