The so-called deep muscle, is located in the body, the bones and bones muscles.
The main deep muscles: the upper body is located in the middle of the shoulder and back of the 'supraspinatus', 'submuscular muscle', 'little round muscle'; the lower body with hip and hip between the 'big lumbar muscle'.
First, stretch the deep muscles
(1) Warm-up before stretching the deep muscle: stretching body dry
Action 1
Stand straight up the spine, both feet open to shoulder width, his hands on the back of the head, elbows open to the outside.
Action 2
Breathing, while the upper body to the right to reverse the hands keep your elbows open to the outside state.
note
When doing action, do not hold your breath.Legs and knees as far as possible not to bend, keep your feet close to the ground.
Action 3
On the right side of the upper body to reverse the base, the body slightly downward, so that the left elbow facing the floor, right elbow facing the ceiling. Hold the action for 10 seconds, then straighten the upper body and turn to the front. Do the same thing.
(2) Warm-up before stretching the deep muscles: stretching the big lumbar muscle & twisting the shoulders
action
Before and after the opening of both feet, knees knees on the floor with his left knee, right foot and foot, knees bent at a 90 degree angle.Left hand arm straight up, right arm hard to the left arm near the chest, stretching the muscles of the shoulders. Hold the action for 10-30 seconds, and do the same on the opposite side.
note
When doing the action, the upper body to maintain an upright state, left arm to keep straight, slowly turn your shoulders, do not shrug.
Second, exercise upper body softness
(1) to create a beautiful back line to eliminate frozen shoulder
Action 1
Straighten the spine, relax, sit cross-legged on the floor, clasping on both sides of the armpit, relax your shoulders and neck, and your elbows bend to a 90 degree angle on your chest.
Action 2
While exhale, open the front arm horizontally to the left and right sides of the body, and return to the posture of action 1 while breathing in. Repeat this action 10-15 times.
note
Do not open the front arm too much, to keep the state under the armpit clamping in the action when done, consciously make the shoulder blade closer to the middle of the spine.
(2) Tighten the flanks to adjust posture
Action 1
Stand straight up the spine on the floor, straighten your legs, and try to open to the left and right, his hands stacked in the chest, and raised to the height of the shoulder.
Action 2
While exhale, turn the upper body to the left and turn the upper body back to the front while breathing in. The same action is performed on the right side, and the movement is repeated 10-15 times.
note
If your feet feel uncomfortable sitting on the floor doing their work, you can do this by sitting back in a chair with a backrest. Legs should be on both sides of the back of the chair, using the power of the backrest to open the legs as much as possible.
Third, improve the lower body basic metabolism
(1) to promote lower blood circulation to improve the basic metabolic capacity to improve symptoms such as chills, constipation
Action 1
Supine on the floor, legs straight, close together, hands palm down, close to the floor.
Action 2
Straighten right leg, lift up, toe straight.While exhale, while tiptoe in the air first from the inside to the outside draw a circle 5 times, and then from the outside to the inside draw a circle 5. Inside and outside of each painting circle 5 times, Slowly down the right leg, left leg also do the same action, left and right foot to repeat the action 10 times.
(2) adjust the position to tighten the lower body muscles
Action 1
Lie face up on the floor, legs together, knees bent at a 90-degree angle, feet close to the floor, hands palm clings down on the floor.
note
Back to fully cling to the floor.
Action 2
While you exhale, lift your buttocks upward, leaving the entire buttocks and back off the ground, while slowly lowering your buttocks and breathing back to the posture of action 1, and repeating this action 5 times.
note
When doing the action, focus on the abdomen, pay attention to the waist do not back up, knees to keep and lean together.
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