20 kinds of static stretching, suitable for most stretching exercises after fitness
Static stretching exercises (Exercises)
Static stretching is extremely important for injury prevention and injury recovery. Static stretching should be performed after exercise. Static stretching before exercise may limit the strength of muscles and has limited effect on injury prevention. When performing static stretching, it is necessary to perform both sides equally.
Scapular extension
This is a simple and effective stretching exercise, especially stretching the muscles around the shoulder joint. This stretching is especially helpful for weight lifting and throwing exercises.
Method: Keep your feet as wide as your hips, move your left hand over your body, and bend your elbows slightly. Fix it with your right hand on the left elbow, and then move your left arm towards the body until you feel the muscles of your shoulders tighten. Repeat the same movement with the other arm.
Upper back stretch
It mainly stretches the muscles of the upper back, which is particularly effective for throwing sports.
Practice: Finger interlocking, palm outward, raise both hands to chest height and straighten arm, lock elbow and push shoulder forward.
Latissimus dorsi stretch
This stretch acts directly on the dorsi dorsi, and is suitable for weightlifters, rowers and field racers.
Practice: Stand in front of a support that can support your weight, grasp with both hands and lean back to flex your knees. Apply your legs to the ground and pull your arms backwards.
Pectoralis major stretch
This action is mainly to stretch the muscles on the upper edge of the chest, which can relax the muscles and increase softness. This stretch also helps recovery after throwing movement training.
Practice: Stand next to a stable upright support. After placing one hand on the support, keep the upper arm and shoulder in the same plane. Push the body forward slowly until the chest muscles feel stretched.
Iliotibial extension
The iliac tibia bundle is a banded connective tissue located below the outside of the thigh. Running, walking, gymnastics, and dance athletes should do this stretching exercise frequently to prevent pain caused by inflammation around the knee (iliac tibial bundle syndrome).
Practice: Straighten your legs and sit on the ground. Bend your knee and cross the other leg, keeping the crossed leg straight and flat against the ground. Stabilize the body with one hand, wrap the outside of the knee with the other hand, and then slowly press until the iliac tibia bundle feels stretched.
Three-point stretch of quadriceps
The purpose of this action is to stretch the thigh quadriceps and increase the flexibility of the knee joint. It is a relatively simple stretching exercise, suitable for any leg training.
Practice: Stand with your back to the bench or a stable support, bend your knee on one foot and place it on the support, keep your body upright and raise your head; slowly bend the knee joint of the supporting foot, lower your body until the opposite thigh feels stretched; The calf of the foot pushes the body hard and returns to the starting position. Stretch the other leg repeatedly.
Leg muscle extension (1)
Any exercise involving repeated knee flexion, such as running and flywheel, will cause tightness of the leg muscles. This stretching action helps prevent damage to the back muscles of the legs.
Practice: Lie flat on the ground and straighten your legs. Take turns to lift one foot, keep the knee straight and fixed, and then pull the toe towards the body. If the softness is good, the thighs can be pulled closer to the body to increase the stretching strength.
Leg muscle extension (2)
This simple stretching exercise can stretch all the muscle groups on the back of the thigh, while relaxing the tight muscles and reducing the pressure on the lower back. Stretch slowly and avoid bouncing when the muscles are fully extended.
Practice: Lie flat on the ground and straighten your legs. Flex your left knee and slowly pull it towards your chest until your muscles feel stretched. Keep the back of the head in contact with the ground. Relax and then return to the starting position, changing sides.
Adductor muscle stretching (1)
Stretching the adductor muscles or groin muscles is a method of maintaining the flexibility of the hip joint in many exercises.
Practice: Keep the body upright with both hands on the hips. Bend your left knee so that the knee is directly above the foot, and keep the right leg straight against the sole of the foot. Move your body slowly to the left. Relax and then return to the starting position, changing sides.
Adductor muscle stretching (2)
This stretching action will stretch to the adductor short muscles. In addition, this action is relatively easy to perform and can be performed anywhere.
Practice: In a sitting position, bend your knees to put your feet opposite and close to your body, and hold your hands firmly to ensure that they are tightly opposed. Move your knees slowly towards the floor. When you reach the limit, maintain your posture for a few seconds and then return to the starting position.
Calf stretch
In sports that require rapid movement (such as sprinting), tight calf muscles have a higher risk of injury. For example, before running, you must do this stretch to avoid tightness in the calf muscles.
Method: Take a standing position about one big step in front of the wall, push the wall with your hands, and stand with your feet as wide as your hips. Put the left leg forward in a knee-flexed posture, and keep the left knee directly above the foot, without tilting to the side. Feeling the muscles of the right calf pulled. Change the side to stretch the left calf.
Standing hip external rotation
In this stretching position, the deep hip muscles and iliac tibia bundle must be stretched by a table.
