Beauty

It takes about 8 minutes to complete a full set of stretches.

To warm up your muscles before stretching, spend 4-5 minutes doing vigorous walking or jogging.

1. Stretching the trapezoid and shoulders

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

2. 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.

3. 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.

4. Stretching the forearms and wrists

A brief description of the exercise: without lifting your palms from the floor, gently lean back, feeling a stretch in your forearms and wrists.

5. 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.

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

Brief description of the exercise: press the left foot on the right, lowering it to the floor until you feel a stretch in the lower back and outer thigh.

7. Rolling on the back

Brief description of the exercise: smoothly roll onto your back and back to the starting position, as shown in the figure.

8. Groin stretch

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.

9. Rotation of the spine

A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.

10. Stretching the pelvis and groin. Exercise #1

Brief description of the exercise: turn to face one of the legs, slowly lean forward until you feel a stretch.

11. Stretching the groin and pelvis. Exercise #2

Brief description of the exercise: slowly lean forward with the body, it is important that the movement starts from the hips, until you feel a stretch.

12. Squatting stretch

Brief description of the exercise: grab your feet with your hands, resting your elbows on the inner thighs, then, leaning forward, slowly spread your legs apart until you feel a slight stretch in the groin area.

13. Hip Stretch

Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.

14. Cross twine

Brief description of the exercise: slowly push the leg bent at the knee forward and lower the pelvis down until you feel a stretch in the groin and in the back of the leg.

15. Cross twine

A brief description of the exercise: slowly spread your legs to the sides, and at the same time lower your pelvis down until you feel a stretch in the muscles of the inner thighs.

16. Squatting

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

The mini-complex, which includes exercises No. 2, 4, 7, 8, 9, 11, 13, 16, will take you about 4 minutes.

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

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