Beauty

Just before stretching, spend a few minutes walking to warm up your muscles.

1. Stretching the trapezoid and shoulders

Brief description of the exercise: raise your shoulders up until tension appears in the trapezoid and neck.

2. Stretching the armpits and shoulders

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

3. Turns to the sides

A brief description of the exercise: turn the body and head in one direction, trying to look over your shoulder.

4. Stretching the chest and lumbar region of the back

Brief description of the exercise: push your lower back forward with your hands to feel the stretch in the lower back and chest.

5. 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.

6. 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.

7. 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.

8. Seated 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. 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.

10. Stretching the inner surface of the thigh and lower back

Brief description of the exercise: gently tilt the body towards the foot of the outstretched leg.

11. Relaxing the neck muscles

Brief description of the exercise: lying on your back, press your hands on the back of your head to stretch your neck muscles.

12. Stretching the muscles of the back of the thigh

A brief description of the exercise: take a position lying on your back, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.

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

Brief description of the exercise: press the left foot on the right, lowering it to the floor until you feel a stretch in the lower back and outer thigh.

14. Stretching the shoulders, arms and latissimus dorsi

Brief description of the exercise: gently lean back until you feel a stretch in the outstretched arm and adjacent muscles of the shoulder, and upper and lateral parts of the back.

15. 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.

16. Exercise for the groin muscles

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.

All exercises take about 7 minutes to complete. In case of lack of time, perform an abbreviated program, which includes exercises No. 1, 3, 4, 5, 6, 7, 8, 9, 15, 16 — this will take approximately 4 minutes.

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

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