Stretching and Flexibility Exercises
If you have medical problems or if you have been inactive and want to exercise vigorously, check with your health care team before starting a physical activity program. They can help you find a program suited to your needs and physical condition. 如果你有很高的风险 心脏病, your health professional might conduct an 运动压力测试 识别任何潜在的问题.
躯干伸
目的: 拉伸上腹部(腰部).
起始位置: Sit tall with your feet flat on the floor, shoulder-width apart.
行动:
- Place hands behind your head, as shown, with elbows out to the side. You can also cross your arms over your body or leave them at your sides, 哪一个最舒服.
- Bend your body to one side, bending at the waist. 保持头向前. Hold the position for 10 to 30 seconds.
- 回到起始位置. 在另一边重复.
重复一遍: 每侧1 ~ 3次. 休息一下，然后再做第二组.
躯干扭转
目的: 拉伸上腹部(腰部).
起始位置: Sit tall with your feet flat on the floor, shoulder-width apart.
行动:
- Place hands behind your head, as shown, with elbows out to the side. You can also cross your arms over your body or leave them at your sides, 哪一个最舒服.
- Slowly twist your body to one side so you face the side wall. Your head should follow your body as you turn. Be sure to twist from your waist without moving your hips.
- Hold the position for 10 to 30 seconds.
- 慢慢回到起始位置. 在另一边重复.
重复一遍: 每侧1 ~ 3次. 休息一下，然后再做第二组.
颈部伸展
目的: 提高颈部柔韧性.
起始位置: Sit tall, feet flat on the floor, shoulder-width apart.
行动:
- Slowly turn your head to look over your shoulder. Keep your back against the chair and your shoulders facing forward.
- Hold the position for 10 to 30 seconds.
- 回到起始位置. 在另一边重复.
重复一遍: 每侧1 ~ 3次. 休息一下，然后再做第二组.
坐3月
目的: 增加臀部柔韧性.
起始位置: Sit tall with your feet flat on the floor, shoulder-width apart.
行动:
- Raise one knee as high as you comfortably can.
- 回到起始位置. 在另一边重复.
重复一遍: March 12 to 16 times (6 to 8 times per leg). 休息一下，然后再做第二组.
股四头肌伸展
目的: Stretch quadriceps (front of thigh) and strengthen hamstring (back of thigh).
起始位置: Stand with your left side to the wall, 12 to 18 inches from the wall. Place your left hand against the wall for balance, keeping that arm slightly bent.
行动:
- Raise your right heel toward your buttocks. Reach back with your right hand and grab your foot at the heel, ankle or sock. 如果你够不着你的脚, grab your pant leg or just raise your foot as high as you can and still feel comfortable.
- 保持10到30秒. Be sure you're standing tall and looking straight ahead. Your knee should be pointing toward the floor and your ankle should be in a straight line with your leg, 没有扭到一边.
- Let go of your foot and slowly return to starting position. 然后重复.
- Complete one set, then turn around and hold the wall with your right hand when working your left leg.
Note: Keep your standing leg slightly bent for better balance and to avoid injury. 站直，不要弯腰. 如果你做过臀部或背部手术, talk with your health care professional before trying this stretch.
重复一遍: 每只脚1 ~ 3次. 休息一下，然后再做第二组.
腘绳肌伸展
目的: 拉伸腿筋(大腿后侧).
起始位置: Stand with your left side to the wall, 12 to 18 inches from the wall. Place your left hand against the wall for balance, keeping that arm slightly bent.
行动:
- Place your left heel on the floor in front of you. Lean forward from your hip (not your waist).
- Push your hip back and reach toward your toe with your right hand. Your foot can be pointing up (as shown) or flat on the floor, whichever is more comfortable for you. Make sure to keep your shoulders and back straight as you reach forward.
- 保持10到30秒.
- 回到起始位置. 然后重复.
- Complete one set and then turn around and work the other leg.
重复一遍: 每条腿做3 ~ 5次. 休息一下，然后再做第二组.
小腿伸展
目的: Stretch the calf (lower part of the back of the leg).
起始位置: Stand facing a wall slightly farther than arm’s length away, feet shoulder-width apart. Lean against the wall, with both hands on the wall.
- Bend one leg, and place the foot on the ground in front of you. The other leg extends behind you with the knee slightly bent. 两只脚都指向前方.
- Slowly move your hips forward, keeping your lower back flat. Be sure the heel of your back foot is flat on the floor and your weight is n your back heel.
- 保持10到30秒. 然后回到起始位置.
- 换另一条腿重复.
- 继续交替双腿.
重复一遍: 每条腿做1 ~ 3次. 休息一下，然后再做第二组.
