It is good for a person to do some stretching before and after exercise, and doing so is very effective for the effect of exercise, but no matter what kind of stretching, there are particularities. How to stretch the arms and back? , there are still people who know it clearly. So, how do you do arm and back stretches at home? Let’s find out together below!
How to do arm stretching
1. Arm opening and closing movements
First bend the arms to 90 degrees, and let the arms on both sides fit together and place them in front of the face. Then slowly start to open the arms of both hands outward. Remember to move slowly so that you can feel the exertion of the arm muscles. When doing this action, make sure your arms are parallel to the ground. After doing 30 times, rest for 20 seconds before continuing. Do a total of 3 sets to complete it.
2. Back and arm stretching exercises
First use your right hand to touch the back downward from the direction of the head, and try your best to touch the back as much as possible, and then move the left hand to the left Stretch outwards, remembering that it must be horizontal to the ground. Hold for 30 seconds before switching your left and right hands. Just do 3 sets on each side!
3. Arm stretching exercises
I believe everyone is familiar with this arm stretching exercise. I often did it in exercise classes when I was a child. It turns out that this is also very helpful in reducing arm weight. . First straighten your right hand, then bend your left hand, and use your left hand to hold your right hand. Make sure your right arm is as straight as possible to stretch the muscles of your arm. You must feel the soreness of your arm muscles to be effective. Also hold each side for 30 seconds, a total of 3 groups.
How to stretch your back
1. Stretch your arms forward
This action of stretching your arms forward is very simple and can stretch the back muscles very well. Stand at attention, with your feet open, your palms facing forward, one hand holding the other, imagine there is something in front of you, touch it with both hands, just do it for five minutes a day, pay attention when doing this action You must not bend at the waist.
2. Leg flexion and extension
The leg flexion and extension exercise is very simple and very suitable for stretching exercises in daily life. The leg-hugging flexion and stretching movements require you to sit on the ground, wrap your hands around the lower part of your knees, bring your chest close to your knees, and bend your body at the same time. You can do it for five minutes a day, and you can stretch it after a lot of work.
3. Cat Stretching
Cat Stretching, as the name suggests, is stretching on the ground like a cat stretching. The method is also very simple. Kneel on the ground with your knees on all four sides.Prop your legs on the ground, and then arch your back back and forth like a cat stretching. This method can stretch the back muscles very well and eliminate the muscle mass in the back.
4. Twist your back
Lie flat on the ground, bend your left knee, stretch your left leg toward your right leg, stretch your arms above your head, and then turn from the left to the right , then turn from the right side to the left side, do twenty reps back and forth, three groups a day, paying attention to each group for thirty seconds, which can achieve a good stretching effect on the back muscles.