Beauty

Pelvic stretch

This exercise is performed specifically to stretch the muscles of the outer side of the pelvic girdle.

1. Stand next to the support and rest your forearms on it, resting your head on the palms lying on the wall. Push the left leg bent at the knee joint forward, while straightening the left leg behind. This is the starting position.

2. Slowly turn inward the right side of the pelvis and thigh, then gently move the pelvis to the right, while tilting the shoulders to the other side, until you feel a slight stretch in the pelvic region. Hold this position for 10-15 seconds.

Change the position of the legs and do the exercise on the other side.

It is important:

While doing this exercise, do not lift your heels off the floor.

Make sure the soles of your feet are pointing straight at the wall.

Groin stretch

This exercise is designed to stretch the groin and inner thigh.

1. Starting position: spread your legs wider than your shoulders.

2. Bend the leg at the knee joint and at the same time move the pelvis towards the bending leg until you feel a stretch in the groin area. Hold the stretch for 10-15 seconds.

3. Perform the exercise for the other leg.

Stretching the outer part of the pelvis and thigh

In addition to stretching the outer part of the pelvis and thigh, this exercise develops a good sense of balance.

1. Stand on one leg, slightly bend it at the knee joint. Then, taking the ankle of the other leg with your hand, put it with the calf on the thigh of the first. Place your other hand on the thigh of the raised leg. This is the starting position (See picture).

2. Gently bend your supporting leg and simultaneously lean your torso forward until you feel a moderate stretch. Hold the stretch for 10 seconds.

3. Perform the exercise for the other leg.

It is important:

Do not hold your breath during the exercise.

Stretching the back of the thigh, buttocks and pelvis

1. Starting position: stand sideways to the support and lean on it with one hand.

2. Slowly pull the leg farthest from the wall with your knee to your chest until a stretch appears. Hold this position for about 10-15 seconds.

3. Repeat the exercise for the other leg, first turning the other side to the wall.

It is important:

When performing the exercise, do not arch forward.

Slightly bend the supporting leg at the knee joint.

Groin and thigh stretch

1. Starting position: rest your toes on some kind of support (it can be a bench or a fence).

2. Move your pelvis forward while bending your raised leg until you feel a stretch in your groin and thighs. Hold the stretch for about 10-15 seconds.

3. Repeat the exercise for the other leg.

It is important:

If stretching allows, lean with both hands for stability and control of the stretch.

The foot of the supporting leg should look directly at the support.

Alternative option

The starting position is the same as in the previous exercise, the difference is that the supporting leg is deployed parallel to the support. Further actions are similar to the previous exercise.

In this variation, this exercise shifts the focus to the inner thighs.

Stretching the groin, buttocks, front and back of the thighs

1. Starting position: standing with your back to the support (bench, crossbar or any other horizontal surface with the required height), take one leg back and lean on it with your foot. The other leg (supporting) is slightly bent at the knee.

2. Gently pull your back leg forward until a stretch appears in the front of the thigh (quadriceps stretch) and pelvis. Hold the stretch for 10-15 seconds.

3. Repeat the exercise for the other leg.

It is important:

If you are unable to maintain balance, in this case, grab an additional support (a chair or a crossbar) with your hands.

When performing the exercise, do not lean forward.

The foot of the supporting leg should be pointing straight ahead.

Exercises for stretching the legs and pelvis in a standing position. Part 1

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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