Stretching poses Correct before and after exercise
Stretching exercises for various muscles before and after exercising.
1. Neck stretch
- Tilt your head to the left and right, using your hands to hold the sides of your head. Pull down until you feel tight. Hold for 10 – 15 seconds. Repeat 4 – 5 times, then switch sides.
- Place your hands behind your head, then lower your head and bend your elbows until you feel a stretch in the back of your neck. Hold for 10-15 seconds, repeat 4-5 times.
2. Stretching the back and hip muscles
- Sit on a chair, spread your arms up, and tilt your body to the opposite side, keeping your side body straight. Hold for 10-15 seconds. Repeat 4-5 times, then change sides.
- Sit in a chair, lift your right leg and rest it on the left thigh. Then use your hand to press down on your right knee. Ready to bend forward. Let your hips feel tight. Hold for 10 – 15 seconds. Repeat 4 – 5 times, then switch sides.
3. Stretching poses for the front and back thigh muscles.
Stand with your knees bent back, pull your ankles
https://ufabet999.app toward your hips with your hands until you feel a stretch in your front thighs, and keep your body straight. Hold for 10-15 minutes, repeat 4-5 times, then switch sides.
Sit on the bed with one leg straight, reach out and touch the toes, straighten the knee until you feel a stretch in the back of the thigh. Hold for 10-15 seconds, repeat 4-5 times, then switch sides.
4. Calf muscle stretching pose
- Stand with one foot in front of you, place your hands on the wall at shoulder level. Then bend the knee of the front leg slightly, keeping the back leg straight and the heel on the floor. You should feel a stretch in the back of your calf. Hold for 10-15 seconds. Repeat 4-5 times, then switch sides.
5. Arm muscle stretching pose
- Raise your arms up to shoulder level, then turn your hands upside down or face up, pull your wrists down until you feel a stretch in your arms. Hold for 10-15 seconds, repeat 4-5 times, then switch sides.
6. Stretching pose for shoulder, shoulder blade, and chest muscles.
- Raise your arm, bend your elbow down, and use your other hand to pull your elbow to the side until you feel a stretch in your shoulder. Hold for 10-15 seconds. Repeat 4-5 times, then switch sides.
- Set the arms at 90 degrees at an angle to the edge of the pole. Then push your shoulders forward to feel the tension in your chest muscles. Hold for 10 – 15 seconds. Repeat 4 – 5 times, then switch sides.