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This cycle of exercises is best performed on a special surface or surface, a carpet or a dense gymnastic mat is perfect for this purpose, otherwise it will be more difficult for you to relax your muscles.

Stretching and relaxing the muscles of the back of the thighs

1. Lie on your back with your legs straight and your head pressed against the floor. This is the starting position (See picture).

2. Gently pull one leg toward your chest until you feel a stretch in the back of your thigh. Stay in this position for about 30 seconds and then return to the starting position.

3. Repeat the exercise for the other leg.

Rolls on the back

This exercise will stretch the back muscles located along the spinal column.

1. Take a sitting position, tilt your head down until your chin touches your chest, and wrap your arms around your legs, bent and drawn to your body. This is the starting position.

2. Roll smoothly onto your back and back to the starting position as shown in the picture.

3. Perform at least 5-8 rolls to stretch your back muscles well.

It is important:

For the safety of the spine, do not perform this exercise on a hard surface.

Take your time and roll evenly with control over your movements.

Be especially careful if you have had a cervical spine injury in the past.

If you can’t roll, take your time and work on your technique: try to maintain balance by pulling your legs to your chest.

It is very important to achieve a feeling of relaxation of the muscles after the exercise. If on some day the exercise “does not work” for you, do not force the body and just stop doing it.

Cross-legged back rolls

1. Take a sitting position, tilt your head down until your chin touches your chest, and wrap your arms around your legs, bent and drawn to your body. This is the starting position.

2. Rolling onto your back, cross your legs and, clasping your feet with your hands, pull them to your chest (See figure), and then, returning to the starting position, release your feet and place your legs parallel to each other.

3. Perform 6-8 rolls.

It is important:

Starting the roll, keep your legs parallel to each other and cross them directly in motion.

Change the angle of crossing the legs in each subsequent roll, this will evenly work out the muscles of the back.

Be careful when doing this exercise. If you can’t roll, take your time and work on your technique: pull your legs up to your chest, trying to maintain balance.

Be careful if you have had injuries to the cervical or lumbar spine. Do not perform this exercise if you experience discomfort or pain.

Stretching the back muscles

This exercise will allow you to stretch and relax your back muscles, overcome spinal stiffness, and improve blood circulation between your torso and legs.

1. Take a lying position. Grasp the backs of your thighs with your hands and pull your legs as close to your chest as possible so that your lower back is off the floor (See illustration). This is the starting position.

2. Gently straighten your torso, gradually bending your knees and moving them away from your chest. The slower you straighten up, the more effective the exercise will be.

It is important:

While doing the exercise, try to keep your legs together, this will help you control the speed of straightening.

If necessary, to maintain balance, you can lift your head off the floor.

Alternative option

1. Lie on the floor, raise your legs as close to your chest as possible, and grab onto a massive object located behind your head with your hands. This will be the starting position.

2. Without releasing your hands, slowly lower your torso, feeling vertebra by vertebra.

Thanks to the emphasis of the arms, this exercise will allow you to stretch the muscles of the back with greater efficiency.

Stretching exercises for the back, pelvis and legs. Part 2

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

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