The main points: left foot forward, leaning toward the wall left ankle upward bending, toes facing up. Move your upper body forward and hold for 5-15 seconds after your calf feels the stretch before resuming the action, alternating between the two legs.
Two, inner thigh stretching, for people who have knee injuries or are recovering, this stretch is a good choice.
The main points: the body to take a prone position, the right hand to the back of the stretch, holding the left foot, the right foot can be slightly bent. Pull the heel gently toward the center of the buttocks, feel the stretch and then hold for 5-15 seconds before resuming the action, alternating between the two sides of the action.
Three, knee ligament stretching, can improve the rehabilitation of the knee, relieve leg fatigue.
Body sitting on the mat, straighten the back, bend the right leg, make the right leg close to the left inner thigh. Hands gently press the knee joint of the left leg, feel the stretch and then hold for 5-15 seconds before resuming the action, alternating between the two sides of the action.
Four, thigh stretching, can promote blood circulation in the legs, improve leg fatigue, improve the flexibility of the body, but also to correct the wrong posture.
The main points: the body stands naturally, the left hand supports the wall, the right leg to remain upright, the left leg back up, the right hand to hold the left foot and help the left leg up to lift, feel the stretch after holding 5-15 seconds to resume the action, the two sides of the action alternately.
Fifth, hip stretching, can relieve hip muscle fatigue, increase the elasticity of the hip muscles, maintain hip flexibility, but also can stretch the thighs at the muscle.
The main points: the body lying on the mat, bending the knee, two legs lifted. Both hands around the left leg, the right foot on the left thigh, hands to help the left thigh to the chest direction of slow stretching, feel the stretch after holding 5-15 seconds and then resume the action, both sides of the action alternately.
Six, shoulder and neck stretching, can improve blood circulation in the shoulder.
The main points: the body to take a natural standing or sitting posture, to keep the upper body straight, the left hand to protect the head of the right hand naturally down. Inhale and slowly tilt your head to the left until you feel a slight stretch. Exhale and slowly rotate your head forward in a sideways tilt until the stretch changes from the right side to the right back side. Hold for 5-15 seconds before resuming the movement, alternating between the two sides.