Beauty

Stretching the gluteal muscles

1. Lie on your back. Bend the leg at the knee and place it with the shin on the thigh of the other leg, and the fingers folded into the lock on the same leg slightly below the knee. This is the starting position.

2. Using the pressure of the hands, gently pull the leg to the chest, at the same time lift the head off the floor. Move until you feel a stretch in the buttocks, then stop and stay in this position for about 15-20 seconds.

3. Repeat the exercise for the other leg.

It is important:

While exercising, breathe slowly and deeply.

Stretching option according to the PNS method

1. Take the starting position from the previous exercise.

2. First, for 4-5 seconds, press your foot on the palms clasped into the lock, overcoming their resistance. Thus, you contract the muscles before stretching. And then perform a direct stretching movement, as described in the previous exercise.

3. Repeat the procedure for the second leg.

Hip and ankle stretching exercises

1. Lie on your side and rest your head on the palm of your bent arm. This is the starting position.

2. With your free hand, grasp the foot between the fingers and the ankle and gently pull the heel towards the buttock, thus stretching the ankle and the front of the thigh at the same time. As soon as you feel a stretch, stop and stay in this position for about 10 seconds.

3. Repeat the exercise for the other leg.

It is important:

Never stretch until you experience pain in the knee joint.

Stretching option according to the PNS method

1. Take a starting position, lying on your side.

2. First, holding the leg with your hand, try to move the thigh forward and, at the same time, push the foot holding it with the hand. In this way, you relax the hip extensors, contributing to a better stretch of the hip flexors and the front of the shoulder. Stay in this position for about 10 seconds.

3. Repeat the exercise for the other leg.

It is important:

When performing the exercise, make sure that the body is located on the same line.

Stretching the broad fascia of the thigh

1. Lie on your side and grab your ankle with your hand, then gently pull the heel towards the buttocks and at the same time direct the knee down to the floor. When you feel a slight stretch in your outer thigh, stop and stay in this position for about 15-20 seconds.

2. Then do the exercise for the other leg, turning to the other side.

Stretching the quadriceps muscle in a sitting position

This exercise will help stretch the muscles of the front of the thigh and hip girdle.

1. Sit on the floor, bend your right leg at the knee so that its heel is next to the outside of the thigh. Either bend the left leg so that its sole is next to the inside of the thigh of the right leg, or stretch it out in front of you. Rest your hands on the floor to maintain balance. This is the starting position.

2. Slowly lean back with your body until you feel a slight stretch in your thigh. At this point, stop and hold the stretch for about 10-15 seconds.

When the sensation of stretching decreases, bend even lower and stay in this position for another 10 to 15 seconds, then slowly return to the starting position.

3. Now stretch the left leg.

It is important:

Pay attention to the position of the foot in this exercise: it should be in line with the lower leg. If the foot turns outward, then the load on the knee joint increases.

When performing the exercise, watch the position of the knee — when the knee is lifted off the floor, it is necessary to reduce the inclination of the body, since the stretch is excessive.

Do not stretch until pain occurs.

If you experience pain in your knee while doing the exercise, try repositioning your bent knee by moving it closer to the centerline of your body (see illustration). This method will allow you to remove the load from the knee, but if this recommendation does not help, then it would be better to abandon the exercise altogether.

Continuation

1. After completing the previous exercise, try to turn the hip joint of the bent leg forward (see figure), while straining the buttocks for 6-8 seconds.

2. Then return to the starting position and continue to stretch the outer thigh for another 10-15 seconds.

3. Repeat the exercise for the other leg.

Stretching exercises for the legs, feet and ankles Part 1

Stretching exercises for legs, feet and ankles Part 3

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!