The reporter recently visited Yan Qi, a researcher at the Institute of Sports Science of the State Sports General Administration, and asked the experts to teach us the “18 scientific fitness methods” that can be practiced at home.
6 ways to relieve neck and shoulder tension
1. Lazy cat arched back: the back of the armchair arched back, stretched the spine without getting tired, stretched like a cat, and the shoulders are relaxed and not tired. Function: Improve thoracic spine flexibility, improve shoulder and back discomfort, prevent hunchback, prevent and delay shoulder and waist strain. 2. Nodding in four directions: Point your head in four directions to exercise the neck and shoulders. The movements are very simple, and the most important thing is to practice every day. Function: relax neck muscles, improve shoulder and neck discomfort, and prevent cervical spondylosis. 3. Angel against the wall: Back close to the wall, open arms outstretched, stick to the wall and slowly move up, slowly returning to the original state. Function: Improve shoulder flexibility and scapular stability, relieve tension in the shoulder and neck. 4. Butterfly wings: lift both elbows in place, tighten inward, don’t be afraid of getting tired, spread wings like a butterfly, improve breast and hunchback. Function: Improve the stability of the scapula, improve the posture of the round shoulder hunchback, improve the strength of the shoulder joint, and improve the tension of the shoulder and neck. 5. Lucky cat: One arm up and down, alternately repeated down, practice hard to strengthen the shoulders, shoulder and elbow function is not bad. Function: Improve the stability of the scapula, increase the strength of the shoulder and elbow, relieve the tension of the shoulder and neck, and shape the shoulder. 6. Gecko crawling: press forward steadily, climb up the wall with both hands, repeat up and down several times, practice shoulder blades with breathing. Function: Improve core stability, improve coordination, strengthen upper limb strength, and relieve shoulder and neck tension.
6 ways to relieve waist tension
1. “4” stretching: One leg up with “4”, keep the posture and fixed feet, press in front of the body to breathe deeply, and practice the waist and hips frequently. Function: Stretch the hip muscles, improve the flexibility of the hip joint, and relieve the tension of the waist. 2. Lateral stretch: Raise your hands up and cross twice, bend your body sideways and pull it to the side, alternately stretch left and right to loosen the waist. Function: Stretch the side muscles of the trunk, improve the tension of the shoulders, neck and waist. 3. Strike left and right: Sit on a stable chair, cross your hands against your inner knees, resist your thighs with your inner hands, and lean forward without forgetting. Function: Improve the stability of the hip joint, strengthen the strength of the adductors, and improve the strength of the upper limbs. 4. Standing stretch: stand with one leg and grasp the surface of the foot, with the leg behind the torso, to reduce the difficulty of supporting the back of the chair and relieve the tightness and soreness of the waist. Function: Improve lower back tension, prevent waist and knee joint strain. 5. Chair and top hip: Stand with your feet shoulder-width apart, tilt your torso forward and then top your hips, bend your knees slightly, not forward, and extend your arms close to your ears. Function: Activate the back side chain of the human body, improve the round shoulder hunchback, and strengthen the strength of the back of the body. 6. Sit and retract legs: Sit firmly on the chair without shaking, hold your hands on the chair surface, bend your knees and retract your abdomen and legs together, and keep it back to its original shape for two seconds. Function: Improve core strength and improve body control ability.
6 ways to relieve tension in the lower limbs
1. Foot sole rolling: Step on the ball with one leg barefoot, stabilize the body with both hands, three times in the clockwise and counterclockwise directions, slowly rolling on the sole of the foot. Function: Improve plantar fascia elasticity, improve gait, relieve tension of lower limbs and relieve fatigue. 2. Knee against the wall: stand on the wall with both hands and stand on the legs. The front foot is two centimeters away from the wall, and the heel is not moving. Function: Improve the flexibility of the ankle joint, improve the gait, and relieve the tension of the lower limbs. 3. One-leg picking up: stand on one leg with the back of the chair, bend your knees a little bit, lean forward like picking up objects, and stably control to prevent falling and tripping. Function: Improve body balance and stability, prevent falls, and relieve tension in lower limbs. 4. Ankle loop: keep the spine in the middle, stabilize the body without shaking, rotate the inner and outer ankles, there is no pain during the exercise. Function: Improve the flexibility and strength of the ankle joint, and relieve the tension of the lower limbs. 5. One-leg heel lift: Support the wall to stand on one foot, keep balance and lift up, and keep in mind when falling slowly to prevent falling and increase leg strength. Function: Improve body balance and stability, improve lower limb strength, and relieve lower limb tension. 6. Squat on the chair: Stand with your feet shoulder-width apart, squat backward and bend your knees slowly, stretch your hands forward horizontally, stand on the chair and repeat the exercise. Function: Improve lower limb strength and stability, and improve core stability. (Reporter Wang Yang)