16 \”Doorframe\” stretching movements, full-body stretching at home, simple and practical

Today, I would like to recommend 16 \”door frame\” stretching movements for you to do full-body stretching at home. It is simple and practical, and is a collection!

Action 1-Stretching the side waist

• Stand in mountain pose, bend sideways
• Hold the door frame with both hands, push the opposite hip away
• Stretch the side waist, Arms
• Hold for 5-8 breaths, then switch to the other side

Action 2-Stretch the chest muscles

• Standing in mountain pose
• Right hand Hold the doorframe horizontally backwards
• Lean forward and open your chest
• Hold for 5-8 breaths and switch to the other side

Action 3-Stretching the posterior deltoid muscles

• Stand in Mountain Pose
• Stretch your arms from the front of your body
• Hold the door frame with your hands and extend your body to the opposite side
• Stretch the rear deltoid muscles
• Hold for 5-8 breaths, then switch to the other side

Action 4- Stretch the anterior deltoid and chest muscles

• Raise your arms sideways, bend your elbows
• Lean your elbows against the wall, and open your chest forward
• Stretch the anterior deltoid muscles and Chest muscles
• Hold for 5-8 breaths

Action 5-Stretch the rotator cuff muscles

• Stand, raise your hands to the sides
• Bend your elbows, sink your shoulders, push the doorframe with both hands
• Put your torso forward and keep 5-8 breaths

Action 6/7-Stretching the chest muscles

• Stand and raise your right arm above your head
• Hold the door frame with your armpits as close to the door frame as possible
• Keep for 5-8 breaths, Place it under the door frame
• Twist the chest to the opposite side and hold for 5-8 breaths
• Repeat the above actions to the other side

Action 8-Stretching the triceps

• Stand in Mountain Pose, raise your left arm above your head
• Exhale, bend your elbow, and place your left hand on the back of your back
• Close your armpit Lean against the wall and stretch the triceps
• Keep for 5-8 breaths, then switch to the other side

Action 9 -Stretch the entire side of the body

• Stand in Mountain Pose, raise your hands above your head
• Exhale, bend your body to the right
• At the same time, keep your left hip as close to the door frame as possible
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• Stretch the entire left side of the body
• Hold for 5-8 breaths, then switch to the other side

10-Stretch the spine

• Stand in mountain pose with your hands raised above your head
• Grasp the upper side of the door frame with both hands and stretch the entire spine
• Keep for 5-8 breaths

Action 11- Spinal twist

• Stand in Mountain Pose, take a small step forward with your left foot
• Exhale, twist your torso to the left
• Push the doorframe with both hands and hold for 5 -8 breaths
• Change to the other side

Action 12/13-Stretch the front thigh

• Stand in mountain pose and place the back of your right foot against the door frame
• Hook your hips back and keep your heels as close to your buttocks as possible
• Push the door frame with both hands and hold for 5-8 breaths
• Change to the other side

• Jiaren who are more flexible
• You can bend your left knee and keep your left calf vertical to the ground
• Open your hips as much as possible and sink them

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• Hold for 5-8 breaths and switch to the other side

Action 14 – Stretching the back of the thigh

• Lie on your back and lean your left leg against the door frame
• Stretch your right leg and stretch the back of your thigh
• Hold for 5-8 breaths and switch to the other side

Action 15-Stretching the back of the calf

• Place the ball of your right footDoorframe
• Left your left foot back and press your heel against the doorframe
• Inhale, extend your spine, exhale and bend forward and downward
• Hip neutral, hold hands Door frame
• Keep for 5-8 breaths and switch to the other side

Action 16 – Stretching the buttocks and legs

• Stand in the middle of the doorframe
• Bend your knees and place your left foot on your right thigh
• Open your left leg outwards and lean your buttocks back against the door frame
• Hold the door frame with both hands and hold for 5-8 seconds Breathe
• Change to the other side