Beauty

Transverse thigh and groin stretch

This stretching of the muscles of the legs, groin and back refers to exercises of increased difficulty.

1. Sit on the floor and spread your legs apart to a comfortable distance for you. This is the starting position.

2. Raise one arm above your head and bend your body towards the opposite leg, grabbing the foot. Stretch the other arm along the body in front of you. Stay in this position for about 15-20 seconds, then relax and return to the starting position.

3. Repeat the tilt to the other leg.

It is important:

While doing the exercise, try not to hold your breath.

In addition to doing the above exercises, try experimenting. Perform stretching by independently setting the angle and side of the torso, this will allow you to diversify the muscle load, which means that the results will be much better. First, master the stretch by leaning straight forward, left or right, gradually, with improved flexibility, move on to stretching at other angles (See figure). The general principles remain the same: take your time, do not stretch to the point of pain, dose the load.

Groin stretch exercise

1. Starting position: take a sitting position, bend your knees and connect the soles of your feet together. Then lean forward and grasp the support directly in front of you, at a height slightly above the floor level (See picture).

2. Gently lean forward, pulling up and holding on to the support until you feel a stretch in the groin area. Hold the stretch for about 10-20 seconds, feeling how tense muscles gradually relax.

It is important:

Tighten your abdominal muscles as you lean forward.

The support you hold on to will help you lean forward, stabilize your legs, and maintain balance as you perform this exercise.

Stretching the pelvis and groin

1. Starting position: sitting on the corner of the gymnastic mat, legs lie on its edges (See picture).

2. Find a position where you feel a stretch and hold it for 15-20 seconds.

It is important:

Place your hands on the floor behind you for balance.

Feet should be relaxed and looking up vertically

Alternative #1

This version of the exercise will increase the stretching of the groin and pelvic girdle.

1. Starting position: the same. Keep your hands in front of you.

2. Gently leaning forward and, at the same time, spread your legs even wider and push your pelvis forward until you feel tension in the muscles of the pelvis and groin. Hold the stretch for about 15-20 seconds.

it important:

Feet should be relaxed and looking up vertically

When performing the exercise, make sure that the hips are motionless and do not turn in or out.

Do not round your back and do not tilt your head down.

Alternative #2

This version of the exercise stretches the muscles of the back of the thighs, lower back and hip joints well, and in addition, it will allow you to stretch each side separately, which is necessary if the sides are not stretched equally.

1. Starting position: sitting on the corner of the mat, legs lie on its edges.

2. Turn to face one of your legs and slowly lean forward until you feel a stretch. Hold the stretch in this position for 10-20 seconds, then relax and return to the starting position.

3. Repeat the tilt to the other leg.

It is important:

All movements in this exercise should be performed smoothly and without jerks.

Leaning forward, move your hands, resting them for balance on both sides of the foot into the mat.

The gaze should be directed to the toes of the foot you are leaning towards.

Directing your gaze over your toes, try to reach your knee with your chin (if you can’t reach it, it’s okay).

Stretching the groin and pelvis in a sitting position. Part 1

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

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