Yoga always mentions stretching, but there are 8 parts that are easy to be ignored.
Why is stretching not as simple as it looks on the surface? There are four steps to stretching: 1.
The initial stretching only lengthens the muscles, and does not activate the body’s defense response.
2.
When contracting and stretching, it also contracts, and activates the Golgi tendon organs.
Golgi tendon organs send signals to muscles to relax them and not resist stretching.
3.
Relax here, let the muscles relax and prepare for deeper stretching.
4.
Deep stretching has been disarmed by reflection in front of it, and can now be carried out.
8 simple and effective stretching 01 Why stretch the pectoralis major muscle (connecting the ribs to the upper arm): reduce the bad posture with chest/round shoulder caused by using computer and driving.
How to stretch: stand facing the corner, raise your hands, put your elbows and forearms in front of the wall and your right foot, push your body forward for 1 minute, and change sides.
02 Why do you stretch the muscles of the latissimus dorsi stretching on both sides of the back? Usually, the movements of lifting your hands are relatively small, which will shorten the latissimus dorsi muscle, causing pain in the lower back and shoulders.
How to stretch: Grasp the handrail with both hands, pull the left foot backward on the front right leg, push the wall with the left hand, and hold the handrail with the right hand for 1 minute, and change sides 03 Why do you stretch the middle gluteus muscle and the small gluteus muscle (the muscle on the outside of the hip bone): walking or running too much will lead to the tension of these two parts.
How to stretch: face the high platform, bend the right knee, place the right knee and the calf on the high platform to keep the back straight, and keep the knee aligned with the center line of the body for 1 minute, Change sides 04 iliopsoas muscle This is the muscle that helps bend the hip.
Why should it be stretched in the deep abdominal wall and above the thigh: The action of bending the hip is kept too long, resulting in the shortening of iliopsoas muscle, such as sitting for a long time.
It will lead to excessive bending of the lower back, tension of the hip flexor, and lower back pain.
How to stretch: lie down, relax the right leg, hold the left knee close to the chest, keep 10 breaths, then lift the right knee slightly, keep 10 breaths.
Why should the only muscle connecting the hip and knee in the rectus femoris quadriceps stretch? If it is tight, it will cause pain in the knee cap, hip and lower back.
How to stretch: put your right leg on the high platform, put your left foot on the ground and use a yoga belt to pull your right heel close to your hips, and keep your chest on the high platform for 1 minute.
Why do you stretch the four muscles at the back of your hamstring (back of your thigh) on the other side? Running and sitting for a long time will shorten them, causing lower back pain or limited range of motion.
How to stretch: The right hip sits on the high platform, the left foot bends the right knee cap socket and lifts it up, keeping the back curvature and then the knee socket sinks, folding forward, keeping the back curvature for 1 minute, and changing sides 07 Why do the piriform muscles stretch the small muscles in the deep layer of the hip: Biomechanical imbalance, such as weak hip muscles, leads to extra work of the piriform muscles.
It causes piriform muscle tension, squeezing the sciatic nerve, causing pain in the hips, buttocks and lateral legs.
How to stretch: Sit up, bend the right leg, hook the foot back, fold the body forward above the left knee, keep the back extended and the right knee cap downward for 1 minute, and change sides 08 Why do the powerful calf muscles from the knee joint to the heel stretch: if it is tight, it will cause pain in the Achilles tendon and arch, and the calf muscles will also cramp.
How to stretch: stand on the brick with your front foot and then sink your heel.
Try to find the ground and keep it for 1 minute.
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