1, feet together, perpendicular to the ground, toes can be slightly tilted inward.
2. Keep your legs straight.
3. Back bend.
4. Keep your head close to your legs.
5. Stretch your arms forward as far as possible while keeping your palms parallel to the ground.
Sitting and stretching is a physical health test item for primary schools, junior high schools and primary schools. Its purpose is to measure the possible range of motion of joints such as trunk, waist and hip at rest, mainly reflecting the development level of extensibility and elasticity of joints, ligaments and muscles in these parts and the flexibility of the body.
During the test, the knee joint is relaxed, not locked or overstretched, which is very important and directly determines the health of your knee joint. Ankle joint stretching in the state of dorsiflexion of foot, that is, hooking foot, can better stretch calf achilles tendon.
Practice method of sitting forward:
1, two feet open three-dimensional buckling exercise
Action method: open your feet shoulder-width, straighten your knees, relax your back, hang your hands naturally, and do body flexion with vibration.
2, feet together flexion exercises
Action method: put your feet together, straighten your knees, relax your back, naturally droop your hands, and vibrate to do body flexion.
3. Sit in the leg press and straighten your knees and legs.
Action method: separate your legs as far as possible, sit on the ground and hold your hands in front of you. Exhale, turn around, lean forward and stick your upper body on one leg, put your hands on the front of the ankle joint of the leg in front of your body, and fully stretch your legs and waist.
4, lunge stretch
Action method: stand in lunge, with the distance between your feet about 60 cm, turn your hind feet 90 to the left, and put your hands on your hips. Exhale, keep your front foot forward, press your hips down on your back legs, change your legs and repeat the exercise. Move as far as possible.
5. Kneel and erect your back bow.
Action method: Kneel on the mat and stand back on your toes. Put your hands on the top of your back, lean back and forth, and contract your back muscles to send your hips. Exhale, increase the range of motion, and gradually slide your hands to your heels. Move as far as possible. Stretch for 25 seconds and do 3~5 groups.