基本伸展操
柔软度是维持健康的关键。在5~10分钟的热身之后伸展所有主要肌肉,每周至少2~3次,伸展到些微用力的程度。如果你有背部、关节、或是其它健康上的问题,请先与你的医师联系。

俯卧、前臂支撑
仰卧、腰椎旋转
膝靠胸运动
猫与骆驼型伸展操
颈椎侧弯运动
肩膀绕圈运动
手腕弯曲
手腕伸展
三头肌伸展
单手胸大肌伸展
梨状肌伸展
鼠蹊部(内缩肌)伸展
站立四头肌伸展
小腿肌伸展
阿基里斯腱伸展



MEDICAL REVIEW: Reviewed by Charlotte Grayson, MD, April 2007.

SOURCE DOCUMENTATION: Virginia Mason Medical Clinic. Reporting by Diedtra Henderson.

LEGAL DISCLAIMER: This tool is for general information purposes only and does not address individual circumstances. It may not be right for you and should not be relied upon in making decisions about your health. Always consult your doctor for medical advice.

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