Beauty

1. Exercise for stretching the shoulders, hands, wrists 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 as high as possible.

2. Stretching the muscles of the trapezius and shoulders

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

3. Stretching the muscles in the armpits and shoulders

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.

4. 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.

5. Knee, quad and ankle stretch

Brief description of the exercise: gently lean back until you feel a slight stretch. If, while sitting in this position, you experience discomfort, or even pain, then in this case, lean forward and rest your hands on the floor.

6. Stretching the forearms and wrists

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

7. 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.

8. 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.

9. Exercise for stretching the spine

Brief description of the exercise: smoothly turn the head and upper half of the body to the left, while pressing the outer part of the thigh of the left leg with the right hand.

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

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

11. Exercise for stretching and relaxing the muscles of the neck

Brief description of the exercise: lying on your back, press with your arms crossed behind your head on the back of your head to stretch the neck muscles.

12. 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.

13. Stretching the muscles of the back of the thigh

Brief description of the exercise: in the supine position, grasp the leg with one hand and pull it towards the chest, feeling the stretch in the back of the thigh.

14. Squatting

Brief description of the exercise: squat down, spread your knees 10-30 cm, depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees.

15. Stretching the hip belt

Brief description of the exercise: slowly lower yourself down, feeling a stretch in the hip area.

16. Exercise for the arms and muscles of the upper back

A brief description of the exercise: sitting at the workplace, clasp your fingers in the lock and straighten them straight in front of you, turning your palms outward.

17. Body stretch

A brief description of the exercise: lie on your stomach on a surfboard, stretch your straightened arms and legs in different directions, while pulling in your stomach.

18. Exercise for stretching the chest

Brief description of the exercise: bring the shoulder blades together so that the chest moves forward.

Approximate time to complete all exercises: 6 minutes. If time is short, we offer a mini-complex (3 minutes), including exercises No. 1, 2, 5, 6, 16, 17, 18.

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

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