Beauty

Before stretching, take 2-3 minutes to warm up your muscles.

1. Stretching the calf muscles

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.

2. 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.

3. Stretching the back muscles of the thigh and lower back

Brief description of the exercise: from a standing position, slowly bend down until a stretch appears in the lumbar region and hip extensors.

4. Stretching the quadriceps and muscles and ligaments of the knees

Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel to the buttocks.

5. Stretching the pelvis

Brief description of the exercise: gently lower the pelvis down and hold the stretch.

6. Stretching the groin in a sitting position

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.

7. Spinal twist exercise

Brief description of the exercise: rest your left hand on the floor surface and, while inhaling, gently turn your head and at the same time the upper body and pelvis, so as to look over your left shoulder until you feel a stretch.

8. Chest stretch

Brief description of the exercise: bring the shoulder blades together so that the chest rises up.

9. Exercise to relax the muscles of the neck

Brief description of the exercise: in the supine position, press the back of the head with your hands to stretch the muscles of the neck.

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

A brief description of the exercise: in the supine position, throw the left leg over the right and, pressing the left foot on the right, achieve a sensation of stretching in the lumbar region and the outer surface of the thigh.

11. Body Stretching Exercise

A brief description of the exercise: lying on your back, stretch your straightened arms and legs in different directions, while pulling in your stomach.

12. Forearm and Wrist Stretch

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

13. Exercise to relax the muscles of the shoulder girdle

A brief description of the exercise: raise your hands with your palms up and take them slightly back.

14. Exercise for the armpit and shoulders

Brief description of the exercise: take the right hand by the elbow with the other hand and slowly lean to the left side.

15. Shoulder stretch

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.

16. 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.

If you do not have enough time to complete all the exercises, then replace it with a mini-complex that includes exercises No. 1, 2, 5,13,14,15,16. It will take about 3 minutes to complete.

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

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