Prompt: "Give comprehensive instructions for each stretching exercise in the image"
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伸展運動指引
頸部伸展
側頸傾斜
- 坐或站直。
- 緩慢將頭部向一側傾斜，耳朵靠近肩膀。
- 保持 10-15 秒，然後換邊。
頸部旋轉
- 保持視線向前。
- 緩慢將頭部轉向一側，直到感覺到伸展。
- 保持 10-15 秒，然後換邊。
頸部前屈伸展
- 下巴向胸口靠近。
- 保持 10-15 秒。
對角線頸部伸展
- 將頭部對角線向一側傾斜。
- 保持 10-15 秒，然後換邊。
肩膀/手臂伸展
肩部交叉拉伸
- 將一隻手臂橫跨身體，另一隻手輕輕拉住手臂。
- 保持 15-20 秒，然後換手。
三頭肌伸展
- 舉起一隻手臂，彎曲手肘，使手掌觸碰上背部。
- 用另一隻手輕推手肘，加深伸展。
- 保持 15-20 秒，然後換手。
胸部開展伸展
- 在身後握住雙手，並輕輕向外拉伸。
- 保持 15-20 秒。
胸部伸展
牆面胸部伸展
- 手掌貼在牆上，手肘彎曲 90 度。
- 緩慢轉動身體遠離牆面。
- 保持 15-20 秒，然後換邊。
胸部擴展
- 雙手向外伸展，並將胸部向前推。
- 保持 15-20 秒。
背部伸展
肩胛骨伸展
- 雙手向前伸展，背部微微拱起。
- 保持 15-20 秒。
坐姿前彎
- 盤腿坐下，向前彎曲，雙手伸直。
- 保持 15-20 秒。
嬰兒式（Child’s Pose）
- 跪在地板上，將臀部坐向腳跟，同時手臂向前伸展。
- 保持 20 秒。
坐姿脊椎扭轉
- 盤腿坐下，將一隻手放在對側膝蓋上，扭轉身體。
- 保持 15-20 秒，然後換邊。
髖部伸展
側弓步伸展
- 站立，雙腿打開，彎曲一側膝蓋，將重心轉移到一側。
- 保持 15-20 秒，然後換邊。
髖屈肌伸展
- 單膝跪地，另一腳向前放置。
- 將髖部向前推，保持 15-20 秒，然後換邊。
蝴蝶式伸展
- 坐下，雙腳腳底相對，雙膝向下壓。
- 保持 15-20 秒。
坐姿四字腿伸展
- 坐下，將一條腿交叉放在另一條腿的大腿上，微微前傾。
- 保持 15-20 秒，然後換邊。
仰臥髖部伸展
- 仰躺，將一隻腳踝放在另一條腿的膝蓋上，然後將膝蓋拉向胸口。
- 保持 15-20 秒，然後換邊。
軀幹伸展
側身伸展
- 站立，一隻手臂舉過頭頂，向側邊彎曲。
- 保持 15-20 秒，然後換邊。
仰臥扭轉伸展
- 仰躺，彎曲一條膝蓋，並將其扭轉到身體另一側。
- 保持 15-20 秒，然後換邊。
坐姿側彎伸展
- 坐下，雙腿伸直，一隻手舉起，向側彎曲。
- 保持 15-20 秒，然後換邊。
腹部伸展
眼鏡蛇式伸展（Cobra Stretch）
- 趴在地上，雙手撐地，將上半身抬起。
- 保持 15-20 秒。
站姿側彎伸展
- 站立，雙手舉過頭頂，然後向一側彎曲。
- 保持 15-20 秒，然後換邊。
跪姿腹部伸展
- 跪下，向後傾，雙手向後伸展。
- 保持 15-20 秒。
股四頭肌伸展
站姿股四頭肌伸展
- 單腳站立，另一隻腳踝拉向臀部。
- 保持 15-20 秒，然後換邊。
側躺股四頭肌伸展
- 側躺，抓住上方的腳踝，將腳拉向臀部。
- 保持 15-20 秒，然後換邊。
腿後肌群伸展
站姿腿後肌群伸展
- 站立，單腳向前伸直，身體向前彎曲。
- 保持 15-20 秒，然後換腿。
坐姿前彎
- 坐下，雙腿伸直，身體向前彎，試著碰觸腳趾。
- 保持 15-20 秒。
仰臥腿後肌群伸展
- 仰躺，使用彈力帶或雙手將單腿拉向天空。
- 保持 15-20 秒，然後換腿。
小腿伸展
小腿牆面伸展
- 站立，雙手按在牆上，單腳向後伸展，腳跟壓地。
- 保持 15-20 秒，然後換邊。
坐姿脛前肌伸展
- 坐在腳後跟上，稍微向後傾。
- 保持 15-20 秒。
全身伸展
站立全身伸展
- 雙手舉過頭頂，整個身體向上伸展。
- 保持 15-20 秒。
仰臥全身伸展
- 仰躺，雙手雙腳盡量向外伸展。
- 保持 15-20 秒。
懸掛伸展
- 站立並舉起雙臂，或懸掛在單槓上。
- 保持 15-20 秒。
這些伸展運動有助於提升柔軟度、減少肌肉僵硬並增強活動能力。如需更多指導，請告訴我！😊
Here are comprehensive instructions for each stretching exercise shown in the image:
NECK STRETCHES
Neck Tilt (Side to Side)
- Sit or stand tall.
