Beauty

All the exercises described are performed while standing, so they are well suited for jogging or walking as a warm-up before training.

Foot stretch

This exercise develops flexibility and stimulates blood flow.

1. Starting Position: Stand next to something to hold onto for balance.

2. Raise your leg off the floor and rotate the foot in a circular motion at the ankle joint. First, perform 10-12 revolutions in one direction, and then the same number of revolutions in the opposite direction.

3. Perform the exercise for the other leg.

Stretching the calf muscles

This exercise will stretch the calf muscles and develop ankle flexibility.

1. Stand at a step distance from the support (ideally, it will be a wall), rest your forearms on it, resting your head on your palms, leaning against the wall. Then push forward the leg bent at the knee joint, while straightening the leg remaining behind. The heels of both feet are firmly pressed to the floor. This is the starting position.

2. Slowly move your pelvis forward until you feel a stretch in your calves. Hold this position for 10-15 seconds.

3. Then do this exercise for the second leg.

It is important:

Do not turn the toes of both feet to the sides, they should look directly at the wall.

Do not lift your heels off the floor.

Do not jerk, all movements should be smooth.

To increase the load on Achilles and the soleus muscle, while moving the pelvis forward, at the same time slightly bend the back leg at the knee joint (See figure), until a slight stretch appears, then hold this position for about 10 seconds. Repeat for the other leg.

Stretching the Achilles tendons and ankles

This exercise perfectly stretches not only the Achilles tendons and ankles, but also the muscles of the fingers and foot.

1. Stand directly in front of a support (wall) and lean against it with bent toes (See figure). This is the starting position.

2. Gently bend your body forward until you feel a stretch in the Achilles area. Hold the stretch for about 8-10 seconds.

3. Repeat the stretch for the other leg.

Stretching option according to the PNS method

All previous stretching exercises will be even more effective if you pre-tension and then relax the «working» muscles before performing them. You can do it this way:

1. Stand on tiptoe for about 3-4 seconds, this will tighten the calf muscles.

2. Then relax your calf muscles and start doing any of the above exercises.

Exercises for stretching the legs and pelvis in a standing position. Part 2

Exercises for stretching the legs and pelvis in a standing position. Part 3

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

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