Beauty

The approximate time for doing all stretches is about 7 minutes. And before doing it, warm up your muscles by jogging on a treadmill or on an exercise bike.

1. Stretching the trapezoid and shoulders

Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.

2. Stretching the muscles of the shoulders

Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.

3. 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.

4. Stretching the front of the shoulder girdle and arms

Brief description of the exercise: slowly turn your head and, keeping your right shoulder as close to the wall as possible, try to look over your left shoulder.

5. 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.

6. Stretching the chest and lower back

Brief description of the exercise: in a standing position, push the lower back forward with your hands to feel the stretch in the lower back and chest.

7. Turns to the sides

A brief description of the exercise: turn the body and head to one side, trying to look over the shoulder, and at the same time turn the hips to the other side.

8. Calf Stretch

Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.

9. Quads and Knees Stretch

Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel to the buttocks.

10. Squatting

A brief description of the exercise: squat down with your feet turned to the sides at an angle of 15-20 degrees, and, depending on your flexibility, spread your knees 10-30 cm.

11. Stretching the front of the hip belt

Brief description of the exercise: slowly lower the pelvis down, feeling the stretch in the hip girdle.

12. Stretching the groin in a sitting position

A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.

13. Exercise to relax the muscles of the neck

Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch the neck muscles.

14. Exercise for the lower back and outer part of the pelvis

Brief description of the exercise: tilt your left leg with your right hand to feel the stretch in the lower back and outer thigh.

15. Stretching and relaxing the muscles of the back of the thigh

Brief description of the exercise: lying on your back, pull one leg to your chest, feeling a stretch in the back of the thigh.

16. Stretching the buttocks and muscles of the back of the thigh

Brief description of the exercise: in the supine position, lift one leg up to feel the stretch in the back of the thigh and buttocks.

17. Stretching the shoulders, arms and latissimus dorsi

Brief description of the exercise: gently lean back until you feel a stretch in the outstretched arm and adjacent muscles of the shoulder, and upper and lateral parts of the back.

18. Forearm and Wrist Stretch

Brief description of the exercise: without lifting your palms from the floor, gently lean back, feeling the stretching of the muscles of the forearms and wrists.

The reduced complex includes exercises No. 1, 3, 5, 6, 7, 8, 9, 11. You will need no more than 3 minutes to complete it.

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

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