Beauty

Stretching the back muscles of the thigh and lower back in a sitting position

1. Take a sitting position, straighten your legs, point your feet vertically upwards, and keep the distance between your heels no more than 15 cm. This is the starting position.

2. Gently lean your torso forward until you feel a slight stretch in the back of your thighs, and possibly in your lumbar region (See picture). Hold this position for about 10-15 seconds.

It is important:

When moving forward, try not to tilt your head and shoulders.

Don’t turn your hips out.

When leaning forward, do not round your back.

If you have poor mobility in your back and lumbar region, try doing this stretch against a wall, as shown in the picture. Or stretching each leg separately, this will reduce the load on the lower back and protect you from injury.

You can also use towels. Throw it over the foot and holding both ends in your hands, gently lean forward with your torso until you feel a stretch.

Groin stretch

1. Sit on the floor, lean the soles of your feet against each other and grasp your toes with your hands. This is the starting position.

2. Slowly bend forward until you feel a stretch in your groin and possibly lower back (See picture). Hold the stretch for 20 seconds.

It is important:

When leaning forward, start the movement from the hips, and not from the head and upper body.

While stretching, rest your elbows on the outer thighs.

If you find it difficult to lean forward, move your feet slightly away from you, this will make it easier to lean forward (See picture).

Stretching for groin stiffness

This exercise is good for people with groin stiffness, as it allows you to pull each side of the groin in turn and makes it easier to press the knee to the floor.

1. Sit on the floor, grab your toes with one hand, and place your other hand on the inner thigh, slightly below the knee. This is the starting position.

2. Gently press your leg to the floor with your hand until you feel a slight stretch in the groin area. Hold the stretch for about 10-15 seconds.

3. Then repeat the exercise for the other side of the groin.

Stretching according to the PNS method

This exercise is perfect for anyone who has had some problems with the groin in the past.

1. Sit on the floor, and rest with each hand on the inner thigh of the opposite leg, as shown in the figure. This is the starting position.

2. Applying pressure with your hands at the same time resist this movement, bringing your knees to meet each other. Hold this position for about 4-5 seconds.

3. Then begin to stretch the groin, as described in the previous exercise.

Alternative option

1. Get into a sitting position with your back against the wall, bring the soles of your feet together and wrap your hands around your toes. This is the starting position.

2. Gently press your hands on your legs until you feel a stretch in the groin area, then stay in this position for about 20-30 seconds (See picture).

It is important:

This exercise can also be performed with a partner, for this, sit with your back to each other, as shown in the figure.

Stretching exercises for the lower back, pelvis, thighs and groin. Part 1

Stretching exercises for the lower back, pelvis, thighs and groin. Part 3

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

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