Before you start stretching, warm up your muscles and jog around the field.
1. Stretching the armpits and shoulders
A brief description of the exercise: take your right hand by the elbow with your left hand and gently bend your body to the left side.
2. Exercise for stretching and relaxing the muscles of the shoulders
Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.
3. Relaxing the hamstring muscles
Brief description of the exercise: take a standing position with your knees slightly bent, this will contract the quadriceps and relax the hamstrings.
4. Groin stretch
A brief description of the exercise: applying pressure with your hands at the same time resist this movement, bringing your knees to meet each other.
5. Exercise for 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. Stretching the inner surface of the thigh and lower back
Brief description of the exercise: gently tilt the upper body towards the foot of the outstretched leg.
Brief description of the exercise: squat down with your feet turned at an angle of 15-20 degrees and, depending on your flexibility, spread your knees 10-30 cm.
8. Stretching the front of the hip belt
A brief description of the exercise: gently lower the pelvis down until you feel a slight stretch.
It will take you about 3 minutes to complete all the exercises. If there is not enough time, do a mini-complex, including exercises No. 1, 2, 3, 4, 8. 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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