I. Stretching exercise
(A) pelvic exercise method
Can stretch the abdominal and lumbar muscles, increase hip flexibility.
1, lying on his back, bending the knees, both knees inward, the bottom of the feet on the ground or on the mat, the distance between the feet with shoulder width, hands on both sides of the body;
2, so that the waist close to the ground, so that the hips lean forward;
3, hold the posture for a few seconds, and then relax;
4, repeat 5 times.
(B) single-leg stretching method
You can stretch your hips, lower back and buttocks muscles.
1, lying on your back, one leg bent, the surface of the foot on the floor or mat, the other leg can be straight;
2, both hands hold the bent knee, stretch up to the chest, continuous movement, while your lower back and the other knee close to the floor;
3, hold this position for 5 seconds;
4, lower the active leg, resume the initial movement, and then relax;
5, repeat on the same side of the leg 5 times;
6, the other side of the leg alternately.
(C) double knee chest exercise
This exercise can stretch the hips, buttocks and lumbar muscles.
1, lying on his back, knees bent, the soles of the feet on the ground, hands on both sides of the body;
2, raise both knees to the chest, you can use your hands to gently pull both knees to the chest;
3, hold the position for 5 seconds;
4, lower both knees to the initial position, take a short rest;
5, repeat 5 times.
(D) knitting twist (Pretzel)
Weaving twist to move your inner thighs and hips to get extended.
1, lying on your back, legs bent;
2, knock one foot to the knee of the other leg;
3, hold this position, and then both legs together to stretch the chest;
4, hold the pose for 5 seconds;
5, relax, restore the posture;
6, change the other leg, repeat the posture.
(E) side-bending exercises
Side bending exercises to stretch the muscles on one side and back.
1, raise one side of the upper arm over the head, even the waist together to the opposite side of the side bend; the other hand can be forked in the waist. Side bending when not twisted or stretched with great force;
2, hold this position for 5 seconds;
3, restore, both hands placed on the side of the body;
4, repeat 5 back and forth;
5, switch to the other side, repeat 1 ~ 4 steps 5 times.
(F) back stretching exercises
Back extension exercises can stretch your shoulders, back and hip muscles.
1, upright, feet apart at shoulder width, toes forward. Place the palms of both hands on your lower back;
2, slowly inhale and inhale, let yourself relax;
3, arms crossed, legs straight, exhale, upper body backward;
4, hold for 5 seconds;
5, slowly restore;
6, repeat 5 times.
(G) leg extension exercises
Leg extension exercises can stretch the rear thigh muscle groups.
1, lying on his back, one leg flexed, the sole of the foot to the ground, the other leg straight;
2, will straighten the leg slowly raised until you feel a slight pulling sensation in the thigh. Hands can be placed behind the knee to help fix and elevate the lower extremity of the movement. If your hands can not reach the knee, you can put a towel around the knee or behind the thigh, and then pull the towel;
3. Hold the position for 5 seconds;
4, slowly lower the elevated leg to the floor and relax;
5, repeat the above action 5 times;
6, change the other leg, repeat the above actions.