Beauty

Stretching the back muscles of the thigh and lower back

This is a great exercise for stretching the hamstrings and lumbar muscles.

1. Take a standing position, spread your legs shoulder-width apart and parallel to each other. This is the starting position.

2. Slowly bend down until you feel a slight stretch in your hip extensor (hamstrings) area. Hold it for 10-15 seconds, then return to the starting position.

It is important:

When bending down, bend your knees slightly, this will avoid unnecessary stress on the lower back.

Leaning down, try to relax the muscles of the neck and arms.

Don’t make a common mistake: don’t jerk downward. The movement should be slow and smooth.

Do not try to beat the previous record in each next stretch, this is fraught with injury. The depth of the incline may vary from day to day depending on your condition.

Pay attention (See figure) how to return to the starting position correctly when performing this exercise.

Stretching according to the PNS method: contraction — relaxation — stretching.

1. Take a standing position, place your feet shoulder-width apart parallel to each other, slightly bending at the knees. Stay in this position for about 30 seconds, this will allow you to contract the quadriceps muscles of the thighs and, conversely, relax their antagonists — the hamstrings (See figure).

2. Now, for a while, fully straighten your legs, then again slightly bend them at the knees and gently bend down until you feel a slight stretch. Stay in this position for 10-15 seconds, then return to the starting position.

It is important:

When bending down, bend your legs at the knee joints, this will reduce the load on the lower back.

In order not to lose balance when performing this exercise, evenly distribute the weight between the hands and feet resting on the floor. If you do not have enough flexibility to rest your hands on the floor, then use a stack of books or a ladder rung for support (See picture).

Alternative option

1. Take a standing position, spread your legs shoulder-width apart parallel to each other. This is the starting position.

2. Grasp your legs with your hands at the ankles and, leaning down, gently pull your torso towards your legs until you feel a slight stretch. Stay in this position for about 10-15 seconds, trying to relax the muscles of the legs and lower back as much as possible, then return to the starting position.

It is important:

Remember to bend your knees to avoid overstretching your lumbar region.

Stretching exercises for the lower back, pelvis, thighs and groin. Part 2

Stretching exercises for the lower back, pelvis, thighs and groin. 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!