Beauty

It will take you only about 6 minutes to complete all the exercises.

1. Exercise to relax the muscles of the chest and lower back

A brief description of the exercise: push your lower back forward with your hands until you feel a stretch in the lower back and chest.

2. Stretching the front of the pelvis

Brief description of the exercise: Slowly lower yourself down to stretch the muscles of the hip girdle.

3. Stretching the back

Brief description of the exercise: arch your back to feel the stretch in the middle of the back and lumbar region.

4. Stretching the groin while lying on your back

Brief description of the exercise: take a position as shown in the figure and relax, feeling how the legs fall under the influence of gravity.

5. Stretching and relaxing the muscles of the back of the thighs

A brief description of the exercise: grab your leg with your hand a little above the knee and pull it to your chest until you feel a stretch in the back of the thigh.

6. Exercise to relieve tension in the cervical spine

Brief description of the exercise: lie on your back and, holding the back of your head with your hands, slowly raise your head up to feel the stretch of the neck.

7. Lower Back Relaxation Exercise

Brief description of the exercise: lying on your back, simultaneously strain the muscles of the buttocks and abdomen.

8. Stretching the groin and inner thighs

Brief description of the exercise: lying on your back, gently swing your legs to both sides, while feeling a stretch in the groin or inner thighs.

9. Stretching the muscles of the lower back, upper and side of the thighs

Brief description of the exercise: press the left foot on the right, lowering it to the floor until you feel a stretch in the lower back and outer thigh.

10. Exercise for the lower back and outer part of the pelvis

Brief description of the exercise: tilt your left leg with your right hand to feel the stretch in the lower back and outer thigh.

11. Body stretch

A brief description of the exercise: lying on your back, pull in your stomach and stretch your arms and legs in opposite directions.

12. Rolls on the back

Brief description of the exercise: from a position lying on your back with legs pulled up to your chest (See figure), pull your upper body to bent legs until your face touches your knees.

It is important: In case of any problems or past injuries of the back or spine, consult your doctor about the possibility of performing these exercises.

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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