Repeat on the other side.
Cross your hands, palm up, push up as much as possible.
When the torso turns to one side and the body feels tense, hold it for a while.
Alternative method: stretch over the top, face forward, stand upright, extend the arms above the top of the head, and keep the shoulders in a neutral position (directly above the hips).
✘ hurdle stretching avoid action demonstration: Reason: it may cause knee joint strain.
Stretching exercises can help to improve the range of motion and enhance physical function.
See the above for specific action points.
Hold it for a while.
✘ over arching of the back to avoid action demonstration: Reason: it may cause pressure on the neck and lower back.
For example, if a muscle or joint is injured, stretching exercises should be repeated after a period of time, unless the health care provider uses stretching as part of a treatment plan…
It can also be restored by turning slightly to one side of the body to involve the trunk muscles (trunk).
(b) Slowly move your hands forward and keep your chest up.
Stretching can be done at any time when muscle temperature is high, and should be done before formal sports activities.
✘ neck encirclement avoidance action demonstration: Reason: neck hyperextension alternative method: neck flexion and lateral flexion flexion: look at the front, lower the head forward, and make the chin close to the chest.
✘ back hyperextension avoidance action demonstration: Reason: it is invalid to stretch abdominal muscles and may cause back compression.
Therefore, it is recommended to take stretching exercises as an important part of the running program.
Repeat on the other side.
Note: in some cases, stretching muscles may not be appropriate.
Hold the right foot with your left hand and pull the right heel towards your hips.
Alternative method: stretch the trunk slightly over the top to activate trunk muscles.
Although not everyone involved in these activities will be injured, it is wise to pay attention to the precautions related to stretching.
Alternative method: prone quadriceps stretch on the floor, face down, legs straight.
Alternative methods: stretch the hamstring muscles in a sitting position (a) stand upright, sit on the floor, straighten your legs, and put your hands on your legs.
Some stretching exercises that should be avoided are described below, and some alternative methods are recommended.
✘ avoid action demonstration by touching toes in a standing position: cause: it may cause lower back strain.
It has been found that many stretching exercises that have been accepted in the past may lead to unnecessary tension in joints and muscles.
Hold it for a while.
Be sure to keep your knees together.
Lateral bending: look forward, tilt your head to one side, and move your ears to your shoulders.