Stretching is a very beneficial physical activity that can help relieve muscle tension, increase flexibility, and improve posture. Here are 8 basic stretches, each easy to learn and suitable for beginners and those who need to improve their flexibility.
1.Seated side stretch.
Sit on the floor with your legs straight. Stretch one arm outward until you feel a stretch of the side muscles. Hold this position for 15-30 seconds, then repeat on the other side.
2.Stand forward flexion and extension.
Stand with your feet together and place your hands on the floor with your fingers forward. Slowly bend forward and slide your hands along the floor until you feel a stretch in your back leg muscles. Hold this position for 15-30 seconds, then slowly return to its original position.
3.Stand with your hips stretched.
Stand, place a **fork on the knee of the other leg. Place the ball of your other foot on the floor and slowly bend forward, feeling the stretch of your hip muscles. Hold this position for 15-30 seconds, then repeat on the other side.
4.Stretch your legs back on your back.
Lie on your back on the floor with one leg straight and the other bent, placing the balls of your feet on the inside of your hips. Grasp your ankle or calf with your hands and slowly pull it back, feeling the stretch of the muscles in the back of your thigh. Hold this position for 15-30 seconds, then repeat on the other side.
5.Kneeling with your back extended.
Kneel on the floor and place your hands on either side of your shoulders with your fingers forward. Slowly bend forward and feel the stretch of your back muscles. Hold this position for 15-30 seconds.
6.Stand with calf extensions.
Stand in front of a wall with one foot straight and the other bent and the ball of your foot against the wall. Slowly bend forward and feel the stretch of your calf muscles. Hold this position for 15-30 seconds, then repeat on the other side.
7.Stretch your abdomen while lying on your back.
Lie on your back on the floor with your hands at your sides and palms down. Slowly lift your legs at a 90-degree angle to the ground and hold this position for 15-30 seconds. This movement relieves tension in the lower back.
8.Stand with shoulder extensions.
Stand, raise one arm straight above your head and grasp the elbow of this arm with your hand. Slowly lean your body to the opposite side and feel the stretch of your shoulder muscles. Hold this position for 15-30 seconds, then repeat on the other side.
The above 8 basic stretches can help you relieve tension in your body, increase flexibility, and improve posture. Each movement should be performed in a comfortable condition to avoid overstretching and injury. It is recommended to repeat each movement 3-5 times, holding for 15-30 seconds each time. If you have any questions or discomfort, please consult your doctor or professional.