Beauty

Walk for a few minutes just before stretching, this will help warm up your muscles.

1. Stretching the feet

Brief description of the exercise: lift the leg and rotate the foot in a circular motion, first in one direction and then in the other direction.

2. 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.

3. Stretching the quads and knees

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.

4. Stretching the groin muscles

Brief description of the exercise: while bending the leg at the knee joint, simultaneously move the pelvis towards the bending leg.

5. Stretching the front of the hip belt

Brief description of the exercise: slowly lower the pelvis down, feeling the stretch in the pelvic area.

6. 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.

7. Stretching the chest and lower back muscles

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.

8. Turns to the sides

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.

9. Trapeze and shoulder stretch

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

10. Upper back stretch

Brief description of the exercise: interlace your fingers in a lock at the back of your head and spread your elbows to the sides, then bring your shoulder blades together until you feel tension in your upper back.

11. Armpit and Shoulder Stretch

A brief description of the exercise: take your right hand by the elbow with your left hand and gently bend your body to the left side.

12. Exercise for the muscles of the fingers

Brief description of the exercise: bend your fingers at the joints and hold them in this position.

13. Finger stretch

Brief description of the exercise: straighten your fingers and at the same time pull them in different directions.

14. Shoulder stretch

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.

15. Exercise to relax the muscles of the neck

A brief description of the exercise: tilt your head to your left shoulder and at the same time pull your right hand down and to the left behind your left back.

16. Exercise to relax the muscles of the shoulders

Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.

The full set of exercises takes about 5 minutes, and its shortened version (exercises No. 2, 3, 5, 8, 10, 11, 15) takes about 1.5 minutes.

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

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