Stretching while wrestling


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Stretching will allow you to protect your muscles from sprains and injuries during wrestling

Before you start stretching, spend 2-3 minutes on a light jog to warm up your muscles.

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 neck

A brief description of the exercise: tilt your head to your left shoulder and at the same time pull your right hand down and to the left behind your left back.

3. Triceps and Upper Shoulders Stretch

A brief description of the exercise: applying pressure with one hand, gently move the elbow behind the head with the other, until a feeling of slight stretching appears.

4. 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.

5. 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.

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. 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.

8. Stretching the hip belt

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

9. 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.

10. Turns of the spinal column

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.

11. 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.

12. Stretching the buttocks and muscles of the back of the thigh

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.

13. Stretching the muscles in the groin area

A brief description of the exercise: applying pressure with your hands at the same time resist this movement, bringing your knees to meet each other.

14. Stretching the muscles of the groin and pelvis

A brief description of the exercise: slowly lean forward with your body until you feel a stretch.

15. 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.

16. Rolls on the back

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

It will take you about 6 minutes to complete all the exercises of the complex, and for its abbreviated version (exercises No. 1, 2, 4, 7, 8, 9, 11, 12, 16) — only 3 minutes.

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

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