Guide for basic extension exercises with photos

Under the sponsorship of the tide and extension, it is useful to add the extension exercises to the exercise program that follows. Stretching exercises can increase elasticity and improve joint movement, which helps you move freer. You can protect yourself in ensuring that you have equal flexibility on all sides. Before practicing exerted exercises, start warming up with a light physical activity for 5 and 10 minutes. It is better to practice after exercise. Borrow lightly and slowly to extend exercises. Don’t jump. Excuse me during the work exercises. If you experience pain, it means that you have been overlooked. Prove the extension mode for about 30 seconds until you feel a slight tension on each side. He repeated the extension exercise on both sides two to four times. It is recommended to do the length exercises two to three times a week. If you have specific cases or injuries, consult a doctor or a physiotherapist about the appropriate long -lasting exercises for you. The duration and extension of the bone is the muscle of the legs of the leg located next to the lower leg. To expand and extend the muscle of the leg: Stand on one arm of the wall or one of the strong sports equipment. Place your right foot behind your left foot. Slowly, your left steak left forward as you kept the right knee upright and the heel of the right foot remained on the floor. Keep your back straight and push the hips forward. Do not turn your foot inward or out. Stay in this position for about 30 seconds. Repeat the exercise to the other leg. To consolidate the tide and extend the right knee, when the left leg is bent forward. The white muscle is located along the back of the thigh and extends the grassroots. To expand and extend the tomb muscles: Lie on the floor near the outer corner of the wall or door frame. Lift your left leg and support your left foot against the wall. Keep the left knee a little. Lightly stretch your left leg until you are extended and extended to the back of your left thigh. Stay in this position for about 30 seconds. Repeat the exercise to the other leg. Once your flexibility improves, increase the tide and extend by approaching the wall or door frame. Stretch and extend the four -headed muscle that stretches the four -head muscle along the front part of you. To expand and expand the muscle muscle: Stand near the wall or near a strong sports equipment to get support. Hold the ankle and gently pull the heels up and then return to the extension and length in the front part of the thigh. Certainly the stomach to prevent it from hanging out and holding the knees close to each other. Stay in this position for 30 seconds. Repeat the leg and repeat the exercise. The housed muscles, which protrude and extend the housing muscles, are located, which raises the knees and the fold of the level of the waist at the top of the thighs directly below the hip bone. Follow the following: Vessel on the right knee with a Patella bond with a folded towel to expand and extend the housing muscles. Place the left foot in front of you and the knee, place the left hand on the left leg to create stability. Place the right hand on the right hip to prevent it from bending against the waist. Keep your back and tighten the abdominal muscles. We are forward to turning a lot of your body weight on the front leg. You will expand and extend in the right thigh. Stay in this position for up to 30 seconds. Repeat the exercise to the other leg. The extension and extension of the USNestinus ribbon, the ingredient ribbon, the tanned ribbon (muscle side of the thigh) is a tissue bond that extends to the external side of the hip, thigh and knee. To extend the ingredient qnboubi tape: based on a wall or a fixed sports device. Place the left leg on the right leg that crosses the ankle. Lift your left arm over your head and head to your body on your right. Then you feel the length of the left hip. And prove this situation for about 30 seconds. Repeat this prolonged exercise with a situation. The tide and extension of the knee to the chest focus on the tide and extension of exercise to the chest on the lower back muscles. Avoid the stretch and extension if you suffer from osteoporosis as it can increase the risk of fractions of the vertebrae due to friction. To do and extend this tide: Lay your back on a solid surface so that the back of the heels are flat on the floor. Lightly pull one of the knees to the chest until you feel extended and equal to the back of your back. Pull the knee to the chest as possible and comfortable. Keep the other leg relaxed in a comfortable position with a knee bent or straight. Stay this position for 30 seconds. Repeat the exercise to the other leg. If you stretch and extend the shoulder if the back of your shoulder is stiff, it is likely that you have the problems of the rounded cuff, especially if you are practicing golf or have the subou or any other throwing and shooting sports such as tennis or baseball. To keep the shoulder elasticity: Pull your left arm over your body and hold it with your right arm so that you are above the elbow or below it. Stay in this position for about 30 seconds. Repeat the tide and extend the other arm. The stretch and extension of the shoulder with the towel The muscles of the indoor parent are part of the muscle group often used in the upper sports activities, such as the structural tennis kick or over the head. To expand and extend these muscles: Hold a longitudinal towel strong with both hands, as shown in the photo. Gently pull the towel with your hand over to the ceiling, and you will be extended in the shoulder of the opposite arm as you gently tow the bottom hand to the back. Stay in this position for about 30 seconds. Put hands and repeat the tide. Practice that expands and extends the neck to extend and extend the neck: Be your head forward and then a little right. Pull your head off slightly with the right hand. You will experience a slight and good tension on the left side of the neck. Stay in this position for 30 seconds. Repeat the exercise on the opposite side. By web medicine