The correct way for girls to stretch

In today's life, more and more people are pursuing beauty, because beauty is not only pleasing to the eyes, but also makes people feel instantly confident. Beauty is not only about having a beautiful face, but also about having a perfect figure. The most important thing for a perfect body is shaping. The best way to shape your body is to stretch regularly, but there are many things to pay attention to when stretching. Incorrect stretching can be counterproductive. So, what is the correct way for girls to stretch?

1. Lying stretching method

This is the most effective and safest stretching method, which requires lying on a special stretching bench (see Figure 1).

1. Sit on one side of the stretching bench, keep your buttocks as close to the outer edge as possible, and lie down slowly;

2. Put one leg on the pole and stretch it straight, with the sole of the foot perpendicular to the pole, move the body so that the buttocks are close to the pole; use a sticky cloth or belt to tie the raised leg to the pole, the best binding position is the thigh above the knee;

3. Bend the other leg at the knee and push down, trying to touch the foot to the ground. You can tie up your calf with a 5-30 kg sandbag, or use other heavy objects to apply pressure. After the sole of the foot touches the ground, the leg should be brought together (inward) along the inner side of the raised leg. Please note that the closer you bring the legs together, the more difficult it is to do so. It is easier to do it outwards to form an outward "Eight". The correct posture is to keep your legs together and apply force in opposite directions, up and down, so as to stretch the meridians behind the knees, inner thighs and groin.

4. Raise your hands, stretch them as far back as possible, and place your arms flat on the stretching bench;

5. Lie down and stretch for 10 to 40 minutes, then switch to the other leg and stretch for 10 to 40 minutes using the same method.

6. To enhance the therapeutic effect, if the raised hands and arms cannot touch the stool, you can lift a heavy object to apply pressure.

7. If you don’t have leg wraps and sandbags, you can have someone hold down your legs and arms, but you must proceed step by step and don’t stretch hard right away.

8. The effect of stretching can be seen from facial expressions. The more painful the expression, the better the effect. Of course, the pain must be within the patient's tolerable limit.

If there is no stretching bench temporarily, you can use a simple method to replace the stretching bench:

1. Place two flat chairs without armrests parallel to each other next to an angled wall or door frame;

2. Sit on the edge of the chair and move your buttocks as close to the edge as possible;

3. Lie on your back on a chair with your right leg straight and leaning against a wall or door frame; bend your left knee and place your foot on the ground with the sole of your foot touching the ground as much as possible; raise your hands and place them flat on the chair. Do this for 10 to 40 minutes. Since you can't use leg wraps, someone must help hold down the raised leg to be effective;

4. Move the chair to the other side of the door frame, and then follow the above method, switching between left and right feet, and stretch for another 10 to 40 minutes.

(The disadvantages of this method are: lying on a chair is not as flat, comfortable, and safe as lying on a stretching bench; the raised leg cannot be tied, and the height and specifications of the chairs are also different, so the stretching quality is not high. Some people have been stretching at home for a long time without any effect, and then they switched to a stretching bench and the effect was significantly improved.)