Everyone knows that stretching is good for health, but in fact, it also has the effect of thin legs and even heightening. If you insist on doing it every night before going to bed, it can relax your muscles and bones and relieve back and foot pain caused by daily strain. Provide better sleep quality. But can I do stretches for friends who rarely exercise? Of course, the first time tester may feel that the muscles and bones are pulled severely and fail to follow the action completely, but over time you will find an improvement.
Written by: Daphne Wu ｜Photo: Unsplash
WHY CAN STRETCHING BE INCREASED?
Stretching exercises can stretch the muscles and joints that are seldom used or atrophied, relieve tension and restore the body to its original state of health. It can also lengthen the body line, promote blood circulation, and increase metabolism. Have a weight loss effect.
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STRETCHING EXERCISE 1: STRETCH YOUR LEGS AND BEND FORWARD
I believe that many people have done it in physical education class when they were young, and it is also the simplest entry action. First spread your legs wider than your shoulders, then bend your body forward, press your hands on the ground, and then slowly press your upper body forward. You can also press your hands to the left leg, then to the right, approximately every time This action is maintained for 10 seconds, during which time you should feel the feeling of pulling your legs.
TENSION INCREASE ACTION 2: PRESS THE WALL AND PRESS THE BACK
First put your hands on the wall, less than the height of your shoulders, spread your legs to the width of your shoulders, then keep your hands and legs straight, press your upper body down, and then stretch your back to slowly pull your upper body back to its original position .
STRETCHING ACTION 3: LEG PRESS ON STAGE
Put your left foot on the dining table, make the upper body and the legs approximately 90 degrees, then bend your hands forward and press forward as much as possible, hold each side for about 10 seconds, you can do 3 to 5 sets.
STRETCHING ACTION 4: LUNGE STRETCH
Bend your left foot forward and stick to the ground for a lunge position, while your right foot stretches backward and sticks to the ground. When you inhale, press down your pelvis to stretch your thigh muscles. Keep your body in balance. Stay for 10 seconds. Do 3 sets on each side each time. .
STRETCHING ACTION 5: TOWEL LOOSE BACK METHOD
Take a towel, such as the size of a turban, which is easy to take and not too small. Raise your hands and pull the towel. Keep your hands straight and take it to the back of your body. Stretch your whole body every time. 10 strokes can help improve shoulder and neck pain.
Pay attention to all of the above actions. If your muscles and bones are stiff, remember not to force it. You can try it step by step, and increase the time of stretching and the number of each group as needed.
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