Beauty

Before stretching, spend 2-3 minutes walking to warm up your muscles.

1. Stretching the muscles of the trapezius and shoulders

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

2. Neck stretch

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 with your left hand.

3. Forward bends

A brief description of the exercise: lean forward with your torso and rest your hands, placed shoulder-width apart, on the bike. Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it.

4. Stretching the muscles of the outer side of the pelvic girdle

Brief description of the exercise: slowly turn the right side of the pelvis and thigh inward, then smoothly move the pelvis to the right, while tilting the shoulders to the other side, until you feel a slight stretch in the pelvic region.

5. 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.

6. Chest stretch

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

7. Squatting

Brief description of the exercise: squat, spread your knees 10-30 cm, depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees.

8. Calf stretch. Exercise #1

Brief description of the exercise: take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

9. Calf stretch. Exercise #2

A brief description of the exercise: moving the pelvis forward and, at the same time, gradually bend the back leg at the knee.

10. Groin stretch

Brief description of the exercise: bend the leg at the knee joint and at the same time move the pelvis towards the bending leg.

11. Foot stretch

Brief description of the exercise: lift the leg and rotate the foot in a circular motion.

12. Stretching the back of the thigh, buttocks and pelvis

Brief description of the exercise: slowly pull your leg with your knee to your chest until you feel a stretch.

13. Quadriceps and knee stretch

Brief description of the exercise: take the foot of the opposite leg with your hand and gently pull it towards the buttocks.

14. Groin and hamstring stretch

Brief description of the exercise: move the pelvis forward while bending the leaning leg.

The entire set of exercises will take about 5 minutes to complete, and its shortened version (exercises No. 1.3, 7, 9.12) will take only about 1.5 minutes.

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

Article protected by copyright and related rights. When using and reprinting the material, an active link to the healthy lifestyle portal hnb.com.ua is required!