Start your day with this set of exercises to stretch and relax your muscles after sleep.
These stretches are specifically designed to be done right after waking up and will prepare your body for the day ahead. For your convenience, the exercises are arranged so that the first 4 of them can be performed without even getting out of bed. Then rise to your feet and, after walking a little around the apartment, do the rest.
The whole set of exercises will take you only about 4 minutes.
1. Stretching and relaxing the muscles of the back of the thigh
Brief description of the exercise: lying on your back, pull one leg to your chest to feel the stretch in the back of the thigh.
2. Exercise to relieve tension in the neck
A brief description of the exercise: lying on your back, grab your head with your hands and lift it up to feel the stretching of the neck muscles.
3. Body stretch
Brief description of the exercise: lying on your back, pull straightened arms and legs to the sides and at the same time pull in the stomach.
4. Stretching the groin while lying on your back
Brief description of the exercise: take the position as shown in the figure, then completely relax, feeling how the legs fall down under the influence of gravity.
5. Quads and knees stretch
Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel to the buttocks.
6. Calf stretch
Brief description of the exercise: take a position as shown in the figure and smoothly move the pelvis forward to feel the tension in the calves.
7. Relaxing the hamstring muscles
Brief description of the exercise: Stand in a standing position with your knees slightly bent to contract your quadriceps and relax your hamstrings.
8. Stretching the back muscles of the thigh and lower back
Brief description of the exercise: from a standing position, slowly bend down to feel the stretch in the lower back and hip extensors.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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