すごく身体が硬い方にオススメ｜全身を柔らかくするストレッチ方法【14分間】

📕 [Released June 19th] My first book, "Healthy and Flexible Muscle Training for Lifelong Fitness," is now available for pre-order! This book condenses self-care methods for building a body that can move for a lifetime. 👇Pre-order and find more details on Amazon here! https://www.amazon.co.jp/dp/4043300719/ We introduce stretches recommended for those struggling with body stiffness. We focus on "loosening and gently stretching," so even those who are hesitant about exercise or stretching can participate with confidence. The book is structured so that you can follow along with explanations from a qualified professional, so let's take your first step into stretching! 【This stretch is recommended for:】 Those who are struggling with body stiffness despite stretching Those who have a negative attitude towards stretching Those who want to loosen their bodies with light-intensity stretching 【Recommended timing】 When your body is warm, such as after a bath When you can relax alone 【Recommended frequency】 3-4 times a week Once you get used to it, daily is OK 【Recommended videos】 ○ How to warm up your body | Thorough stretching to feel warm and cozy [13 minutes]    • 身体を温める方法｜しっかりストレッチでポカポカ【13分間】   ○ How to make your back more flexible | Slowly stretch and loosen up [8 minutes]    • 背中を柔らかくする方法｜じっくり伸ばしてほぐす【8分間】   ○ Flexibility stretch | Stretch your whole body at the end of the day [16 minutes]    • 柔軟ストレッチ｜1日終わりに全身を伸ばす【16分間】   ○ Full body stretch | Stretch your body very carefully [25 minutes]    • 全身ストレッチ｜すご〜く丁寧に身体を伸ばそう【25分間】   【Menu】 0:00 Introduction 0:29 Neck Loosening (Left & Right) (Sternocleidomastoid Muscle, Suboccipital Muscles, etc.) ●Point: Gently tilt your head within a range that does not cause pain or discomfort. 1:08 Neck Stretch (Left & Right) (Sternocleidomastoid Muscle, Suboccipital Muscles, etc.) ●Point: Relax and stretch, gradually increasing the range of motion. 2:32 Neck Loosening (Front & Back) (Sternocleidomastoid Muscle, Suboccipital Muscles, etc.) ●Point: Move slowly within a range that does not cause tightness in the back of the neck. 3:09 Neck Stretch (Front & Back) (Sternocleidomastoid Muscle, Suboccipital Muscles, etc.) ●Point: Use the weight of your head to make small up-and-down movements. 4:39 Lower Back and Core Loosening ① (Oblique Abdominal Muscles, Latissimus Dorsi Muscles) ●Point: Twist your body in small movements in time with your hand movements. 5:18 Lower Back and Core Stretch ① (Obliques and Latissimus Dorsi) ●Point: While feeling the stretch from your lower back to your upper back, take deep breaths repeatedly. 6:02 Lower Back and Core Loosening ② (Obliques and Latissimus Dorsi) ●Point: It's okay if your hips and knees lift off the ground. Twist your body in a comfortable position. 6:41 Lower Back and Core Stretch ② (Obliques and Latissimus Dorsi) ●Point: Gradually extend your arms further away and twist your body from the waist. 7:31 Chest Loosening (Pectoralis Major) ●Point: Keep your lower body as still as possible and round and arch your upper body. 8:11 Chest Stretch (Pectoralis Major) ●Point: Place your hands slightly behind you, relax your shoulders, and focus on deep breaths. 9:03 Hip Joint Loosening (Adductor Muscles, External Rotators, etc.) ●Point: If you feel discomfort in your hip joint, adjust the angle by loosening the angle of your knees. 9:40 Hip Joint Stretch (Adductor Muscles, External Rotators, etc.) ●Point: Open your knees outward as far as is comfortable and puff out your chest. 10:29 Split-Leg Loosening (Adductor Muscles, Hamstrings, etc.) ●Point: With your legs spread to the sides, move your hip joints back and forth as if rolling them. 11:08 Split-Leg Stretch (Adductor Muscles, Hamstrings, etc.) ●Point: Place your hands in front of your body and lean your upper body forward as far as you can. 11:56 Buttock Loosening ① (Gluteus Maximus, Gluteus Medius, etc.) ●Point: With your legs crossed, loosen your buttocks while leaning your upper body forward. 12:35 Buttock Stretch ① (Gluteus Maximus, Gluteus Medius, etc.) ●Point: Bring your thighs and stomach closer together and breathe deeply. Using your hands for support is OK. 13:20 Buttock Loosening ② (Gluteus Maximus, Gluteus Medius, etc.) ●Point: If comfortable, straighten your chest and adjust the angle of your upper body. 13:59 Buttock Stretch ② (Gluteus Maximus, Gluteus Medius, etc.) ●Point: Bringing your chest and knees closer together makes it easier to stretch the buttock muscles. *Results of stretching may vary from person to person. *If you have an illness or injury, please perform the exercises according to your own condition. *Stop immediately if you experience pain. [Related Videos] ○ Full Body Stretching (No Inter-Exercise Explanations) | Intensive Body Loosening [30 Minutes]    • 【種目間解説なし】全身ストレッチ｜集中身体ほぐし【30分間】   ○ Full Body Stretching | For Those Who Seriously Want to Take Care of Their Body [40 Minutes]    • 全身ストレッチ｜本気で身体を労わりたいあなたに【40分間】   ○ 20-Minute Full Body Stretching (Explained by a Body P...