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Get ready Before exercising With the correct stretching posture
Stretching your muscles before every workout. Very useful In addition to helping reduce injuries that occur from exercise. It also helps muscles that have been tight all day to feel more relaxed. It helps with the relationship of the nervous system and increases efficiency in movement as well.
BDMS Wellness Clinic would like torecommend only 4 pre-exercise stretching posesa that will help us exercise more efficiently. It can also be used for everyday stretching or during breaks in the workday. Because each position is suitable for people with office syndrome as well. Don't forget to stretch regularly. Stretch regularly Guaranteed to help reduce aches and pains from working for sure.
Standing Hamstring Stretch
Basic beginner poses that help stretch the neck, back, buttocks, and rear leg muscles. and calves
Correct posture
- Stand on your right foot and extend your left foot forward. The heels touch the floor and the toes are raised. Then bend your hips and bend forward. Bend your right knee while leaning back slightly. While bending your right knee, place the weight of your left leg on your heel. You will feel a stretching of the muscles in the back of the thigh of the straight side. Switch sides and repeat.
Standing Squad Stretch
This position will also help with stretching the muscles. It also helps to keep the body in balance. It is a balance training for our body.
Correct posture
- Stand straight and make your body feel as balanced as possible. Bend your left knee upwards. Use your left hand to grab your toes and pull them toward your butt until you feel tightness in the front of your thighs. If you feel like you're about to fall You can lean against a wall or extend your other arm to help balance. Hold this position for 30 seconds - 2 minutes, change sides, then repeat the same steps.
Triceps Stretch
In this pose, we will stretch the neck, shoulder, back, and back arm muscles. In addition to doing it before exercising This position can also be done to relieve pain from sitting all day and help relieve office syndrome as well.
Correct posture
- Raise your right arm above your head. Then bend your arm down with your right hand touching your back.
- Lift your left arm, then reach for your right elbow and gently press down and hold for 15 - 20 seconds. You will feel tightness in the back of your arm muscles. Switch sides, then repeat the same steps.
Butterfly Stretch
This pose helps stretch the muscles in the hips, buttocks, back, and inner thighs. Even if you don't exercise, you can still stretch with this pose every morning and before bed.
Correct posture
- Sit cross-legged on the floor with your legs apart. Turn the soles of your feet together. Use your hands to hold both ankles as shown in the picture. Once you have organized your sitting position, slowly pull your ankles towards you as much as possible and hold for 30 seconds - 2 minutes.
- If you want to increase the difficulty level. When the ankle is pulled towards the body You can tilt your head as low as possible to do an advanced stretching of your back muscles.
