Beauty

A set of exercises for stretching the body

Body stretching exercises are a simple set of exercises performed one after the other to relax and stretch the muscles.

1. Lie on the floor, straighten your legs and stretch your arms behind your head. From this position, pulling in the stomach, stretch the toes of the foot and fingers in different directions. Stay tense for 4-6 seconds and then relax.

2. Lying on the floor for 5-6 seconds, simultaneously stretch your left arm and right leg, then relax. Repeat the exercise for the right arm and left leg and relax again.

3. Repeat exercise #1 again.

Perform this set of exercises 3 times before going to bed. This will help relieve tension and relax the muscles of the whole body.

Stretching exercises for the back of the thigh

1. Lie on your back so that the upper back and head do not come off the floor during the exercise. This is the starting position.

2. Raise your right leg, bent at the knee, so that you clasp it with both hands around the knee. Then slowly pull your leg toward your chest until you feel a stretch. Hold the leg in this position for 20-30 seconds.

3. Repeat the exercise for the left leg.

It is important:

Make sure that at the moment of stretching, the head and shoulders do not come off the floor.

When doing this exercise, do not round your lower back.

Option #1

1. Take the starting position.

2. Raise the right knee towards the chest, then, with the help of the hands, tilt and pull the leg towards the left shoulder until a slight stretch is felt. In this way, you will additionally stretch the muscles of the outer surface of the thigh. Hold the leg in this position for 10-20 seconds.

3. Repeat the movement for the left leg.

Option #2

1. Take the starting position.

2. Place your hands on the back of your right thigh and pull your knee toward the outside of your right shoulder until you feel a slight stretch. Hold the leg in this position for 10-20 seconds.

3. Repeat the movement for the left leg.

After any of the variations of this exercise, raise both legs, grab them with your hands a little below the knees, and then pull both legs at once as close to the chest as possible. Hold your legs in this position for 10-15 seconds. Then pull your head towards your knees.

Lie on your back with your upper back and head on the floor, then pull your knees up to your chest. Wrap your arms around the tops of your shins and begin to slowly spread your legs out to the sides until you feel a slight stretch in your groin or inner thighs. Stay in this position for 10-15 seconds. Then put your hands and feet on the floor, then stretch and relax.

Exercise for the lower back and outer part of the pelvis

1. Lie on the floor, lift and bend your left leg at the knee.

2. Grab your leg with your right hand and gently tilt it towards your right leg. Now turn your head, keeping it on the floor, so that you can see your left hand lying on the floor. Continue to tilt your left leg toward the floor with your right hand until you feel a slight stretch in your lower back and outer thigh. Hold your leg in this position for 15-20 seconds.

3. Repeat the exercise for the other leg.

It is important:

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

Relax your feet and ankles.

The following technique will help increase the stretch in the buttocks. Grab your right leg from below your knee (as shown) and gently pull your knee toward your opposite shoulder until you feel a moderate stretch. Hold the leg in this position for 15-20 seconds. Then repeat the movement for the other leg.

Back extension exercise

1. Lie on your stomach on the floor, then use your hands to lift the upper half of the body and rest your elbows on the floor.

2. Adjusting the position of the elbows on the floor, achieve a feeling of moderate stretch in the lower back and middle of the back. Stay in this position for 5-10 seconds, then lie down on the floor and relax.

3. Repeat the exercise 2-3 more times.

It is important:

Don’t lift your hips off the floor.

Before completing the set of exercises, lie on the floor in the fetal position: turn to the side, pull up the legs bent at the knees, fold your arms on your chest, put your hands under your head and relax.

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

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

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

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