Beauty

Before stretching, spend 2-4 minutes walking or jogging to warm up your muscles.

1. Stretching the trapezoid and shoulders

Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.

2. Stretching the armpits and shoulders

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.

3. 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.

4. Shoulder stretch

Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.

5. Upper body stretch

Brief description of the exercise: raise the club on straightened arms above your head and slowly move it behind your back.

6. Squatting

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.

7. 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.

8. Groin stretch

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.

9. Turns of the spine

Brief description of the exercise: smoothly turn the head and upper half of the body, while pressing the outer part of the thigh of the left leg with the right hand.

10. Stretching the thigh and ankle in the supine position. Exercise #1

A brief description of the exercise: first, holding the leg with your hand, try to move the thigh forward and, at the same time, push the hand holding it with the foot. In this way, you relax the hip extensors, contributing to a better stretch of the hip flexors and the front of the shoulder.

11. Stretching the thigh and ankle in the supine position. Exercise #2

Brief description of the exercise: grasp the foot with your hand and pull it towards the buttock, feeling tension in the ankle and front of the thigh.

12. Glute and hamstring stretch

Brief description of the exercise: in the supine position, lift one leg up to feel the stretch in the back of the thigh and buttocks.

13. Stretching and relaxing the muscles of the back of the thigh

Brief description of the exercise: lying on your back, pull one leg to your chest to feel the stretch in the back of the thigh.

14. Exercise for the lower back and outer part of the pelvis

Brief description of the exercise: tilt your left leg with your right hand to feel the stretch in the lower back and outer thigh.

15. Body stretch

A brief description of the exercise: lying on your back, stretch in different directions with straightened arms and legs and at the same time pull in your stomach.

16. Exercise to relieve tension in the neck

A brief description of the exercise: lying on your back, grab your head with your hands and lift it up to feel the stretching of the neck muscles.

17. Stretching the knees, quadriceps and ankle

Brief description of the exercise: gently lean back until you feel a slight stretch. If, while sitting in this position, you experience discomfort, or even pain, then in this case, lean forward and rest your hands on the floor.

18. Hip Stretch

Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.

19. Squatting

A brief description of the exercise: squat down, turn your feet to the sides at an angle of 15-20 degrees and, depending on your flexibility, spread your knees 10-30 cm.

20. Calf stretch

Brief description of the exercise: take a position as shown in the figure and smoothly move the pelvis forward to feel the tension in the calves.

It will take you about 8 minutes to complete the entire set of exercises, but if you don’t have enough time, we suggest that you complete a mini-complex that includes exercises No. 1, 3, 4, 5, 6, 7, 18, 19, 20. To perform mini-complex need only about 4 minutes.

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

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