We all feel very sore when doing muscle exercises. In fact, this is a normal phenomenon after exercise. The shoulders are more complex and fragile than other muscles, so we need to pay attention to the pain after shoulder training. Stretching, so how do you think you should stretch after doing shoulder exercises? Let’s go take a look below!
1. Shoulder flexion and extension
This is a simple and effective flexion and extension movement, especially for flexing and extending the muscles near the shoulder joint dislocation. How to do it: Stand with your feet hip-width apart and your knees slightly bent. Turn your right hand over your body with your elbow slightly bent. Fix your left hand on your left elbow, and then lean your left arm toward your body until you feel the muscles in your shoulder tighten. Switch sides and repeat the same position.
2. Upper back flexion and extension
This simple flexion and extension posture mainly flexes and stretches the muscles of the upper back.
Method: Interlock your fingers, palms outward, raise your hands to chest height and straighten your arms, lock your elbows and release your shoulders forward.
3. Latissimus dorsi flexion and extension
This flexion and extension immediately works on the latissimus dorsi muscles.
Method: Stand in front of a support column that can support your weight, grab something with both hands, lean your body back, and flex your legs. Push your legs toward the road and pull your arms back.
4. Pectoralis major flexion and extension
This posture mainly flexes and stretches the muscles on the inner edge of the chest, which can release stressed muscles and improve flexibility.
How to: Stand next to a stable standing support post. Place one hand on the support column and keep your arm and shoulder in the same plane. Slowly push the body forward until the chestThere is a feeling of flexion and stretch in the muscles.
5. Iliotibial band flexion and extension
The iliotibial band is a strip of connective tissue located just below the inner thigh. Competitors of jogging, walking, gymnastics and folk dance should often do this flexion and extension posture to prevent pain caused by inflammation of the outer leg (iliotibial band syndrome).
How to do it: Stand in a standing position with your feet hip-width apart. Cross one foot over the other and raise the opposite arm to maintain balance. Switch sides and repeat this position.