1, scapular stretch (Scarf Stretch) This is a simple and effective stretch, especially to stretch the muscles around the shoulder joint. This stretch is especially helpful for weightlifting and throwing sports.
How to do it: Stand with your feet hip-width apart and knees slightly bent. Bring your left hand over your body, bending your elbow slightly. And fix your right hand at the left elbow, then lean your left arm toward your body until you feel the muscles in your shoulder tighten. Repeat the same movement again by switching sides.
2, Upper-Back Stretch (Upper-Back Stretch) This simple stretch mainly stretches the muscles of the upper back, which is especially helpful in throwing sports.
Practice: Interlock your fingers, palm out, lift your hands to chest height and straighten your arms, lock your elbows and push your shoulders forward.
3. Lat Stretch: This stretch works directly on the latissimus dorsi muscle and is suitable for weightlifters, rowers and field athletes.
How to do it: Stand in front of a support that can support your weight, grab it with both hands and lean your body back, bending your knees. Apply force to the ground with your legs and pull your arms back.
4, iliotibial bundle stretch (ITB Stretch) iliotibial bundle is a band of connective tissue located in the lower part of the outer thigh. Runners, walkers, gymnasts, and dancers should do this stretch regularly to prevent pain caused by inflammation of the periphery of the knee (iliotibial bundle syndrome).
How to do it: Stand upright with your feet hip-width apart. Cross one foot over the other and raise the opposite arm above your head to maintain balance. Repeat for the other side.
5, Piriformis Stretch (Piriformis Stretch) Piriformis stretching in a seated position is more advanced than iliotibial band stretching in a standing position because it requires better hip flexibility to perform correctly. For runners, walkers, gymnasts, and dancers, this stretch can help prevent iliotibial band syndrome.
How to do it: Sit on the floor with your legs straight. Bend one leg at the knee and cross over the other, keeping the crossed leg straight and flat on the ground. Stabilize your body with one hand, wrap the other around the outside of your knee, and slowly apply pressure until the iliotibial bundle feels like it's being stretched.
Expanded:
Stretching is a technical endeavor, and the ultimate goal of stretching is to increase the body's overall flexibility. Most people who don't exercise regularly and a good portion of those who do exercise regularly actually have a lot of muscular imbalances, poor posture, differences in flexibility between the left and right parts of the body, etc. These conditions interact to form a vicious circle. These conditions interact with each other to form a vicious circle, if not improved over time will lead to the outbreak of injuries.
Reference: