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20 min Full Body Stretch for Flexibility, Reducing Bloating, Pain Relief & Recovery ◆ Emi ◆

Hello everyone, my name is Emi. Today we are going to do a 20-minute full-body Lajin. The first question is, why do we spend time doing Lajin? There are many benefits, including increasing the flexibility of your body and the movements you can do, reducing the chance of injury, lengthening the muscles so they don’t become too big or strong, helping your posture, allowing sore muscles to return to normal faster, and helping blood circulation. Ready to relax and reduce your stress? Let’s begin! 20 minutes of full-body stretching, 40 exercises for 20 seconds each, and a 10-second rest. We start from the neck. You can stand or sit down, depending on what is more comfortable for you. Put your right hand on your head and gently pull you to the right. You should feel the left side of your neck being stretched. 3, 2, 1. Rest. The next step is the same. This time, use your left hand to pull your head to the left. Use this time to slow down your mind and concentrate on breathing. 3, 2, 1. Rest. The third stretch is called stretching your hands toward the sky to open your heart, relax your upper body and help your spine, back, chest, arms, abdominal muscles and other internal organs. Stretch your hands upwards, inhale at the same time, and look up at your hands toward the sky. Slowly come down, exhale at the same time, let all the pressure in the body and heart go out 3, 2, 1, rest. The fourth movement is called front bend. It needs to stretch the spine, back, thighs, waist and feet. Stand very wide, and bend the upper body to let the hands You should feel a stretch on the back of your legs when you lean on the floor. Slowly bend to one side back to the middle, and then to the other side. We pull the legs and waist at different angles and take your time. Don't rush. 3, 2, 1, Rest The fifth action is to pull your chest up, put your hands behind your head, gently push your shoulders back, and move your elbows back. You will feel your chest open and breathe slowly. Each breath will take away your worries and stress. 3, 2 , 1. Rest. The sixth movement is called pulling the shoulder to the side. Stretch the left hand to the right, grab it with the right hand and gently pull the left hand toward the chest. Relax the shoulder. 3. 2. 1. Rest. The next movement is to change sides. Do you feel your right shoulder being pulled? Inhale, exhale, focus on this moment 3, 2, 1, rest. The eighth movement will stretch the triceps. Extend your left hand upwards and bend down. Then gently push your left elbow down with your right hand. You should feel it. The left triceps and shoulder are stretched 3, 2, 1, rest. The next movement is to stretch the right triceps 3, 2, 1. Rest. The tenth movement is called shoulder stretching and reaching. This will continue to stretch the triceps. Muscles and shoulders will also make our heart open wider. Both arms are bent, so that the hand touches the right hand behind the back. Go down from the top, and the left hand goes up from the bottom. Try to let the hand touch the other hand. If your hand does not It doesn't matter if you encounter the method. Try to keep your right hand as close to your left hand as 3, 2, 1. Take a rest and do the same thing for the next move, but you have to switch sides and work harder! It doesn't matter if your hand can't touch the other hand. The elasticity of your body needs to be practiced. You will get better and better. Every time you breathe, bring your hands closer and closer to 3, 2, 1. Rest with one hand on the wall. Pull the left hand against the wall and maintain the arm. Go straight and then slowly, let the body pass together. You will feel that the shoulders, arms, legs and upper back are stretched. 3, 2, 1. Rest. This time we switch to the right hand and do the same movement. Enjoy Lajin. Enjoy breathing. The movements will help you release stress, increase the body's elasticity and reduce the possibility of shoulder injuries. 3, 2, 1. Rest. The fourteenth movement also uses the wall. Bend your hands on the wall and walk your feet back. Bend your waist at 90 degrees and inhale first, then bend a little more each time you exhale. 3, 2, 1, rest. The fifteenth movement is called standing thigh stretching. This movement should lengthen the thigh muscles and prevent them from becoming too big. Stand roughly on your left leg. If your balance is not good, you can lean against the wall (or chair) with your hands. Don't fall! Grab your right foot with your right hand and pull your chest toward your butt. You should feel the right thigh stretch 3, 2, 1. After a break, switch to the other leg and feel the left front thigh being stretched. 3, 2, 1, rest. The seventeenth day is to stand and pull the calf forward. Move the left foot forward and take a step back with the right leg. The front leg should be bent and the back leg should be straight. The weight of the body should be on the front heel. The back calf should be Feel the stretch 3, 2, 1, rest for the next movement, and return the leg! Because this kind of stretching will help lengthen the calf muscles, I like to walk, run or exercise every day. It will harden the calf muscles, which will lengthen the muscles and make them thinner. 3, 2, 1. Rest 19 For this movement, you need to lie down on the ground, stretch your wrists, put your palms on the ground, turn your fingers to the front side of your palm, and let your fingers point to your knees. Slowly let some of your body weight rest on your hands. Take turns to change sides because many exercises require the use of your wrists. It is very important to pull the wrist 3, 2, 1, and rest. The twentieth movement is called cat and cow. It is to warm up the spine, back and neck. Continue to lie on the ground, take a deep breath, bend your back, head and buttocks while exhaling. Bend upwards, as if your navel is being pulled to your spine. This action will also massage the internal organs, allowing the body to release some pressure. 