2. Inhale, keep your body sitting high and your spine stretched upward. When exhaling, lift one arm from one side, and then extend the body to the other side along a coronal plane, with the upper arm outside the ear. Pay attention to keep the center of gravity in the middle.
3. Inhale, return to the middle, and exchange stretching on the other side when exhaling.
Action change:
1. Stand up and stretch sideways.
2. Connect the neck and look at the supported hand when stretching sideways.
Objective: To stretch the trunk lateral back, latissimus dorsi and quadratus lumborum.
Repeat times: 2 ~ 4 times.
Stretching method: stretch dynamically, or keep it for 20 ~ 30 seconds in each direction.
note:
? Abdomen and pelvis are stable.
? Avoid shrugging when your arms are extended.
? Don't tilt your head.
? The body extends on the coronal plane.
This stretching movement can also be called "lunge" (meaning lunge and squat). Hip flexor, mainly iliopsoas, is one of the most tense muscles in our body, and it is easy to ignore stretching. The tension of these muscles can easily lead to posture imbalance and various physical discomfort.
1, kneeling posture, one leg takes a big step forward into a lunge posture, the front calf is vertical to the ground, and both hands are supported on both sides of the forefoot. Adjust the distance between your legs so that they are as far apart as possible.
2. Raise your hands over your front knees, slowly lift your body, look forward, keep your back straight, stretch your spine upward, and experience the stretching of the front side of your hips.
Objective: To stretch hip flexors.
Repetition times: stretching on both sides 1 ~ 2 times.
Stretching method: static stretching for 20 ~ 30 seconds.
note:
? Keep the spine neutral and don't collapse.
? The abdomen and pelvis can lean back slightly and feel the body pull up from the hips.
The hamstring muscle is located at the back of the thigh, and most people tend to be nervous with age. Because the upper end of hamstring muscle is connected with ischial tubercle, it may cause posture imbalance in the long run, which may lead to low back pain and other problems. If necessary, the frequency and duration of hamstring stretching can be increased at any time.
Lie on your back, bend your knees with both legs, lift one leg, hold the back of the knee socket with both hands to fix your thigh, and then stretch as far as possible. Bend your ankle slightly at the top and hook your foot to help you stretch more. Pay attention to the hip to be fixed, and don't let the hip lift.
Auxiliary exercise: use Pilates stretching belt to assist, bypass the stretching belt at the arch of the foot and hold it with both hands.
1, stand with your center of gravity on your right leg and your knees slightly bent, then put your left heel on the ground obliquely to the left, turn your body so that the front of your body faces your left toe, and gently put your hands on your left thigh or knee.
2. Keep your back as straight as possible, and the support legs can be slightly bent. Slowly press down from the hip to lower the body until the hamstring muscles at the back of the thigh feel slightly elongated and stretched, then bend the ankle and hook the left toe until it is fully extended. (Figure 3)
Objective: To stretch hamstring muscle in the back of thigh.
Repetition times: legs extended 1 ~ 2 times.
Stretching method: dynamic stretching or static stretching 15 ~ 20 seconds.
note:
? Stretch to the point where you feel the best.
? When stretching, the pelvic position must be fixed.
? Keep your shoulders and neck relaxed and your spine neutral.
? When stretching stops, try to deepen and slow down your breathing.