2024-10-03
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it’s the third day of the national day holiday. how is your holiday going? have you eaten well, slept well or played well?
however, we just guess that most people are still paralyzed from anywhere at work to the sofa or bed...
of course, there may also be a group of friends stuck on the road or in a scenic spot. let me ask you secretly: how are your waist, shoulders, and neck?
when the body is in the same state for a long time (sitting for a long time), it is easy to cause excessive muscle tension, soreness in the shoulders and neck, and tightness in the waist and legs.
they may be shouting for help frantically now, why don’t you give them a break!
the considerate dingxiang has prepared 6 small movements for stretching the whole body for everyone. 5 minutes is enough! get up and move quickly, your body will thank you.
read ahead
➊ everyone’s muscle tension is different, so the stretching range varies from person to person;
➋ stretching movements should be slow and controllable, and the muscles should feel moderately stretched. do not exert excessive force;
➌ keep the stretching feeling for 15 to 20 seconds and repeat for 2 groups., breathe normally and don’t hold your breath; the general recommendation is to inhale before starting the stretching exercise, exhale slowly as the stretching range gradually increases, and feel the muscles relax;
➍ if symptoms such as neck pain or dizziness occur before or during head and neck stretching, stop stretching and seek professional medical help;
➎ please do not stretch on your own if you have joint diseases that result in limited mobility or trauma.
the following movements from head to toe are all performed on one side. when doing it by yourself, do one set each on the left and right sides. you can do it in this order.
🌟strongly recommended to everyone
collect it first and do it for 5 minutes every day!
action 1: relax your neck and shoulders
back of neck muscle stretching
action points:
the left shoulder sinks, and the left arm stretches back enough to touch the back
turn your head to the opposite side about 45 degrees
while slowly leaning your chin toward the clavicle on the same side,
hold the back of your head with your right hand and slowly push down on the opposite side.
just feel a stretch in the muscles at the back of your neck
action two:loosen the front of your neck
front neck muscle stretching
action points:
use both hands to gently press the medial part of the left clavicle.
rotate your head backwards and bend sideways while opening your mouth
keep your head still while feeling a slight stretch.
then draw your jaw upward and close your mouth
at this time, you can feel the stretching of the muscles on the front of your neck gradually increasing.
just maintain a moderate stretch position
action 3: relax your chest
chest stretch
action points:
you can use walls, cabinets or outdoors at home
any device that can fix the position of the upper arm will do
we stand on one side of the cabinet
the left forearm is against the side edge of the cabinet
keep your elbows slightly higher than your shoulders
then slowly step forward with your left leg
feel the stretch in your chest muscles gradually increase
just hold it in a moderately stretched position
action 4: relax your waist
trunk side muscle stretching
action points:
stand with feet slightly apart
raise both arms above your head at the same time, grasp the right hand with your left hand
the trunk actively bends to the left
at the same time, the left hand pulls the right hand to the right to assist
feel the stretch in the large muscles on the sides of your trunk
just hold it in a moderately stretched position
*tips: if the body is tilted to a large extent and you still feel that the stretch is not enough
when raising your arms, you can cross your legs and place them front and back.
then perform the above operation to stretch
action 5: loosen your thighs
hamstring muscle stretching
action points:
stand first
straighten your left leg and step forward about 1 to 2 feet away
support the heels and lift the toes
at this time, bend your right leg to support your body to keep your body stable.
then keep your back straight and lean forward
(imagine yourself sticking your butt back)
gradually feel the stretch in the muscles on the back of your left leg
(some friends may feel a stretching sensation in their buttock muscles)
just hold it in a moderately stretched position
(note: this stretching action can relieve waist discomfort to a certain extent.
recommendation and action 4 combined)
action 6: loosen your calves
calf hamstring muscle stretching
action points:
stand facing the wall
take a step forward with your left leg into a lunge
support the wall with both arms to maintain stability
keep your right heel firmly on the ground
feel the stretch in the hamstring muscles for about 10 to 15 seconds
then step forward with your left leg,
feel the stretch in the posterolateral muscles of your right calf for about 10 to 15 seconds
finally, cross your left leg and step forward to the right of your body
at this time, the heels are still touching the ground.
continue to feel the stretch on the back and inner side of your calf for about 10 to 15 seconds.
after pulling in three directions, feel your loose and light calves again
maybe you can still feel a little bit thinner.
okay, when you've finished stretching,feel your body again,isn't it a little lighter?
some final warm notes:
there are many stretching movements, and most of them can be performed while lying on the ground or on your stomach, which does seem easier.
but for those of you who like to slump (sit for a long time and move less), i still hope that everyone will stand up first! this isthe best way to combat sitting for long periods of time is to add appropriate physical activity through walking, followed by stretching.
in view of the muscle tension and joint stiffness caused by sitting for a long time, sudden exercise of greater amplitude and intensity may lead to the risk of muscle strain.
start with relatively gentle and gentle stretching exercises, which will help your body get back into better shape.
experts cooperating with this article
article review expert
planning and production
planner: afa | producer: feidi
cover image source: zakuu hailuo
everyone remember to set dr. lilac as a star🌟~
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