1. The left foot of the lunge pressing leg takes a big step forward. The whole foot touches the ground, the thigh is parallel to the ground, the right leg is straight, the front foot touches the ground, the upper half of the body is upright, and the hands are crossed behind the head to lift the head and lift the chest.
2. Open and close jump: put your hands vertically on both sides of your body; Keep your feet apart, shoulder width apart, and slightly tuck in your abdomen and hips. Jump your feet outward, the distance should be wider than your shoulders; At the same time of jumping, raise your hands, form a horizontal line with your shoulders, and bend your elbows slightly. When landing, the knee must be slightly bent, but it must not exceed the toe tip, otherwise it will cause pressure and hurt the knee joint.
3. Knee joint movement: after the two feet are close together, the two knee joints are slightly bent, and the fingers are naturally placed on the knees on both sides. Do squatting and standing movements for 10 times, from left to right, from right to left, or from inside to outside, from outside to inside.
4. Ankle movement: cross your hands and place them in front of your chest naturally. When your left foot tips on the ground and your ankle relaxes naturally, circle clockwise and anticlockwise for about 8 times. Move according to this time, and then change your other foot. It is suggested that the range of the patient’s activities should be as large as possible.
5. Jump in place, step your left foot to the left, the same width as your shoulder, flex your knees slightly, open your hands naturally on both sides of your body, and then jump up with strength. Open your arms and legs, and stretch them as straight as possible in a large S-shape. Repeat for 5 times.
6. Head movement: first lower the head, then tilt back, then move to the left and right sides, preferably to the left and right, and do four eight beats, which is conducive to the extension of the head.
7. During chest expansion, the left foot should be the same width as the left shoulder, the two hands should be lifted parallel to the ground, the arms should be kept in a bent state, and the two fingers should be in a relative state. In 1-2 beats, the two arms bend flat in front of the chest and then vibrate, while the palms are downward. In 3-4 beats, the two arms are straight and open, and the palms are upward. In 5-6 beats, the two arms are lifted up through the body side and then vibrated, and the palms are forward. In 6-8 beats, the two arms hang down and then vibrate, and the palms are backward.
8. Stretch the sitting posture inside the thighs, keep the soles of both feet close to each other, hold the knees outward and close to the ground as far as possible, hold both ankles with both hands, keep this posture, count 10, relax, and repeat for 3 times.
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