Fighting EpidemicsFoot Out of Home Can Also Exercise Experts Teach You ‘Scientific Fitness 18 Methods’
6 Ways to Relieve Shoulder and Neck Tension
1. Cat Stretch: Lean against a chair, arch your back, pull your spine gently, like a cat stretching its muscles. Effect: Improves the flexibility of the thoracic spine, corrects shoulder and back discomfort, prevents hunchback, and prevents shoulder and waist muscle strain.
2. Four-Direction Nodding: Nod your head in four directions, exercising your neck and shoulders. The action is simple, but it's important to practice it daily. Effect: Relaxes neck muscles, improves shoulder and neck discomfort, and prevents cervical spondylosis.
3. Wall Angel: Back against the wall, open your arms outwards, slowly and gently move upwards, and return to the original position slowly. Effect: Improves the flexibility and stability of the shoulder joint, relieves shoulder and neck tension.
4. Butterfly Stretch: Raise your elbows to a sufficient position, tighten and pull inwards, like a butterfly spreading its wings, improves rounded shoulders and hunchback, improves shoulder joint strength, and relieves shoulder and neck tension.
5. Treasure Cat: Raise your arms up and down alternately, repeat multiple times, strengthen your shoulders, and the shoulder and elbow function is not poor. Effect: Improves the stability of the shoulder joint, increases shoulder and elbow strength, relieves shoulder and neck tension, and shapes the shoulders.
6. Gecko Crawl: Stabilize your body and lean forward, holding your hands against the wall as you crawl upwards, repeat multiple times with coordinated breathing. Effect: Improves core stability, improves coordination, strengthens upper limb strength, and relieves shoulder and neck tension.
6 Ways to Relieve Lower Back Tension
1. '4' Letter Stretch: Tilt your body up on one leg in the shape of '4', maintain the posture, fix your feet, and press your body forward to take a deep breath. Practice frequently to improve the flexibility of your hips and waist.
2. Side Stretch: Hold your hands up, cross your arms and bend your body to the side, alternately stretching to the left and right, loosening your waist. Effect: Stretches the muscles on the side of the torso, relieves shoulder, neck, and waist tension.
3. Left and Right Interaction: Sit on a stable chair, cross your arms and top your inner knees, resist with your hands, and lean forward without forgetting. Effect: Improves the stability of the hip joint, strengthens the inner thigh muscles, and strengthens upper limb strength.
4. Standing Stretch: Stand on one leg, grab the foot surface with your hands, and move your leg backwards while lowering it slightly, use a chair for support to relieve waist tension and soreness. Effect: Improves lower back tension, prevents waist and knee muscle strain.
5. Chair Top Hip Extension: Stand with your feet shoulder-width apart, lean your torso forward and top your hips, slightly bend your knees and do not lean forward, extend your arms towards your ears as much as possible. Effect: Activates the posterior chain of the body, improves rounded shoulders and hunchback, strengthens the strength on the back side of the body.
6. Sitting Knee Pull: Sit stably in the chair without shaking, hold your hands on the chair surface, bend your knees and pull your legs together, maintain for two seconds and return to the original position. Effect: Improves core strength, improves body control ability.
6 Ways to Relieve Lower Limb Tension1. Heel Rolling Press: Stand on one leg, kick your foot onto the ball, hold your hands steady and don't shake your body, roll your foot sole circularly three times clockwise and counterclockwise, and slowly roll press your foot sole. Effect: Improves the elasticity of the plantar fascia, improves gait, relieves lower limb tension, and relieves fatigue.
2. Wall Knee Top: Hold your hands against the wall, split your legs, stand with one foot forward, keep the distance between your front foot and the wall two times your foot length, and slowly raise your knees gently, maintain the stretch for a long time. Effect: Improves the flexibility of the ankle joint, improves gait, and relieves lower limb tension.
3. Single Leg Pick Up: Hold your hands against the back of the chair, stand on one leg with slightly bent knees, and lean forward to pick up something, maintain stability and prevent falling. Effect: Improves the balance and stability of the body, prevents falling, and relieves lower limb tension.
4. Ankle Ring Rotation: Maintain the center of your spine, stabilize your body without shaking, rotate your ankles inward and outward, practice without pain. Effect: Improves the flexibility and strength of the ankles, relieves lower limb tension.
5. Single Leg Heel Lift: Hold the wall with one foot, maintain balance and raise your heels, slowly lower them back while remembering to prevent falling. Effect: Improves the balance and stability of the body, improves lower limb strength, and relieves lower limb tension.
6. Chair Down Knee Touch: Stand with your feet shoulder-width apart, bend towards the chair and touch your knees, extend your arms horizontally, and touch the chair. Repeat to stand. Effect: Improves lower limb strength and stability, improves core stability.
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