Practice: Left knee bent on the table, right leg straightened and stood on tiptoe. Lean forward until your left hip feels stretched. Maintain this position for a few seconds, relax, and then switch sides.
Knee wall stretch
This movement is often used by rehabilitation practitioners to assess ankle mobility (dorsiflexion). You can compare the left and right sides at the beginning of the injury and use it as a reference for subsequent rehabilitation.
Method: Stand in front of the wall, left foot in front of right foot, left heel flat on the ground, and then bend left knee When the left knee touches the wall, move the left foot backward. When the left heel is off the ground, measure the distance between the left toe and the wall. Perform the same measurement by changing sides.
Quadriceps stretch
This stretch can stretch the quadriceps muscles on the front of the thigh. Because you must stretch in a standing position, you can also train your body posture and balance.
Practice: Stand back to table. Place your left instep on the table, keeping your thighs parallel. Tilt your hips back slightly, feeling the quadriceps muscle on the front of the left thigh pulled. Maintain this position for a few seconds, relax, and then switch sides.
Stride
This action has an excellent effect on relaxing the thighs and buttocks, especially for those who sit for a long time. During this movement, the hip joint should face forward as far as possible to maintain balance.
Practice: Step on a high jump box or bench with your right foot, lean forward from the hip position, keep your back upright, straighten your left leg, keep your feet flat, keep your hands on both sides of the body; open your arms 90 Degrees, and then rotate the body, the head also turned. Pause for a few seconds at the end of the action, then return to the starting position. After completing the required number of groups, switch sides.
Lunge Stretch
For people who have stiffness in the lumbar spine, this will be a good stretch. It can stretch the hip flexor muscles, especially to strengthen the iliopsoas muscle. The iliac psoas muscle is directly connected to the lumbar spine, so it is important to maintain the softness of this muscle.
Practice: Stand with your feet as wide as your shoulders, and put your hands on your hips. Stride forward with the left leg forward, and bend both knees at the same time, until the right knee and the back of the right foot are in contact with the ground, keeping the body upright and looking straight ahead; the arm is raised high, the right arm is in front of the left arm, and the palms overlap. While lifting, turn your hips back. Pause for a few seconds at the end of the action, then return to the starting position. After completing the required number of groups, switch sides.
Sleeper stretch
Many people neglect the importance of stretching the posterior joint capsule of the shoulder joint. To prevent shoulder joint injury, especially shoulder joint attack syndrome, it is necessary to maintain the softness of this area. Therefore, this simple action can stretch the joint capsule of the back of the shoulder joint, and the goal is to achieve the same degree of movement of the shoulder joints on both sides.
Method: Lying on the left side of the body, the head is supported by a pillow, the left upper arm extends forward of the body parallel to the clavicle, the elbow is bent, and the left forearm points upward toward the ceiling. b. Hold the left wrist with your right hand and slowly rotate the left forearm toward the floor. The goal is to make the left forearm flat against the ground. Maintain at the end of the action for 20-30 seconds, then return to the starting position and change sides.
Quadriceps ice pack
Those who engage in contact or collision sports may suffer from quadriceps injury. When this injury occurs, it is important that the quadriceps must be iced in a knee-flexed posture, which can help the injury recover.
Practice: Bend and bend the knee, place the ice pack on the injured muscle, and wrap the thigh and calf with elastic bandage or ice pack to fix the ice pack. The ice time is about 20 minutes. In the early 48-72 hours of injury, depending on the severity of the injury, ice can be applied twice every 1-2 hours.
Golf foot massage
Using a golf ball to massage the soles of the feet is a good way to treat plantar fasciitis on its own. Just start gently massage, and then gradually increase the strength.
Method: Step on the sole of the golf ball and move forward and backward along the sole. Through the foot, gradually increase the strength of stepping on, thereby enhancing the effect of massage.
Everyone who just started to exercise soon
Never ignore the importance of stretching
Who doesn't pull who knows
A handheld device that uses mechanical transmission to transmit the energy required for dental surgery. According to different power sources, it is divided into pneumatic and electric. It is used to clamp rotating instruments such as burs, dental drills, and dental files, and drive their movements to achieve dental operations such as cutting, grinding, milling, and drilling.
The intended use of ultrasonic dental cleaning equipment should reflect the clinical indications and scope of action. For example, removing tartar and plaque on the surface of the oral teeth; removing tartar and plaque from the periodontal tissue. The auxiliary function of root canal treatment and the auxiliary function of cavity preparation are limited to the preparation of tooth root canal cleaning, washing and cavity shape.
Dental Scaler,Dental Scaling Machine,Ultrasonic Dental Scaler,Professional Dental Scaler
Henan Hanchen Medical Technology Co., LTD , https://www.tchanchen.com