3, 2, 1. The rest is already halfway done! The twenty-first movement is called sitting and bending forward. Sit on the floor and stretch your right leg forward. With your left foot bent, lean on your right thigh and bend your upper body forward. Keep your back as parallel as possible. It doesn't matter if you can't touch your right foot. While breathing, pull 3, 2, 1, rest. The next action is the same, but switch sides. You should feel that the left calf and the back of the thigh are being stretched. Don’t think this is a competition. Simply accept your body now. Let your body progress a little bit every day. Give your body a little time, you will surprise yourself. 3, 2, 1, rest. The twenty-third action is to pull the spine and back. This is to sit with the upper body and turn the right leg. Stretch forward, cross your left leg over your right leg, lean your left hand back against the floor, and turn your upper body to the left. The right elbow should be placed in front of the left knee. 3, 2, 1. Rest. Next, we turn to the right and inhale every time. Let the spine lengthen, turn a little more 3, 2, 1 each time you exhale, and rest. The twenty-fifth movement is called the butterfly bend. We need to open our waist and bend our knees, put our feet together, and hold the spine of our feet with our hands. Stretch it out, lean your upper body forward, and keep your back parallel! You can lean on the floor in front of you to bend your upper body forward more 3, 2, 1, rest. The twenty-sixth movement is called half-split. Bend the right leg backward, bend the left knee, and put the foot on the floor in front. With your waist down, you can put your hands on your left thigh, or if it's on the floor, you can also lean your elbows on the floor 3, 2, 1. When resting, switch your elbows. If you can't lean on the floor, that's okay. Don't force yourself to let it go. Your body determines how much it can stretch today. 3, 2, 1, rest. The twenty-eighth movement requires you to lie down first. This is called bringing your knees to your chest, which will bring your hips, waist, and hamstrings to the left side of your knee. Grasp the legs with your hands and pull them in towards your chest. Place your back against the floor. This will help relieve the spine and lower back. 3, 2, 1. Rest. The 29th action is the same, but switch legs and grab the right knee. Pull it in towards the chest and continue to breathe slowly 3, 2, 1, rest. The 30th movement is to put the feet on the knees and pull towards the chest. Continue to pull the buttocks and hamstrings. Both knees must be bent. Cross the right side over the left and let the right side Lean your ankle against your left knee and gently pull your left thigh toward your chest. You will feel your buttocks being stretched. 3, 2, 1. Rest in the same movement, but cross your left leg over your right leg to enjoy stretching. We Only a quarter of the time is left! 3, 2, 1, rest. The thirty-second movement is called lying down. It will make your spine, hips and lower back stretch. Straighten your right leg forward and bend your left leg 90 degrees. Cross your right leg to the right with your right hand. Press your left knee on the ground and turn your upper body to the left. Turn your head to the left and look at your left hand. Straighten your shoulder and keep it on the carpet. Next, turn to the right and take a deep breath. Breathe in and out slowly. Relax your back and continue stretching 3. 2, 1, rest. The thirty-fourth movement is to turn your shoulders and kneel on the ground. Straighten your left hand to the right, also pressing the upper body down on the floor. Your right hand helps maintain balance. 3, 2, 1, the same movement as rest, change This will stretch the right shoulder 3, 2, 1, rest, and there are five remaining movements. The next step is to stretch the left thigh, stretch the right leg forward, bend the left leg, and place the heel of the left leg under the buttocks. Start with the upper body. You can lean on your elbows. If you have the means, you can lie down directly. If you can't, it doesn't matter. Take your time. 3, 2, 1. Rest for the next one. Change sides. Sit on your right heels and slowly lie down with your upper body. Then hold Don’t force yourself to lie down right away. Listen to the sound of your body. Lajin should make your body feel great, not painful. 3, 2, 1. Rest. The 38th movement is called holding your knees. You can slowly move forward. Rock back and forth and left and right, massage your back 3, 2, 1. Practice the thirty-ninth movement called abdominal muscle stretching. You need to lie on the ground in three directions, with your palms on the ground and take a deep breath next to your chest. Then push the upper body up with your hands. Lift the upper body as high as possible but the pelvis cannot leave the floor. You will feel that the abdominal muscles are stretched. You can look back from both sides. This will stretch the abdominal muscles on both sides. 3, 2, 1. Rest for the last movement. I My favorite Child's Pose can stretch and relax the whole body, and can also reduce stress and fatigue. Kneel on the ground, with your knees very wide but your toes touching, buttocks leaning on your heels. Exhale, then lean forward, letting your forehead touch the floor with your hands. Stretch forward, palms down, and gently push your body back so that your butt rests on your heels and back. Relax and let all the pressure slowly disappear. Today's 20-minute stretch is completed. You are using this time to help yourself. Having your own body and mind is great! I hope you feel relaxed. Do you want to continue pulling? This is one more action. You can come back and do this 20-minute stretch at any time. You can stretch it before exercise, after exercise, before going to bed or when you first wake up to give your day a calm start. I hope you enjoy it. After this Lajin session, I wish you a wonderful day or evening! see you later!

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