Beauty

In addition to developing flexibility, stretching helps to prepare the muscles for the upcoming physical activity, reducing the likelihood of injury. This set of stretching exercises was designed specifically to prepare your muscles for the upcoming loads, so it will not replace the usual set of training stretches.

Do not perform these exercises until you warm up the muscles.

1. Stretching the armpits and shoulders

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

2. Turns

A brief description of the exercise: turn your torso towards the wall until you can rest your hands on it, then turn your head in the opposite direction, trying to keep your gaze in a line parallel to the support.

3. Exercise for stretching the shoulders, hands and fingers

A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with your palms out.

4. Knee, quad and ankle stretch

Brief description of the exercise: take a sitting position, bending your knees and stretching your toes without turning your feet in opposite directions.

5. Neck stretch

Brief description of the exercise: tilting your head to your left shoulder, at the same time pull your right hand down and to the left behind your left back until you feel a slight stretch.

6. Groin stretch

Brief description of the exercise: gently lean forward to feel the stretch in the groin area or possibly in the lower back.

7. Rotation of the spine

A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.

8. Rolling on the back

Brief description of the exercise: smoothly roll onto your back and back to the starting position, as shown in the figure.

9. Squatting

Brief description of the exercise: 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.

10. Stretching the front of the hip belt

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

11. Exercise for cross sword

Brief description of the exercise: slowly lower your pelvis down, pushing your leg forward, and make sure that the body is located exactly above the pelvis.

12. Exercise for longitudinal twine

A brief description of the exercise: slowly spread your legs to the sides, and at the same time lower your pelvis down until you feel a stretch in the muscles of the inner thighs.

13. Stretching the pelvis and groin

A brief description of the exercise: gently leaning forward and, at the same time, spread your legs even wider and move your pelvis forward until you feel tension in the muscles of the pelvis and groin.

14. Stretching the lower back and thighs

Brief description of the exercise: slowly bend from the hip towards the foot, trying to reach out and grab the foot with your hands until you feel a stretch.

15. 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 your neck muscles.

16. 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.

The full set of exercises will take about 7 minutes to complete, and the abbreviated version (exercises No. 1, 2, 4, 8, 9, 10, 13, 16) is only 4 minutes.

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

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