Beauty

The presented set of exercises can be performed at any time of the day convenient for you. Its regular implementation is not only a guarantee of your flexibility, but also a way to quickly tone yourself up and get rid of muscle fatigue.

1. Stretching the groin in the supine position

A brief description of the exercise: lying on your back, bring the soles of your bent legs together, relax and feel your legs fall under the influence of gravity.

2. Exercise to relax 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.

3. Chest stretch

Brief description of the exercise: bring the shoulder blades together so that the chest rises up.

4. Upper body stretch

Brief description of the exercise: Take a position as shown in the figure and stretch both arms in opposite directions.

5. 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.

6. Stretching the muscles of the lower back, upper and side of the thighs

A brief description of the exercise: in the supine position, throw the left leg over the right and pressing the right leg with the left leg, achieve a feeling of stretching in the lumbar region and the outer surface of the thigh.

7. Body stretch

A brief description of the exercise: lying on your back, stretch your straightened arms and legs in different directions, while drawing in your stomach.

8. Stretching the thigh and ankle in the prone position

Brief description of the exercise: lying on your side, grab the foot with your hand and pull the heel to the buttock, feeling tension in the ankle and front of the thigh.

9. Stretching the thigh and ankle with the PNS method

Brief description of the exercise: lying on your side, grab the foot with your hand and try to push the thigh forward, while pushing the hand holding it with the foot.

10. 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.

11. Stretching the groin in a sitting position

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.

12. Rotation of the spine

A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.

13. Stretching the groin in a sitting position

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.

14. Stretching the front of the hip belt

Brief description of the exercise: slowly lower the pelvis down, feeling the stretch in the hip girdle.

15. Calf stretch

Brief description of the exercise: Take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the straightened hind leg.

16. Trapeze and shoulder stretch

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

17. Exercise for stretching the shoulders, hands and fingers

A brief description of the exercise: in a standing position, fold your hands into the castle and, turning your palms, pull your hands up as far as possible.

18. 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.

19. Chest stretch

Brief description of the exercise: standing in a doorway, put your hands on the jamb and slowly move the upper half of the body forward.

20. Stretching the chest and lumbar region of the back

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.

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

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