Action 1-Quadratus Lumborum Stretch

• Stand sideways with your feet together half a meter away from the door frame
• Hold the door frame sideways with both hands, buttocks Push in the direction away from the door frame
• There is a stretching feeling in the outer waist
• Keep the stretching time for 20 to 30 seconds, then change to the other side, and do 2 to 3 times on both sides alternately .

Action 2-Stretching chest muscles

• Stand sideways away from the door frame
• Hold the door frame with the thumb of one hand upward, and make a rotational movement forward to your opposite side
• At this time There will be a feeling of tightness in the chest
• Keep the stretching time at 20 to 30 seconds, change in the opposite direction, and alternate hands 2 to 3 times

Action 3-Stretching the posterior deltoid muscles

• Stand sideways at the door frame
• Put your outer arms in front of your chest, hold the door frame with your thumbs down, and Perform rotation movements to the outside, paying attention to sinking the shoulders
• There is a feeling of stretching behind the shoulders
• Keep the stretching time for 20 to 30 seconds, change in the opposite direction, and alternate hands for 2 to 3 seconds Times

Action 4-Stretching the anterior deltoid muscles

• Lunge standing in the middle of the doorframe
• Extend your arms to a horizontal position and bend your elbows 90 degrees
• Put your forearms against the door frame and wall, like a chest-expanding movement.Open the chest in front
• There is a feeling of stretching in front of the shoulder joint
• (When both arms cannot be stretched at the same time, the left and right arms can be stretched alternately)
• Keep the stretching time Repeat 2 to 3 times for 20 to 30 seconds

Action 5-Stretch the rotator cuff Internal rotator muscles

• Lunge standing in the middle of the doorframe
• Bend the forearm at 90 degrees and abduct the elbow
• Close the palms of both hands to the doorframe, and move the torso forward
• Tightness in the front of the shoulder joint
• (When both arms cannot be stretched at the same time, the left and right arms can be stretched alternately)
• Keep the stretching time at 20 to 30 seconds and repeat 2 to 3 times

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Action 6-Stretching the chest muscles



• Stand in a lunge and raise your arms above your head
• Hold the door frame with your armpits as close to the door frame as possible
• Body forward and perform a rotational movement to the opposite side at the same time
• At this time, there will be a tight feeling in the chest
• The stretching time should be maintained at 20 to 30 seconds , alternate hands 2~3 times

Action 7-Stretching the triceps and latissimus dorsi

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• Stand, raise your arms above your head, bend your elbows, and put the palms of your hands as close to your back as possible
• Arxpits toward Lean against the wall
• Feel a stretch in your triceps and latissimus dorsi
• Keep the stretching time for 20 to 30 seconds, alternating your hands 2 to 3 times

Action 8-Stretch the front of the thigh (quadriceps)

• Bend your knees, fold your calves and thighs, put your insteps and calves against the door frame
• Push the door frame with both hands, Push your hips back and put your heels as close to your buttocks as possible
• There is a stretching sensation on the front of your thighs
• Keep the stretching time for 20 to 30 seconds, alternating your feet 2 to 3 times

Action 9-Stretching the back of the thigh

• Lie flat and lean one leg against the door frame
• Keep the other leg straight
• There is a stretching sensation on the back of the thighs
• The stretching time should be maintained at 20 to 30 seconds, alternating both feet 2 to 3 times

Action 10-Stretching the back of the calf

• Stand on your front and rear feet, step on the door frame with the forefoot of one foot, and place the other heel against the door frame behind your body
• Hold the door frame in front of you with both hands, and press your torso forward with force
• There is a stretching sensation on the back of the calf
• Keep the stretching time at 20 to 30 seconds, alternating your feet 2 to 3 times

Action 11-Stretching the gluteus maximus

• Stand in the middle of the door frame
• Bend your knees, cross your legs, and sit back with your buttocks
• You will feel a clear stretch in your hip muscles
• Keep the stretching time at 20 to 30 seconds, alternating your feet 2 to 3 times