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Stretching is not as simple as it seems.
Stretching has four steps: 1 The initial stretch only lengthens the muscles and does not activate the body’s defense response.
2 During contraction and stretching, it contracts at the same time, activating the Golgi tendon organ.
Golgi tendon organs send signals to muscles to relax and not resist stretching.
3.
Relax here, let the muscles relax and prepare for deeper stretching.
4.
Deep stretching has been disarmed in front of reflection, and now deep stretching can be carried out.
8 simple and effective stretching ↓↓ 1 Pectoralis major stretch connects the rib to the arm.
Why stretch: reduce the bad posture with chest / round shoulder caused by using computer and driving.
How to stretch: stand facing the corner, raise your hands, support the wall with your elbows and small arms, with your right foot in front, push your body forward for 1 minute, and change sides for 2 Latissimus dorsi stretches the muscles on both sides of the back.
Why do you stretch them? Usually, there are few hands lifting movements, which will shorten the latissimus dorsi, resulting in lower back and shoulder pain.
How to stretch: grasp the railing with both hands, with the left foot in front and the right leg retreating backward, push the wall with the left hand, grasp the railing with the right hand for 1 minute, and change sides for 3 Why should the muscles of the gluteus medius and gluteus minimus on the outside of the hip bone be stretched: walking or running too much will lead to tension in these two parts.
How to stretch: facing the high platform, bend the right knee, put the right knee and lower leg on the high platform, keep the back straight, align the knee with the middle line of the body, keep it for 1 minute, and change sides 4 Iliopsoas muscle this is the muscle that helps bend the hip.
Why stretch it deep in the abdominal wall and above the thigh: keep the action of bending the hip for too long, resulting in shortening of the iliopsoas muscle, such as sedentary.
It will lead to excessive bending of the lower back, tension of hip flexors and lower back pain.
How to stretch: lie down, relax your right leg down, hold your left knee close to your chest, keep breathing for 10 times, and then lift your right knee slightly to keep breathing for 10 times.
5 Why should the rectus femoris, the only quadriceps femoris muscle that connects the hip and knee, be stretched: if it is tight, it can cause pain in the knee, hip and lower back.
How to stretch: put your right leg on the platform, put your left foot on the ground, cover your right ankle with a yoga belt, pull your right heel close to your hips, lie on the platform with your chest for 1 minute, and change sides for 6 Hamstrings (back of thigh) why do the four muscles on the back of the thigh stretch: running and sitting can shorten them, causing lower back pain or limited range of motion.
How to stretch: sit on the high platform with your right hip, bend your left foot on the ground, lift the right knee socket, keep the back curvature, then the knee socket sinks, fold forward, keep the back curvature for 1 minute, and change sides for 7 Piriformis stretches the small muscles deep in the hip.
Why stretch: biomechanical imbalance, such as weak hip muscles, leads to extra work of piriformis.
It causes tension in the piriformis muscle, squeezes the sciatic nerve, and causes pain in the hips, hips and lateral legs.
How to stretch: sit up, bend your right leg, hook your feet back, put them above your left knee, fold your body forward, keep your back extended, keep the right knee cover sinking for 1 minute, and change sides 8 Gastrocnemius (the back of the lower leg) why should the powerful calf muscle from the knee joint to the heel be stretched: if it is tight, it will cause Achilles tendon and arch pain, and the calf muscle will also cramp.
How to stretch: stand on the brick with the forefoot, then sink the heel, try to find the ground and keep it for 1 minute.
