Beauty

To warm up the muscles, a light jog for 3-5 minutes is suitable.

1. Stretching the trapezoid and shoulders

Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.

2. Stretching the armpits and shoulders

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

3. Upper body stretch

A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a slight stretch in your shoulders, arms, or chest.

4. Calf stretch

Brief description of the exercise: take the position as in the figure and smoothly move the pelvis forward until you feel a stretch in the calf of the back leg.

5. 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.

6. Relaxing the hamstring muscles

Brief description of the exercise: take a standing position with your knees slightly bent, this will contract the quadriceps and relax the hamstrings.

7. Stretching the back muscles of the thigh and lower back

Brief description of the exercise: gently bend down until you feel a slight stretch in the hip extensor area.

8. Stretching the front of the hip belt

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

This set of exercises will take you about 4 minutes. If there is no time to complete all the exercises, stop at exercises No. 3, 4, 5, 8. Such a mini-complex will take only 1.5 minutes.

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

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