Stretching before working at their summer cottage
Perform this set of stretching exercises before any work in the country, in the garden or in the garden.
Stretching will allow you to relax your muscles before work, which will make them more efficient, save you from back pain and muscle stiffness, and also serve as an excellent insurance against ridiculous injuries that occur during such work.
The whole set of exercises will take you about 4 minutes.
1. Relaxing the muscles of the back of the thigh
Brief description of the exercise: Stand in a standing position with your knees slightly bent to contract your quads and relax your hamstrings.
2. Stretching the calf and soleus muscles
Brief description of the exercise: take the position as in the figure and slowly move the pelvis forward, feeling the stretch in the calf area of the straightened back leg.
3. 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.
4. Stretching the back muscles of the thigh and lower back
Brief description of the exercise: from a standing position, slowly bend down to feel the stretch in the lower back and hip extensors.
Brief description of the exercise: squat, spread your knees 10-30 cm, depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees.
6. Stretching the trapezoid and shoulders
Brief description of the exercise: raise your shoulders as high as possible up, feeling the tension in the trapezium and neck muscles.
7. Exercise to relax the muscles of the shoulder girdle
Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.
8. Triceps and Upper Shoulders Stretch
A brief description of the exercise: applying pressure with one hand, gently move the elbow behind the head with the other, until a feeling of slight stretching appears.
9. Armpit and Shoulder Stretch
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.
10. Stretching the arms and upper back
A brief description of the exercise: fold your fingers into the lock, and then straighten your arms in front of you, turning them with your palms outward.
11. Turns to the sides
A brief description of the exercise: turn the body and head in one direction, trying to look over your shoulder, and at the same time turn your hips in the opposite direction.
12. Stretching the chest and lumbar region of the back
Brief description of the exercise: take a standing position, then slowly push your lower back forward with your hands, feeling a stretch in the lower back and possibly chest.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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