Recently, Japan's sports coaches Nakano repair has always said to the media, muscle stiffness, can not be free to stretch, Otherwise, not only will it not be relaxed but the body will be damaged.
Long time to maintain the posture of people, the gluteus maximus and the muscles around the scapula the most easily rigid, especially the buttocks muscles, stiffness is difficult to feel, and few people can correctly stretch them. In stretching, people often Make two mistakes: first, the stretching rate is too large, more than ligament and tendon range of activities, leading to pain in the winter when the temperature is low, more vulnerable to injury, the best exercise or bath and then stretch. Repeatedly stretching the same part, ignoring other parts difficult to stretch, resulting in the balance of body softness is destroyed, people feel more uncomfortable.
Here, Nakano recommended three moves to help sedentary family stretch the buttocks and scapula near the muscles.
1. Sitting in a chair, lift the left leg, ankle on the right leg knee, leg and the ground parallel to the left hand on the left knee, press down several times, then left ankle motionless, left hand Raised from the outside of the left knee, and the chest position is almost parallel, the left hand to the inside of the knee press the contrary.
2. sitting cross-legged on the floor, his hands on both sides of the legs, leaning forward, back down to pressure.You can also keep the cross-legged posture, one leg slightly forward extension, two cushions under the calf, and then Press down on the back.
3 with his left arm 'circle' elbow slightly bent from the body around to the head on the left, then around to the right side of the body, from the front of the arm 'painting' a circle, on the contrary the same attention not too hard Big ▲
