You must do some stretching exercises before fitness, so as to prevent injury. Here I bring you ten stretching exercises that you must learn in fitness. Welcome to read them and hope to help you.
1. Scarf stretch
This is a simple and effective stretching action, especially stretching the muscles around the shoulder joint. This stretch is especially helpful for weightlifting and throwing sports.
Practice: Stand with your feet hip width apart and your knees slightly bent. Put your left hand over your body and bend your elbow slightly. Fix it on the elbow of your left hand with your right hand, and then lean your left arm toward your body until you feel the muscles in your shoulders tense. Change sides and repeat the same action.
2. Upper-back stretch
This simple stretching action mainly stretches the muscles of the upper back, which is especially helpful for throwing sports.
practice: cross your fingers, palms outward, lift your hands to chest height and straighten your arms, lock your elbows and push your shoulders forward.
3. Lat stretch
This stretch directly acts on the latissimus dorsi, which is suitable for weightlifting, rowing and field events.
practice: stand in front of a support that can support your weight, grasp it with both hands, lean back and bend your knees. Push your legs to the ground and pull your arms back.
4. Pec stretch
This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase the softness. This stretching is also helpful to the recovery after throwing action training.
practice: stand beside a stable upright support. After placing one hand on the support, keep the upper arm on the same plane as the shoulder. Push the body forward slowly until the chest muscles feel stretched.
5. ITB stretch
The ITB is a banded connective tissue located under the lateral thigh. Runners, walkers, gymnasts and dancers should often do this stretching exercise to prevent the pain caused by peripheral inflammation of the knee (iliotibial tract syndrome).
practice: stand upright and open your feet to hip width. Step one foot over the other and hold the opposite arm above your head to maintain balance. Repeat this action on the other side.
6. piriform is stretch
piriform stretching in sitting position is more advanced than iliotibial tract stretching in standing position, because it requires better hip joint flexibility to perform correctly. For runners, walkers, gymnasts and dancers, this stretching action can prevent iliotibial tract syndrome.
practice: sit on the ground with your legs straight. Bend one leg and cross the other leg, and the crossed leg remains straight and flat on the ground. Stabilize the body with one hand, and encircle the outside of the knee with the other hand, and then slowly press until the iliotibial tract feels stretched.
7. 3-point quadriceps stretch
The purpose of this movement is to stretch the quadriceps of thigh and increase the flexibility of knee joint. It is a relatively simple stretching action, which is suitable for any leg training.
a, stand with your back to the bench or a stable support, bend your knees with one foot and put it on the support to keep your body upright and raise your head;
b, slowly bend the knee joint supporting the foot, and lower the body until the opposite thigh feels stretched;
c, support the legs to push the body up and return to the starting position. Repeat stretching the other leg.
8. hamstring stretch 1
Any exercise involving repeated knee flexion, such as running and flywheel, will cause the tension of the hind leg muscles. This stretching action helps to prevent the injury of the hind leg muscles.
practice: lie flat on the ground and straighten your legs. Lift one foot in turn, keep the knee straight and fixed, and then pull your toes toward your body. If the softness is good, the thigh can be pulled closer to the body to increase the stretching strength.
9. Hamstring Stretch 2
This simple stretching action can stretch all the muscles in the back of the thigh, relax the tight muscles and relieve the pressure on the lower back. Stretch slowly and avoid bouncing when the muscles are fully stretched.
practice: lie flat on the ground and straighten your legs. Bend your left knee and slowly pull it toward your chest until your muscles feel stretched. Keep the back of your head in contact with the ground. Relax and then return to the starting position and change sides.
1. Adductor Stretch 1
Stretching adductor muscles or groin muscles is a method for many exercises to maintain the softness of the hip joint.
practice: keep your body upright and put your hands on your hips. Bend your left knee so that it is directly above your foot, and keep your right leg straight and close to the ground. Move your body slowly to the left. Relax and then return to the starting position and change sides.