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


This is the final part of a set of exercises for effective stretching of the muscles of the back, pelvis and legs.


This simple and natural pose perfectly relaxes the muscles of the legs and relieves tension in the lower back. In addition, squatting stretches the muscles of the groin and legs well, as well as the back, knee joints, ankle and Achilles tendons.


Squat down, spread your knees 10-30 cm depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees. Stay in this position for 10-15 seconds. Most women in this position will not even feel the stretch, while for many men this exercise will be quite difficult.

It is important:

If you experience certain problems with the knee joints, then squatting is contraindicated for you. To resolve all doubts, we recommend that you consult a qualified specialist about this.

Alternative #1

If you find it difficult to maintain balance while squatting, which is often the case with poor stretching of the muscles of the legs and stiffness of the ankle and Achilles, then try one of the following options:

squat down on any flat surface

squatting on an incline

or squat next to a wall to lean your back against it

wall squatting

Alternative #2

ankle and achilles exercises

This exercise is especially beneficial for the ankle and Achilles tendons.

1. In a standing position, spread your legs shoulder-width apart and rest your hands on the inside of your thighs. This is the starting position.

2. Gently squat, simultaneously spreading your legs in different directions, until a slight stretch appears in the groin area. Hold the stretch for 10-15 seconds.

It is important:

In this exercise, squat no lower than knee level.

And in case of problems with the knee joints, be careful and if unpleasant or painful sensations appear, stop stretching.

Alternative #3

groin stretch

This exercise will focus the stretch on the groin area.

1. Starting position: squatting.

2. Grasp your feet with your hands, resting your elbows on the inner thighs, then, leaning forward, slowly spread your legs apart until you feel a slight stretch in the groin area. Hold the stretch for 15 seconds.

It is important:

If you’re having trouble keeping your balance, you can lift your heels slightly off the floor.

Getting up from squatting

Rise up

And so that lifting from a squatting position does not cause you problems, we offer the following technique: slightly tilt your head back and, keeping your back straight, lift up with the effort of your legs.

It is important:

While lifting, do not tilt your head down so as not to overstrain the cervical and lumbar spine.

Stretching exercises for the back, pelvis and legs. Part 1

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

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