Beauty

Turns to the side

This exercise stretches the muscles of the trunk, lower back and pelvic girdle well.

1. Stand straight, feet shoulder-width apart and slightly bent at the knees, put your hands on your hips, feet parallel to each other. This is the starting position.

2. Turn your body and head to one side, trying to look over your shoulder, and at the same time turn your hips in the opposite direction (See figure). Hold the stretch for about 10 seconds, then relax.

3. Repeat this exercise 2 times for each side.

Torso forward bends

This is an excellent exercise for stretching the muscles of the back and shoulder girdle.

1. Starting position: legs slightly bent at the knees and stand shoulder-width apart. Lean your torso forward and rest your arms, shoulder-width apart, on any horizontal support at chest height.

2. Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it. Now bend your knees a little more, this will change the load. You can also place your hands at different heights (See picture), this will also change the emphasis of the load. Through experimentation, find a position in which you can hold the stretch for 30-40 seconds, this will allow you to stretch your back muscles well.

It is important:

During the exercise, make sure that the hips are located directly above the feet.

Do not hold your breath while stretching.

Alternative option

This version of the exercise will allow you to stretch even those back muscles that remained unused in the previous exercise.

1. Take the starting position described in the previous exercise and put one leg behind the other (See picture).

2. Then lean forward and place your hands on the support, hold the stretch for 10-20 seconds.

3. Change the position of the legs and repeat the exercise for the other side.

Stretching the front of the shoulder girdle and arms

This exercise stretches the muscles of the arms and the front of the shoulder girdle well, which allows it to be used in the warm-up before training by weightlifters, tennis players, basketball players and other athletes.

1. Stand in front of a vertical support (wall) and rest against it with your right hand at shoulder level (See Figure No. 1), then put your left hand behind your back and also rest against the wall (See Figure No. 2). This is the starting position.

2. Slowly turn your head and keep your right shoulder as close to the wall as possible and try to look over your left shoulder (See Figure #3). Hold the stretch for at least 10 seconds.

3. Repeat the exercise for the other side.

It is important:

Perform the exercise at a deliberately slow pace, controlling the load on the muscles in order to feel their stretch well.

Stretching the lateral parts of the body, shoulder girdle and arms

This is a great exercise for stretching and relieving tension in the muscles of the upper torso.

1. Stand up and stretch your arms in opposite directions. This is the starting position.

2. Stretch your arms out to the sides and hold the stretch for 10 seconds (See picture).

3. Change the position of the hands and repeat the exercise.

It is important:

While doing the exercise, try to relax the lower jaw

Do not hold your breath while stretching.

Stretching the body in a standing position. Part 1

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

Article protected by copyright and related rights. When using and reprinting the material, an active link to the healthy lifestyle portal hnb.com.ua is required!