Stretching for a tourist
This set of stretching exercises will allow you to prepare your muscles for the upcoming hike and relieve tension after it.
These stretches will take you about 7 minutes.
1. Stretching the feet
Brief description of the exercise: lift the leg and rotate the foot in a circular motion, first in one direction and then in the other direction.
2. Calf stretch
Brief description of the exercise: Take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the straightened hind leg.
3. 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.
4. Stretching the hip joints
Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.
Brief description of the exercise: squat, spread your knees 10-30 cm, depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees.
6. Torso forward
A brief description of the exercise: lean forward with your torso and rest your hands, placed shoulder-width apart, on a tree branch. Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it.
7. Triceps and Upper Shoulders Stretch
A brief description of the exercise: pressing with one hand on the other, gently wind her elbow behind her head.
8. Trapeze and Shoulder Stretch
Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.
9. Exercise for stretching the shoulders, hands and fingers
A brief description of the exercise: interlace your fingers in the lock, then raise your hands up with palms outward.
10. Upper body stretch
A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a slight stretch in your shoulders, arms, or chest.
11. Exercise to relax the muscles of the neck
A brief description of the exercise: tilt your head to your left shoulder and at the same time pull your right hand down and to the left behind your left back.
12. Stretching the chest and lumbar region of the back
Brief description of the exercise: in a standing position, push the lower back forward with your hands to feel the stretch in the lower back and chest.
13. Turns to the sides
A brief description of the exercise: turn the body and head in one direction, trying to look over your shoulder, and at the same time turn your hips in the opposite direction.
14. Groin stretch
Brief description of the exercise: bend the leg at the knee and at the same time move the pelvis towards the bending leg.
15. 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.
16. Stretching the back muscles of the thigh and lower back
Brief description of the exercise: from a standing position, slowly bend down to feel the stretch in the lower back and hip extensors.
If there is not enough time for a full complex, do exercises No. 2, 4, 6, 8, 12, 13, 15. This mini-complex will take about 3 minutes.
Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson
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