Beauty

The approximate time to complete all the exercises below is 5 minutes.

Before you start stretching, we recommend spending a few minutes to warm up the muscles.

1. Stretching the muscles of the shoulder girdle

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.

2. Trapeze and shoulder stretch

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

3. Stretching the muscles in the armpits and shoulders

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.

4. Exercise for stretching and relaxing the muscles of the shoulders

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

5. 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.

6. Stretching the calf muscles

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.

7. Stretching the quadriceps and knee muscles

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

8. Exercise to relax the muscles of the back of the thigh

Brief description of the exercise: Get into a standing position with your knees slightly bent to contract your quads and relax your hamstrings.

9. Stretching the front of the hip belt

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

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. Forearm and Wrist Stretch

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

12. Seated groin stretch

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 for stretching and relaxing 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.

14. Stretching the muscles of the back of the thigh

Brief description of the exercise: take a position lying on your back, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.

15. Glute and hamstring stretch

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.

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.

Not enough time? Then perform a lightweight complex consisting of exercises No. 1, 2, 3, 4, 5, 6, 8, 9, 10. It will take you about 3 minutes to complete it.

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

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