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Repeated warm-up exercises at the end of the exercise can help relieve muscle
soreness.
We recommend that you follow the illustration below to do the
appropriate warm-up and mitigation exercises:
Head Exercise
The head is stretched first to the right shoulder, the left neck straightens,
and rotates clockwise back; Stretch the head to the left shoulder and turn
it counterclockwise. Repeat.
Shoulder Exercise
Bring the left shoulder to the back and repeat 5 times; then lift the
Right shoulder back, repeat 5 times, alternate.
Stretching
Stretch your hands straight over your head, then grab the right hand wrist
with your left hand and stretch it until you feel right Hands
straighten completely straight for 5 seconds, right hand.
Quadriceps Stretching exercises
Support the wall with your right hand and keep your body in balance.
Raise your left foot with your left foot so that your left heel is as close
to your hips as possible. Stay for 15 seconds, change to the other foot.
Inner Thigh Stretch
Sit on the floor, keep your both feet together, hold your feet in both
hands and pull your feet as close to your body as possible.
Slowly press down on your heel and keep this position for 15 seconds.
Hamstring Stretch
Sit down, stretch your right leg, bend your left leg, and push your left
ankle with your left foot as close to your body as you can. And the sole
of the foot is close to the inner side of the right thigh, and then the
body is pressed down, and the left and right forward stretches touch
the tip of the toe, The greater the degree, the better. Hold this position
for 15 seconds and change your left leg.
Calf Stretch
With both hands on the wall, the body is 45 degrees to the ground,
and the left and right feet alternately straighten back to do walking
exercises.
