2
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5
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6
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Stretch the adductor muscle of thigh and lie on your back, lift your legs up and perpendicular to your body, slowly open your legs, keep 3-5 breaths, then slowly close together, bend your knees close to your abdomen, keep 3-5 breaths, repeat group 1-2
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Today we recommend a group of yoga exercises, mainly to prevent and solve the imbalance of the pelvis and legs, such as: pelvic tilt, thigh rotation, knee hyperextension, X or O-shaped legs, plantar fasciitis, patellofemoral joint syndrome (knee bounce) and so on, hope to practice this series of you, is to prevent rather than treat! 1
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8
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Strengthen the hip abductor muscle group, lie on the side, slightly bend the knees, set the stretch band on the legs, exhale, open the legs and fight with the elastic band, dynamic exercise group 1-2
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14
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Strengthen hip muscles, relieve shoulder and neck discomfort, prone, arms extended forward, lift one leg up, keep 3-5 breathing, direction, change the other leg, dynamic exercise group 1-2
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12
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10
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7
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Activate the middle gluteal muscles to stand in mountain style, one foot standing on the Yoga brick, the other leg doing up and down dynamic exercise group 1-2
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13
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Strengthen the core (rectus abdominis, transversus abdominis) kneel on the mat, exhale into the inclined plate, keep 5-8 breaths, pay attention to use the core force to maintain the balance of the body
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Activate the gluteus maximus, cover the legs with the stretching belt, open the feet with shoulder width or slightly larger than the hip, and do dynamic squatting exercise for 1-2 groups
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3
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Activate the calf muscles (gastrocnemius, posterior tibia and soleus) to stand in mountain style, put the elastic band on both thighs, lift the left foot and fall down, lift the right foot and fall down, and alternate the two feet for 1-2 groups
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Stretch adductor and pronator, bend your knees on your back, place your right foot on your left thigh, lift your left leg to get up close to your abdomen, keep 3-5 breaths, and change sides
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Strengthen the long sitting position of the medial thigh muscle, place a blanket under the knee, keep the left leg stable and extend the spine, and lift the right heel a few inches
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Strengthen the hamstring and hip muscles, stretch the hip, lie on your back, bend your knees, put elastic bands on your legs, lift your hips up, and pay attention to the confrontation between your legs and hips and elastic bands in the posture
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Stretch the quadriceps femoris and lie on your back, put the Yoga brick on the sacrum, straighten your legs, hook your toes back, lift your right leg close to your abdomen, extend and press your left leg hard, keep 3-5 breaths, change to the other side, and repeat for 1-2 groups
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9
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Strengthen the core and stability, from the inclined plate to the side plate directly, tighten the core to maintain the balance and stability of the body, keep 5-8 breaths, change the other side
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Relax your pelvis and legs, lie on your side, hold a pillow between your legs, put a brick, blanket or pillow under your head as support, close your eyes, relax thoroughly for 3-5 minutes, and change to the other side
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Keep breathing for 3-5 times, change the other side, and repeat for 1-2 groups
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Stand in mountain style, keep your feet together, do the exercise of falling on tiptoe, group 1-2, 4, stretch the back of your legs (hamstring, soleus, gastrocnemius and Achilles tendon) with double thigh stretch belt, do the dog down style, pay attention to your legs, try your best to stretch the back of your thigh
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11
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