Beauty

It will take you only 3 minutes to complete all the exercises.

1. Calf stretch

Brief description of the exercise: take the position as shown in the figure and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

2. Groin stretch

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.

3. Stretching the hip and ankle according to the PNS method

A brief description of the exercise: lying on your side, try to move the thigh forward and, at the same time, push the hand holding it with the foot. In this way, you relax the hip extensors, contributing to a better stretch of the hip flexors and the front of the shoulder.

4. Stretching the muscles of the back of the thigh

Brief description of the exercise: in the supine position, grasp the leg with one hand and pull it towards the chest, feeling the stretch in the back of the thigh.

5. Glute and hamstring stretch

Brief description of the exercise: in the supine position, lift one leg up to feel the stretch in the back of the thigh and buttocks.

6. Stretching the muscles of the back and arms

Brief description of the exercise: Stretch your arms at the same time in both directions.

7. Chest stretch

Brief description of the exercise: lying on your back, bring the shoulder blades together so that the chest rises up.

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

Brief description of the exercise: in the prone position, throw the left leg over the right and, pressing the right leg with the left leg, stretch the muscles of the lower back and the outer surface of the thigh.

If you do not have time to complete all the exercises, do an abbreviated program (No. 1, 3, 4, 5, 6). It will take you only 2 minutes to complete it.

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

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