1. First, stand on the side wall. After the right foot cuts the left foot, the heel of the right foot should be placed 30-45 cm in front of the toe of the left foot.
2. Put your hands and palms flat on the wall. The right knee is bent and the left foot is almost straight. Slowly push your hips forward until your calf or left leg feels tight. Hold this position 15-30 seconds.
3. Then bend the left foot slightly, but the heel of the left foot does not leave the ground, and tighten the tendon of the left foot. Repeat this action with the other foot.
Stretching exercise is a fitness method, which can make the coordination between ligament muscles and joints softer and reduce the possibility of injury. Including active stretching and passive stretching.
The so-called active stretching refers to keeping the movement in a specific position mainly by the strength of muscle contraction, rather than other external forces. The advantage is that it can increase the flexibility of action and the strength of muscle contraction.
The so-called passive stretching refers to using one's own weight or equipment to keep the limbs in a certain stretching posture. This is a slow and relaxing stretching, which can also be expected to reduce the excitability of nerves and muscles. This is a good way to relax after exercise.
Compared with other stretching movements, the most outstanding advantage of large stretching is that one more movement can stretch the main muscle groups of the whole body, such as groin, gluteus flexors of hind legs, gluteus muscles of front legs and thigh muscles of front legs, especially gluteus flexors.