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The problem with stiffness is that your muscles are too tight,not your bones.When one muscle group becomes stiff,it prevents the other muscle groups from exercising properly.Try these six yoga stretches and you'll be surprised to see a gradual increase in your flexibility in two weeks,and an increase in your strength and endurance in a month.
Targets: quadriceps, gastrocnemius
Stand with your feet shoulder-width apart. Step 30 centimeters forward with your right foot. Curl your left toe and place your weight evenly on both feet. Cross your fingers just below your ribs. Tighten your belly button and press your abdominal muscles. Slowly bend both knees down and hold for 3 seconds, feeling a stretch in your left quadriceps. Stand up straight and return to the beginning for 3 seconds. Do 5 reps, then switch legs and repeat.
Sit with your legs crossed and your back bowed
Target: Lower back
Sit on the floor with your knees bent and feet about 30 centimeters in front of your hips. Cross your hands over your hamstrings and turn your elbows outward. Bend your back, tighten your pelvic floor, and pull your belly button toward your spine; Focus your strength on your lower abdomen, press your lower jaw inward, and inhale through your nose. As you exhale, tighten your belly button more, lift your left leg and stretch your back, bringing your left heel forward and your toes toward the ceiling. Return to the beginning and repeat 5 times, switching to the other leg and repeat.
Target: piriformis muscle (deep gluteus)
Start in a semi-push-up position with your palms in line under your shoulders. Bend your left knee and move your right ankle under your right hip. Lower yourself to your forearm and lower your right leg with your right instep on the floor. Chest up, eyes down. If you're resilient, keep your chest against the floor and your arms straight in front of you. Press your belly button toward your spine, tightening your pelvic muscles and touching your right hip. Curl your right toe under your body while pressing the ball of your foot on the ground and push your hips out. Do this five times, then switch sides and repeat.
Stretch your shoulders in a kneeling position
Kneel with your wrists in line under your shoulders, your knees under your hips, and your toes curled to the ground. Slide your left little finger along the floor (keeping the palm of your right hand flat on the floor) and push your shoulders down hard while squeezing your hips. Press firmly down on the palm of your right hand, slide your left hand toward your shoulder, return to the starting position for five reps, then switch to the other side and repeat.
Lie on your back and stretch your legs
Place a rolled up towel under your head and lie on your back on the floor with your legs straight and your feet relaxed. Bend your right knee toward your chest and cross your hands behind your legs as close to your groin as possible; Look at your chest, keep your chin down and your neck extended. Tighten your navel muscles, stretch your thighs, stretch your heels, and tighten your quadriceps. Relax and repeat 5 times. Then repeat, twisting your thighs outward and your heels inward five times. Relax and repeat, twisting your thighs inwards, heels out, toes in, 5 times. Switch legs and repeat the whole thing 15 times.
Lie face down on your stomach, bend your arms so that your thumbs are under your shoulders, stretch your legs, and rest your instep on the floor. Tighten your belly button and push your butt down as you tighten your butt muscles. Push your shoulders down and away from your ears. Reasoning thumb and index finger, lift chest and forward. Relax and repeat 5 times.
These seemingly simple actions are not simple at all. Relatively, they are also an exercise for the body. After all, if you want to have a perfect body shape, you need to work hard! If you want to get in shape, get moving.
While yoga,pay attention to your health is important.For monitoring you health,wearing a BP smart watch is a good choice.You can use it to monitor your BP,HR,temperature,SpO2,and others.