Beauty

Tilts to the side

This exercise is great for stretching the sides of your torso.

1. Take a standing position, put your feet shoulder-width apart, so that the feet are parallel to each other. Straighten one arm above your head, and put the other on your waist for support. This is the starting position.

2. Slowly lean towards the arm on the body until you feel a stretch (See figure). Hold the stretch for 10-15 seconds, then slowly return to the starting position and relax.

3. Repeat the exercise for the other side.

It is important:

As flexibility develops, increase the time you hold the stretch.

Do not allow sharp jerks in the process of tilting to the sides, as this is fraught with injury.

Remember to bend your knees (2-3 cm forward).

Alternative option

This exercise will increase the load on the muscles of the lateral part of the body and the spine.

1. Take the starting position described in the previous exercise, with the only difference being that raise both arms above your head.

2. Grasping one hand with the other, sip it and at the same time lean to the side until you feel a stretch. Hold it for 8-10 seconds, then slowly return to the starting position.

3. Repeat the exercise for the other side.

Stretching according to the PNS method

This exercise is designed to stretch the front of the shoulder girdle and pectoral muscles.

1. Stand in a doorway with your feet shoulder-width apart, leaning slightly forward with your whole body, rest your hands on the doorposts at shoulder level for balance. This is the starting position.

2. Perform 4-5 push-ups from the doorposts, then relax and slowly approach the doorway with your torso until a stretch appears in the chest and shoulders. Stay in this position for 15-20 seconds.

turns

This exercise will stretch almost all the muscles of the back.

1. Stand at a small distance from the wall (half a meter-meter), turning your back to it. Feet shoulder-width apart, and feet were parallel to each other. This is the starting position (See Figure No. 1).

2. Slowly turn your body towards the wall until you can rest your hands on it (See Figure #2). Hold the stretch for about 10-15 seconds.

3. Then, at the same slow pace, return to the starting position and turn to the other side.

It is important:

If you have problems with your knee joints, try to do this exercise very slowly and carefully. Remember to bend your knees (2-3 cm forward).

Alternative option

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

2. Turn your body towards the wall until you can rest your hands on it, then turn your head in the opposite direction, trying to keep your gaze parallel to the support. Stay in this position for 10 seconds.

3. Then do this exercise for the other side.

Stretching the body in a standing position. Part 2

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

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