Muscle stretching purpose: to prevent muscle soreness after exercise
In addition to improving the softness of the body, muscle stretching can also be done before exercise and after exercise. Its purpose is to increase the muscle strength, let the body before the exercise, the blood circulation of the heart and lungs and the muscles to achieve exercise preparation and exercise to absorb the lactic acid produced by the body metabolism, muscle stretching can prevent muscle soreness after exercise.
The second-hand palms are crossed and held together, and pushed up until they feel the tight point stops and stays still. Breathe in the movement and stay for more than 10 seconds.
Grasp the elbow of the other hand in one hand and slowly pull it inward toward the head. In the movement, mix with the breath, stay for 10~20 seconds, change the side, and repeat the same action.
Hold your hands behind each other, then slowly raise your arms up to the comfort zone and then maintain this position. With breathing in the action, stay for 10~15 seconds.
The feet are open and shoulder-width apart, the knees are slightly curved, one hand stretches straight across the head and the other hand is naturally placed in front of the abdomen, and the waist is bent outwards. With breathing in the movement, stay for 10 seconds. Change the side and repeat the same action.
The palms are straight out, the arms are opened outwards and slowly pulled back until the chest, shoulders, and arm muscles are tense, and the movements are accompanied by breathing for 10 seconds.
Sitting on the floor with your left foot flat and the other foot spanning it into a curved shape. Place your right hand near your hips, while your left hand slowly pushes the curved right knee inward until you feel the muscles are tight. With the breathing in the action, stay for 10~20 seconds, change the side, and repeat the same action.
Sit back on the back of the knee, then slowly pull the leg toward the chest, keeping the leg straight and the other leg bent. Breathe in the movement, stay for 10 seconds, change the side, and repeat the same action. Â
Keep sitting, close your feet, let your legs relax toward the floor, hold your hands on your ankles, put your elbows on your thighs, and push your thighs down slowly until your thigh muscles feel tight. Breathing in the movement and staying for 10 seconds.
Stand on one foot, grab the ankle of the other foot, and slowly pull back to the hips. Be careful not to tilt the pelvis while keeping the torso upright. With the breathing in the action, stay for 10~20 seconds, change the side, and repeat the same action.
Sit on the floor, bend one foot, lean your knees against your chest, straighten your other leg, lean your body forward, and stretch your hands toward your toes. With breathing in the action, stay for 10~15 seconds.
Lying down, grasping the underside of your knees with both hands, then pulling the thighs toward the chest and keeping the back flat on the ground. With breathing in the action, stay for 10~15 seconds.
Stand up, one foot forward, knees bent over the toes, the other leg straight back, the toes forward, the heels straight to the floor, keeping the muscles tight. In the action, cooperate with breathing, change the side, and repeat the same action and be careful not to overdo it.
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