Beauty

This set of exercises is performed in just 3 minutes.

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. 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 clasping your toes with your hands, gently lean forward, feeling a stretch in the groin area.

3. Stretching the side of the thighs and pelvis

Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder, feeling the 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 buttocks and muscles of the back of the thigh

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. Exercise for stretching and relaxing the neck muscles

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

7. Stretching the groin while 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.

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 abbreviated complex includes exercises No. 1, 5, 6, 8. It takes 1.5 minutes to complete it.

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

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