- Slowly tilt your head toward one shoulder, bringing your ear close to it.
- Hold for 10-15 seconds, then switch sides.
Neck Rotation
- Look straight ahead.
- Slowly turn your head to one side until you feel a stretch.
- Hold for 10-15 seconds, then repeat on the other side.
Neck Forward Stretch
- Drop your chin towards your chest.
- Hold for 10-15 seconds.
Neck Diagonal Stretch
- Tilt your head diagonally towards one shoulder.
- Hold for 10-15 seconds, then switch sides.
SHOULDERS/ARMS STRETCHES
Cross-body Shoulder Stretch
- Bring one arm across your body and hold it with the opposite arm.
- Hold for 15-20 seconds, then switch arms.
Triceps Stretch
- Raise one arm overhead and bend it so your hand touches the upper back.
- Use the other hand to push the elbow slightly for a deeper stretch.
- Hold for 15-20 seconds, then switch arms.
Chest Opener
- Clasp hands behind your back and gently pull them away from your body.
- Hold for 15-20 seconds.
CHEST STRETCHES
Wall Chest Stretch
- Place your hand on a wall with your elbow bent at 90 degrees.
- Slowly turn your body away from the wall.
- Hold for 15-20 seconds, then switch sides.
Chest Expansion
- Extend arms outward and push your chest forward.
- Hold for 15-20 seconds.
BACK STRETCHES
Shoulder Blade Stretch
- Extend your arms forward and round your upper back.
- Hold for 15-20 seconds.
Seated Forward Fold
- Sit with your legs crossed and lean forward, extending your arms.
- Hold for 15-20 seconds.
Child’s Pose
- Kneel and sit back on your heels while stretching your arms forward.
- Hold for 20 seconds.
Seated Spinal Twist
- Sit cross-legged, place one hand on the opposite knee, and twist.
- Hold for 15-20 seconds, then switch sides.
HIPS STRETCHES
Side Lunge Stretch
- Stand wide, bend one knee, and shift your weight to one side.
- Hold for 15-20 seconds, then switch sides.
Hip Flexor Stretch
- Kneel on one knee with the other foot forward.
- Push your hips forward and hold for 15-20 seconds, then switch sides.
Butterfly Stretch
- Sit with your feet together and press your knees down gently.
- Hold for 15-20 seconds.
Seated Figure-Four Stretch
- Sit with one leg crossed over the other thigh and lean forward slightly.
- Hold for 15-20 seconds, then switch sides.
Lying Hip Stretch
- Lie on your back, cross one ankle over the opposite knee, and pull your knee toward your chest.
- Hold for 15-20 seconds, then switch sides.
TORSO STRETCHES
Side Stretch
- Stand and reach one arm overhead while bending to the opposite side.
- Hold for 15-20 seconds, then switch sides.
Lying Torso Twist
- Lie on your back, bend one knee, and twist it over your body.
- Hold for 15-20 seconds, then switch sides.
Seated Side Stretch
- Sit with legs extended and reach one arm overhead, bending to the side.
- Hold for 15-20 seconds, then switch sides.
ABS STRETCHES
Cobra Stretch
- Lie on your stomach and push up with your hands to extend your back.
- Hold for 15-20 seconds.
Standing Side Stretch
- Stand tall, clasp hands overhead, and lean to one side.
- Hold for 15-20 seconds, then switch sides.
Kneeling Ab Stretch
- Kneel and lean back while extending your arms backward.
- Hold for 15-20 seconds.
QUADRICEPS STRETCHES
Standing Quad Stretch
- Stand on one leg, grab your opposite ankle, and pull it toward your glute.
- Hold for 15-20 seconds, then switch sides.
Lying Quad Stretch
- Lie on one side, grab your top foot, and pull it towards your glutes.
- Hold for 15-20 seconds, then switch sides.
HAMSTRING STRETCHES
Standing Hamstring Stretch
- Stand and extend one leg forward, bending at the waist.
- Hold for 15-20 seconds, then switch legs.
Seated Forward Fold
- Sit with legs extended and reach forward toward your toes.
- Hold for 15-20 seconds.
Lying Hamstring Stretch
- Lie on your back and use a band or your hands to pull one leg straight up.
- Hold for 15-20 seconds, then switch legs.
LOWER LEG STRETCHES
Calf Stretch (Wall or Standing)
- Stand near a wall, place your hands on it, and step one foot back, keeping it straight.
- Press your heel down and hold for 15-20 seconds, then switch sides.
Seated Shin Stretch
- Sit on your heels and lean back slightly to stretch the front of your lower legs.
- Hold for 15-20 seconds.
TOTAL BODY STRETCHES
Standing Full-Body Stretch
- Reach both arms overhead and stretch your entire body upward.
- Hold for 15-20 seconds.
Lying Full-Body Stretch
- Lie on your back and extend your arms and legs as far as possible.
- Hold for 15-20 seconds.
Hanging Stretch
- Stand and extend your arms overhead or hang from a bar.
- Hold for 15-20 seconds.
These stretches help improve flexibility, reduce muscle stiffness, and enhance overall mobility. Let me know if you need modifications or additional guidance! 😊