Beauty

Warm up your muscles before stretching.

1. Calf stretch

Brief description of the exercise: take the position as shown in the figure and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

2. Exercise for stretching the shoulders, hands and fingers

A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with your palms out.

3. Upper body stretch

A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a slight stretch in your shoulders, arms, or chest.

4. Stretching the armpits and shoulders

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

5. Knee, quad and ankle stretch

Brief description of the exercise: take a sitting position, bending your knees and stretching your toes without turning your feet in opposite directions.

6. Squatting

A brief description of the exercise: grab your feet with your hands, resting your elbows on the inner thighs, then, leaning forward, slowly spread your legs apart until you feel a slight stretch in the groin area.

7. Stretching the front of the hip belt

A brief description of the exercise: gently lower the pelvis down until you feel a slight stretch.

8. Groin stretch

Brief description of the exercise: while applying pressure with your hands, at the same time resist this movement, trying to bring your knees together.

9. 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.

10. Hip stretch

Brief description of the exercise: gently pull the leg as a whole to the chest, feeling the tension in the back of the thigh.

11. Stretching the inner surface of the thigh and lower back

Brief description of the exercise: gently tilt the upper body towards the foot of the outstretched leg.

12. 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.

13. 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.

14. Rolling on the back

Brief description of the exercise: smoothly roll onto your back and back, as shown in the figure.

15. Forearm and Wrist Stretch

A brief description of the exercise: without lifting your palms from the floor, gently lean back, feeling a stretch in your forearms and wrists.

16. Stretching the shoulders, arms and latissimus dorsi

Brief description of the exercise: gently lean back until you feel a stretch in the outstretched arm and adjacent muscles of the shoulder, and upper and lateral parts of the back.

The full complex will take you about 6 minutes, while the reduced version, which includes exercises No. 1, 2, 3, 6, 7, 11, 15, 16, will take only 3 minutes.

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

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