Beauty

Stretching the back and inside of the legs

1. Sit on the floor with your legs crossed (See illustration). This is the starting position.

2. Slowly bend forward until you feel a stretch. Relax and hold the pose for 15-20 seconds.

It is important:

Do not hold your breath while doing this exercise.

If you have enough flexibility then try to put your elbows on the floor straight in front of you.

Alternative option

This exercise allows you to further work out the flexibility of the hip joints.

1. Sit on the floor with your legs crossed (See picture). This is the starting position.

2. Gently bend to the side, behind the knee, until you feel a slight stretch. Hold the stretch for 15-20 seconds.

Spinal twist exercise

This exercise is good for the entire back, chest, hips and pelvis.

1. Sit on the floor and straighten your legs. Bend the left leg at the knee and cross the foot over the right leg at knee level. Rest your right hand on the outer surface of your left leg at a level slightly above the knee. This is the starting position.

2. Place your left hand on the floor surface and, while inhaling, gently turn your head and at the same time the upper body and pelvis so that you look over your left shoulder until you feel a stretch. During the turn, your right hand should press on your left leg to keep your lower body from moving (See picture). Stay in this position for about 10-15 seconds.

3. Then do this exercise for the other side.

Alternative option

1. Take the starting position described in the previous exercise.

2. Gently pull the bent knee of the left leg to the right shoulder until you feel a slight stretch in the side of the pelvis and thigh. Hold this position for about 20-30 seconds.

3. Then do this exercise for the other side.

Stretching the buttocks and hamstrings

1. Lie on your back. Then lift one leg up to a 90-degree angle so that the lower back is pressed firmly against the floor and a slight stretch is felt in the hamstring and gluteal muscles (See figure). Hold this position for 15-20 seconds, then lower your leg down.

2. Repeat the exercise for the second leg.

It is important:

If this load is not enough, then wrap your hands around the back of your thigh and gently pull your leg towards you. You can also throw a towel over the foot of the raised leg and slowly pull the leg towards you (See picture).

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

Stretching exercises for the lower back, pelvis, thighs and groin. Part 2

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

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