How to do arm and back stretching at home

It is good for a person to do some stretching movements before and after exercise, and this is very effective for the exercise effect. However, no matter what stretching movements are, it is very particular. Someone knows how to stretch the arms and back. So, how to stretch the arms and back at home? Let’s learn about it together!

How to stretch the arms

　　1. Arm opening and closing movements

　　First bend the arms to 90 degrees, and put both arms on the front of the face, and then Then start slowly opening the arms of both hands outwards. Remember to move slowly so that you can feel the force of the arm muscles. When doing this, make sure that the arms are parallel to the ground. After doing 30 strokes, rest for 20 seconds, and then continue. A total of 3 sets will be completed.

2. Back and arm stretching movements

　　First use your right hand to touch the back from the head direction, and try your best to touch down. Then, the left hand will extend outward to the left. Remember to be in a horizontal line with the ground before you can persist for 30. After a second, then exchange left and right hands, and do 3 sets of each side!

　　3. Arm stretching exercise

　　I believe everyone is familiar with the movement of arm stretching. I often did it in my childhood exercise classes. It turns out that this is also of great help to reduce arms. First, straighten your right hand, then bend your left hand, and use your left hand to fix your right hand to ensure that the right arm is stretched as straight as possible to stretch the muscles of the upper arm. You must feel the soreness of the upper arm muscles to be effective. Similarly, you must persist for 30 seconds on each side, a total of 3 Group.

How to do back stretching

　　1. Extend the arm forward

　　　The movement of stretching the arm forward is very simple, and it can stretch the muscles on the back very well. Stand in the attentive position, open your feet, palms forward with both hands, grab the other hand, imagine something in front of you, touch it with both hands, do it for five minutes a day, be careful not to bend your waist when doing this.

　　2. Holding the legs and flexing

　　The movement is very simple, and it is also very suitable for stretching exercises in daily life. The movement of holding the legs and flexing requires sitting on the ground, wrapping the lower part of the knee with both hands, and holding the chest close to the knee, and bowing at the same time. Do it for five minutes a day, and you can stretch after a lot of work.

　　3. Cat-style stretching

　　As the name suggests, cat-style stretching is to stretch the ground like a cat stretching. The method is also very simple. Kneel on the ground with both knees, support the ground with all legs, and then arch the back and forth like a cat stretching. This method can stretch the back muscles well and eliminate the back muscle mass.

4. Twist the spine

　　Lying flat on the ground, bend the knees of the left leg, stretch the left leg to the right leg, stretch the arm over the top of the head, then turn from the left side to the right side, then turn from the right side to the left, do twenty rounds back and forth, do three sets a day, pay attention to each group for 30 seconds, which can achieve a good effect of stretching the back muscles.

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