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There are a lot of stretches that work as long as they're in the opposite direction of movement. But because everyone has different levels of flexibility, some stretching methods may be more effective for some people.
The following system for each part, choose 1~2 more effective actions for most of this.
Lateral neck muscles (trapezius, scalene)
Key points of action: Hold your arm behind your back and stretch it. Tilt your head to the other side and feel a tug on the side of your neck.
Anterior arm (biceps brachialis, anterior deltoid tract)
Action 1: Straighten your arm and put it behind your body with your thumb down. Grasp the fixed object, bend your knees and slowly squat down. Feel the pulling sensation in front of your big arm.
Action 2: Bend your arms, put them on the table behind you, thumb to thumb, and slowly squat down. This movement also stretches the anterior deltoid tract.
Posterior arm (triceps brachii, posterior deltoid tract)
Action 1: In a sitting or standing position, keep your forearm close to your head and your forearm as close as possible to your forearm. Hold the elbow with your other hand and stretch. Feel the pulling sensation at the back of your arm.
Action 2: Stretch your arm straight, put it in front of your body, thumb down, and pull your arm toward your body and opposite side with your other hand. The stretching sensation is at the back of your shoulder.
Chest (pectoralis major, pectoralis minor)
Action key: Stand position, arms and shoulders parallel, support the fixed object, body to the side, feel the chest tension.
Lateral back (latissimus dorsi)
Action key points: knees slightly bent, waist and back straight bent, hands hold a fixed object slightly higher than the head, the body pulled back (butt to the rear force), if the pulling feeling is not strong, the shoulder this part to move to one side (shoulder joint to the down force).
Abdomen (rectus abdominis)
Action points: Lie on the mat, hands up the upper body, hips do not leave the ground as far as possible, feel the feeling of abdominal pulling, this movement is not particularly strong, you can try to lie on the yoga ball stretching.
Anterior hip (iliopsoas)
Key points of action: kneel on the ground with one leg, step forward with the other leg, keep the waist and back straight, slowly press the body down, and the pulling feeling is on the inside of the leg below until the position of the deep abdomen. If there is no pulling feeling, pay attention to the pelvis can not lean forward, the body leans back slightly, and the hips are tightened.
Buttocks (gluteus maximus)
Action points: Lie on the mat, one foot on the other leg, holding the thigh to the body stretch. Notice that the stretch is the buttocks of the leg that is resting on top. If you don't feel any pull, you have a posture problem. Adjust your leg position appropriately.
Posterior lumbar (quadratus lumbosus)
How to do it: Sit on a mat, spread your legs and bend to one side. I feel a tug at the back of my waist.
Front of thigh (quadriceps)
There are many stretching positions for the quadriceps muscle. Here is only one. The main idea is to kneel on one knee, hold the foot with one hand, and stretch to the side of the body
Back of thigh (hamstring)
How to do it: Sit on a mat, bend one leg, the other leg straight, back straight, arms straight toward the straight leg. The stretching sensation, in the back of the straight leg.
Back of calf (gastrocnemius)
Action essentials: Step on the edge of the fixed object on the front side of the foot, press the heel down, and feel the stretch on the back of the calf.
The whole stretch is arranged from top to bottom, and you can try it one by one in order to find the pull.
After each stretch is mastered, after each exercise, you can adjust flexibly according to the situation.
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