Beauty

Stretching the inner thigh and lower back

1. Sit as shown in Figure No. 1: the right leg is straightened, the left leg is bent at the knee and the sole of the foot touches the inner surface of the right thigh. This is the starting position.

2. Slowly tilt the body towards the foot of the outstretched leg (see figure #2) until you feel a slight stretch. Stay in this position for about 10 — 15 seconds. After the tension decreases, lean a little lower and, after being in this position for 10 seconds, return to the starting position.

3. Repeat the exercise for the left leg.

It is important:

This exercise is best done immediately after stretching the quadriceps femoris, since at this moment it is as relaxed as possible.

When tilting the body, start the movement from the hip joint, so that the back remains straight.

Make sure that the muscles of the leg you are leaning towards are in a relaxed state, and her foot is looking vertically up.

Do not tilt your head forward and try to relax your shoulders.

If your stretch is not enough to freely reach the foot of the straightened leg, then use a towel thrown over the foot.

Variants of the position «one leg is straightened, the other is bent at the knee»

1. Sit on the floor, straighten your right leg, and bend your left knee and place it so that the foot touches the inner surface of the right thigh. Place your left hand on the shin of your right leg and at the same time place your right hand on the floor behind the body (see picture). This is the starting position.

2. Turn your head, as if looking back over your right shoulder, at the same time turning the left side of the hip belt inward until you feel a slight stretch. Stay in this position for about 10-15 seconds. This will stretch the muscles in your upper back, spine, one side of your lower back, and hip extensors.

3. Repeat the exercise for the other leg.

It is important:

While exercising, breathe slowly and deeply.

Stretching the calf and soleus muscles

1. Sit on the floor, one leg is straightened, the other is bent at the knee, the sole of the foot touching the thigh (see Figure No. 1). This is the starting position.

2. Grasp the toes of the straightened leg with your hands and pull the heel towards you. When you feel a stretch in your calf muscles, stop and stay in this position for about 10-20 seconds (see Figure #2).

3. Perform the exercise for the other leg.

It is important:

If you do not have enough flexibility to perform this exercise, then use a towel by throwing it over your foot and holding both hands on its edges.

As an alternative, you can press the heel towards the knee with the force of the leg muscles and at the same time lean forward with the whole body (see figure #3).

Stretching option according to the PNS method

1. Before performing the previous exercise, for 4-5 seconds, pull the foot with your hand towards you, while resisting this movement. This movement will contract the calf muscles.

2. Then do the previous exercise for both legs.

Stretching the outside of the leg

1. Sit on the floor, straighten your right leg, and bend your left knee and place it so that the foot touches the inner surface of the right thigh. This is the starting position.

2. With your left hand, grasp the outer side of the foot (see figure) gently turning it inward until a feeling of stretching appears in the area of ​​the outer side of the lower leg. Stay in this position for about 10 seconds.

3. Perform the exercise for the other leg.

It is important:

Pay attention to the state of the quadriceps muscle of the straightened leg: it must be in a relaxed state, otherwise the stretch will not be as effective.

If you cannot freely reach the foot of the outstretched leg with your hand, then bend it at the knee.

Stretching exercises for the legs, feet and ankles Part 1

Stretching exercises for the legs, feet and ankles Part 2

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

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