10-minute stretching player

Total session: 10:00 · Includes preparation and side changes.

准备好了就开始

站姿抱肩式

Movement instructions

双脚与肩同宽自然站立。 手臂交叉，双手放在相对的肩上。 轻轻拥抱自己，慢慢呼吸。

使背部保持舒适，避免肩膀紧张。

准备开始5

开始计时重置

总计 (包括准备): 10:00 · 10:00 剩余

下一个: 站姿抱肩式 · 0:55

倒计时声音Test sound

想要一个可跟练的方案吗？ 在应用中获取引导拉伸 ↗

Your sequence

Both sides are included. Follow the movement instructions; move at your own pace.

1. 站姿抱肩式0:55
2. 摸脚趾0:55
3. 双腿分开前屈0:55
4. 弓步 · 两侧0:55
5. 婴儿式0:54
6. 平躺0:54
7. 脊柱扭转 · 两侧0:54
8. 仰卧腿后侧拉伸 · 两侧0:54
9. 坐姿前屈0:54
10. 坐姿前屈0:54

Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. 你可随时暂停。重置以编辑设置。离开后不会保存任何内容。 请保持此页面打开。屏幕锁定时声音可能停止；返回后计时器会自动追上进度。

544 seconds moving + 56 seconds for preparation and changes. Changing settings resets playback. Timed sessions select movements from the app routine in order, repeating the sequence for longer sessions. Each exercise lasts 30–60 seconds in total, including both sides.

Based on the app routine: 全身.

This is a time-adjusted version of an existing app routine, not a newly reviewed exercise prescription. Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.