Beauty

This set of stretches will not take you much time, but will allow you to prepare your body and muscles for hard physical work, which will help to avoid many ridiculous injuries and sprains. It will take you only about 6 minutes to complete all the exercises.

1. Stretching the feet

Brief description of the exercise: lift the leg and rotate the foot in a circular motion, first in one direction and then in the other direction.

2. Stretching the calf muscles. Exercise #1

Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.

3. Stretching the calf muscles. Exercise #2

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

4. Quadriceps and knee stretch

Brief description of the exercise: take the foot of the opposite leg with your hand and gently pull it towards the buttocks.

5. Groin stretch

Brief description of the exercise: bend the leg at the knee and at the same time move the pelvis towards the bending leg.

6. Groin and hamstring stretch

Brief description of the exercise: take the position as in the figure and move the pelvis forward while bending the leaning leg.

7. Stretching the trapezoid and shoulders

Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.

8. Neck stretch

A brief description of the exercise: tilt your head to your left shoulder, and at the same time pull your right hand down and to the left with your left hand.

9. Stretching the arms and upper back

Brief description of the exercise: clasp your fingers in the lock, then straighten your arms in front of you, turning your palms outward.

10. Trapeze and Shoulder Stretch

Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.

11. Exercise for stretching the shoulders, hands and fingers

A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with your palms out.

12. Triceps and Upper Shoulders Stretch

A brief description of the exercise: pressing with one hand on the other, gently wind her elbow behind her head.

13. Armpit and Shoulder Stretch

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

14. Turns to the sides

A brief description of the exercise: turn the body and head to one side, trying to look over the shoulder, and at the same time turn the hips to the other side.

15. Stretching the chest and lumbar region of the back

Brief description of the exercise: push your lower back forward with your hands to feel the stretch in the lower back and chest.

16. Stretching the forearms, arms and shoulders

A brief description of the exercise: interlace your fingers in the lock, and, turning your palms outward, straighten your arms forward.

17. Exercise for the hands

A brief description of the exercise: bend your hands towards you to feel the tension in them.

18. Exercise for the muscles of the fingers

Brief description of the exercise: bend your fingers at the joints and hold them in this position.

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

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