How to stretch

Have you ever hurt your leg or back without any reason? Most of you have hurt your body without any reason at least one time. Why it happens without any reason? Because your body is not enough to be ready for movement. Good body is needed flexibility, strength, and endurance. Flexibility means to stretch well and strength means to have enough power to do something and endurance means to last for long time with enough power. So, I will introduce you two ways to strech, self stretching and stretching with partner for quadriceps femoris and hamstring in your leg. First, self stretching for quadriceps femoris, many people know like this (demonstration). In this way, other parts of your body have to make tension to keep balance during streching. So, sometimes, it is not enough to stretch. However, if you do streching like this ( demonstration), you don't need to make tension to keep balance during the strethcing. Put soft something under your knee and grab your hand fixed something such as the wall or chair. Stretch your leg to pull your ankle and hold it for 20 to 30 secs with exhale and then try it at least 3 times per 1 session and then try to stretch both side the same. After stretching, sqaute 3 times to adapt your new range. Second, self-stretching for hamstring, many people also know like this (demonstration), but this way makes your back a lot of tension, so sometimes people with low back pain hurt their back more. However, this way (demonstration), you sit on the chair with one buttock extending your leg the same side and bend opposite leg 90 degree and support your body, doesn't make any tension on your back, so this way is more safe and comfortable. Remember! don't bend your back toward your knee but bend your hip holding straight upright back posture. If you feel more stiff on the outside of your leg, you can bend your hip and trunk more inside holding upright back posture. If you feel more stiff in the inside of leg, you can do it opposite. For stretching with partner, to stretch quadriceps, you have to lay on your abdomen and opposite leg bend 90 degree and support your body. Partner holds your ankle with one hand and hip with another hand and then bends your leg toward your hip slowly the same way during exhale. For hamstring, you have to lay on back and raise your leg on your partner's shoulder. The partner holds your thigh just under your knee with one hand and holds your opposite hip with another hand. And then partner slowly raises up your leg. If you can't move up, partner holds this position 30 sec the same way during exhale. After stretching, squat slightly 3 times.
If you want your health body, don't forget flexibility, strength, and endurance. I will introduce others next time.