Beauty

1. 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.

2. 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.

3. 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.

4. Spinal rotation

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.

5. 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.

6. 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.

7. Chest stretch

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

8. 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.

9. Stretching and relaxing the muscles of the back of the thigh

Brief description of the exercise: lying on your back, pull one leg to your chest to feel the stretch in the back of the thigh.

10. 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.

11. 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.

12. Stretching the muscles in the pelvic area

Brief description of the exercise: gently lower the pelvis down and hold the stretch.

13. Wrist and hand stretch

A brief description of the exercise: interlock your fingers in the castle directly in front of you and make 10-12 rotations in the wrists in the direction of the clock hand, then perform 10-12 rotations in the opposite direction.

14. Trapeze and shoulder stretch

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

15. 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.

16. 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.

Approximate time to complete all exercises is 6 minutes. The mini-complex (exercises No. 1, 3, 4, 6, 11, 12, 14, 15) will take about 3 minutes.

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

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