Stretching during aerobics
This set of stretching exercises will prepare the muscles for aerobics, as well as relax them immediately after the workout.
It will take you about 6 minutes to complete the entire set of exercises, not counting a light warm-up to warm up the muscles (2-3 minutes for a quick walk).
1. Stretching the trapezoid and shoulders
Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.
2. Stretching the arms and upper back
A brief description of the exercise: interlace your fingers in the lock, then straighten your arms in front of you, turning your palms outward.
3. 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.
4. Stretching the armpits and shoulders
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.
5. 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.
6. 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.
7. Stretching the pelvis
Brief description of the exercise: gently lower the pelvis down and hold the stretch.
8. 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.
9. Crotch stretch
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.
10. Stretching the groin in a sitting position
A brief description of the exercise: sitting on the floor, connect the soles of the bent legs together, then wrap your hands around your toes and gently lean forward, feeling a stretch in the groin.
11. Spinal twist exercise
Brief description of the exercise: rest your left hand on the floor surface and, while inhaling, gently turn your head and at the same time the upper body and pelvis, so as to look over your left shoulder until you feel a stretch.
12. Exercise to relax the muscles of the neck
Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.
13. Stretching the muscles of the back of the thigh
A brief description of the exercise: take a position lying on your back, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.
14. Glute and hamstring stretch
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.
15. Exercise for the lower back and outer part of the pelvis
A brief description of the exercise: tilt your left leg towards the floor with your right hand until you feel a slight stretch in the lower back and outer thigh.
16. Back stretch
Brief description of the exercise: stretch simultaneously in both directions with a versatile leg and arm.
If you do not have time to complete the full complex, then replace it with a mini-complex that includes exercises No. 3, 4, 5, 7, 9,13,16. It will take no more than 3 minutes.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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