Beauty

Estimated time to complete is 4 minutes.

1. 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.

2. Torso forward

A brief description of the exercise: lean forward with your torso and rest your arms, placed shoulder-width apart, on a stable support (crossbar, fence, etc.). Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it.

3. Stretching the groin in a sitting position

A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.

4. Stretching the inner thigh and lower back

Brief description of the exercise: gently tilt the body towards the foot of the outstretched leg.

5. Exercise for stretching the spine

A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.

6. Exercise for stretching and relaxing the muscles of the neck

Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.

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

A brief description of the exercise: tilt your left leg towards the floor with your right hand until you feel a slight stretch in the lower back and outer thigh.

8. Groin stretch lying on the floor

Take a position as shown in the figure, and then try to relax the thigh muscles so that they fall down under the influence of gravity.

If you do not have enough time to complete all the exercises described, then do an abbreviated program consisting of exercises No. 1, 3, 4, 5. This will only take about 2 minutes.

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

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