Beauty

This set of exercises will take about 3 minutes.

1. Calf stretch

A brief description of the exercise: moving the pelvis forward and, at the same time, gradually bend the back leg at the knee.

2. 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.

3. Stretching the side of the pelvis and thigh

Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder until you feel a stretch in the side of the pelvis and thigh.

4. 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.

5. Stretching the muscles of the back of the thigh

Brief description of the exercise: in the supine position, grab your leg with one hand and pull it to your chest, feeling the stretch in the muscles of the back of the thigh.

6. Exercise to relax 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. 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.

8. Body Stretching Exercise

Brief description of the exercise: lying on your back, stretch your straightened arms and legs in different directions, while pulling in your stomach.

The mini-complex consists of exercises No. 1, 5, 6, 8, and will take approximately 1.5 minutes.

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

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