Today, I would like to recommend 16 \”door frame\” stretching movements for you to do full-body stretching at home. It is simple and practical, and is a collection!
Action 1-Stretching the side waist
- Stand in mountain pose, bend sideways
- Hold the door frame with both hands, push the opposite hip away
- Stretch the side waist, Arms
- Hold for 5-8 breaths, then switch to the other side
Action 2-Stretch the chest muscles
- Standing in mountain pose
- Right hand Hold the doorframe horizontally backwards
- Lean forward and open your chest
- Hold for 5-8 breaths and switch to the other side
Action 3-Stretching the posterior deltoid muscles
- Stand in Mountain Pose
- Stretch your arms from the front of your body
- Hold the door frame with your hands and extend your body to the opposite side
- Stretch the rear deltoid muscles
- Hold for 5-8 breaths, then switch to the other side
Action 4- Stretch the anterior deltoid and chest muscles
- Raise your arms sideways, bend your elbows
- Lean your elbows against the wall, and open your chest forward
- Stretch the anterior deltoid muscles and Chest muscles
- Hold for 5-8 breaths
Action 5-Stretch the rotator cuff muscles
- Stand, raise your hands to the sides
- Bend your elbows, sink your shoulders, push the doorframe with both hands
- Put your torso forward and keep 5-8 breaths
Action 6/7-Stretching the chest muscles
- Stand and raise your right arm above your head
- Hold the door frame with your armpits as close to the door frame as possible
- Keep for 5-8 breaths, Place it under the door frame
- Twist the chest to the opposite side and hold for 5-8 breaths
- Repeat the above actions to the other side
Action 8-Stretching the triceps
- Stand in Mountain Pose, raise your left arm above your head
- Exhale, bend your elbow, and place your left hand on the back of your back
- Close your armpit Lean against the wall and stretch the triceps
- Keep for 5-8 breaths, then switch to the other side
Action 9 -Stretch the entire side of the body
- Stand in Mountain Pose, raise your hands above your head
- Exhale, bend your body to the right
- At the same time, keep your left hip as close to the door frame as possible
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- Stretch the entire left side of the body
- Hold for 5-8 breaths, then switch to the other side
10-Stretch the spine
- Stand in mountain pose with your hands raised above your head
- Grasp the upper side of the door frame with both hands and stretch the entire spine
- Keep for 5-8 breaths
Action 11- Spinal twist
- Stand in Mountain Pose, take a small step forward with your left foot
- Exhale, twist your torso to the left
- Push the doorframe with both hands and hold for 5 -8 breaths
- Change to the other side
Action 12/13-Stretch the front thigh
- Stand in mountain pose and place the back of your right foot against the door frame
- Hook your hips back and keep your heels as close to your buttocks as possible
- Push the door frame with both hands and hold for 5-8 breaths
- Change to the other side
- Jiaren who are more flexible
- You can bend your left knee and keep your left calf vertical to the ground
- Open your hips as much as possible and sink them
- Hold for 5-8 breaths and switch to the other side
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Action 14 – Stretching the back of the thigh
- Lie on your back and lean your left leg against the door frame
- Stretch your right leg and stretch the back of your thigh
- Hold for 5-8 breaths and switch to the other side
Action 15-Stretching the back of the calf
- Place the ball of your right footDoorframe
- Left your left foot back and press your heel against the doorframe
- Inhale, extend your spine, exhale and bend forward and downward
- Hip neutral, hold hands Door frame
- Keep for 5-8 breaths and switch to the other side
Action 16 – Stretching the buttocks and legs
- Stand in the middle of the doorframe
- Bend your knees and place your left foot on your right thigh
- Open your left leg outwards and lean your buttocks back against the door frame
- Hold the door frame with both hands and hold for 5-8 seconds Breathe
- Change to the other side
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