Beauty

Before stretching, spend 2-3 minutes walking and swinging your arms — this will warm up the muscles for stretching.

1. Stretching the trapezoid and shoulders

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

2. Exercise to relax the muscles of the shoulder girdle

Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.

3. Exercise for the muscles in the armpits and shoulders

Brief description of the exercise: take the right hand by the elbow with the other hand and slowly lean to the left side.

4. Shoulder stretch

Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.

5. 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.

6. Exercise for the muscles of the upper body

A brief description of the exercise: pick up a towel and, with straightened arms, slowly move it behind your back.

7. 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.

8. Stretching the groin in a sitting position

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 area.

9. Rotation of the spine

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

10. Stretching and relaxing the neck muscles

Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.

11. 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.

12. Body stretch exercise

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

13. Stretching the knees, quadriceps and ankle

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.

14. Stretching the front of the hip belt

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

15. Squatting

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

16. Calf Stretch

Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.

If there is not enough time to complete all the exercises (5 minutes), try to complete a mini-complex (consisting of exercises No. 2, 4, 5, 13, 14, 15) — it will only take about 2 minutes to complete it.

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

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