A set of exercises for stretching on the back. Part 1


We bring to your attention a set of exercises for stretching and relaxing muscles, which is performed in the supine position.

Groin stretch lying on your back

1. Lie on your back. Bend your legs at the knees and spread them apart so that the soles of your feet touch each other, then relax. This is the starting position.

2. Under the influence of gravity, the legs will fall down, stretching the muscles of the groin. Stay in this position for 30-40 seconds depending on how you feel.

groin stretch

It is important:

For ease of execution, place a small pillow or a special roller under your head.

Alternative option

1. Lie down in the starting position.

2. Perform 10-12 smooth swinging movements of the legs with a small amplitude (as shown in the figure).

groin stretch - method number 2

It is important:

The amplitude of movement should be small (no more than 3 cm in each direction) so as not to pull the inguinal muscles.

The movement must be performed along the entire length of the leg, starting from the hip and ending with the feet.

Stretching the muscles of the lower back, upper and side of the thighs

1. Lie on your back, bend your legs at the knees and place them parallel to each other. Place your hands behind your head, fingers crossed at the back of your head so that your elbows are on the floor. This is the starting position (See Figure No. 1).

2. Throw the left leg over the right (as shown in Figure 2). Then, pressing down with your left foot, lower your right leg to the floor (See Figure No. 3) until you feel a stretch in the lower back and outer thigh.

3. Stay in this position for 15-20 seconds, then return to the starting position and stretch the other leg.

back and hip stretch

It is important:

Try to completely relax all the muscles while doing this exercise.

Do not hold your breath while stretching, breathe slowly and rhythmically.

Keep your upper back, shoulders, back of the head, and elbows off the floor.

Do not try to squeeze the maximum out of yourself, your task is good, but not until pain (!), Pull the muscles of the lower back and the outer side of the thighs.

This exercise not only allows you to stretch the target muscles, but also relax them. And if you suffer from lower back pain, then doing this exercise can alleviate or completely relieve pain.

Stretching according to the PNS method: contraction — relaxation — stretching

lumbar stretching according to the PNS method

1. Lie down in the starting position and cross your left leg over your right.

2. Now you need to induce contraction of the target muscles (external thigh muscles and lower back). To do this, pressing the left leg, pull the right leg to the body (See Figures No. 1 and No. 2). Stay in this position for 5-10 seconds, then relax.

3. When the muscles relax, perform the stretch described above.

This version of the exercise is well suited for those whose muscles are difficult to stretch in the usual way.

A set of exercises for stretching on the back. Part 2

A set of exercises for stretching on the back. Part 3

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

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