Beauty

Stretching the front of the hip belt

This is a great exercise for stretching the front of the hips, hamstrings, and groin.

1. Take a position as if you were trying to sit on a longitudinal twine: in this case, the knee of one leg was directly above the ankle, and the knee of the other leg was pressed to the floor. This is the starting position.

2. Without changing the position of the knees, gently lower the pelvis down until you feel a slight stretch. Stay in this position for 15-20 seconds.

3. Change position and do the exercise for the other leg.

It is important:

Make sure that the knee of the front leg is located exactly above the ankle, otherwise the effectiveness of this stretch will decrease.

The greater the distance between the knee of the back leg and the heel of the other leg, the easier it is to stretch the muscles of the legs and the side of the pelvis.

Alternative option

This exercise stretches the hip joint, groin and lower back well.

1. Take the starting position (from the previous exercise) and slowly turn the left side of the pelvis inward, this will allow you to change the stretch area.

2. Now gently lower your pelvis down until you feel a slight stretch. Hold it for 15-20 seconds.

3. Then stretch for the other leg.

It is important:

If you look over your shoulder while doing this exercise, you can simultaneously stretch the muscles of your upper back and neck.

Groin stretch

1. Take the starting position from the previous exercise, bend the knee at an angle of 90 degrees with the leg set back (See figure), then tear off the shoulder from the other knee and move the hands closer to each other. This is the starting position.

2. Gently lower your pelvis down until you feel a slight stretch in your groin area. Then stay in this position for 10-15 seconds.

3. Change position and do the exercise on the other side.

It is important:

In the process of stretching, do not move the knee back and the foot advanced forward.

Make sure that the knee of the front leg is exactly above the ankle, otherwise the effectiveness of this stretch will decrease.

Stretching of the hip joints

This exercise perfectly stretches the hip joints. As well as the muscles of the groin and the hamstrings.

1. Push the knee forward, tilt the body forward and hold the body weight by resting on the fingers and back leg (See Figure No. 1). This is the starting position.

2. Gently lower your pelvis down until you feel a slight stretch. Also, instead of lowering the pelvis down, you can tilt the torso to the inside of the knee of the extended leg (See Figure #2). Hold this position for about 15-20 seconds.

3. Repeat the exercise for the other leg.

It is important:

Lean on your hands so as not to lose balance while doing this exercise.

Alternative #1

This exercise also perfectly stretches the hip area and is good for the lower back.

1. Push the knee of one leg forward, and with the other rest on the floor, straighten the torso and rest the palms of the straightened hands on the thigh of the front leg (See figure). This is the starting position.

2. Now slowly lower your pelvis down and hold the stretch for 10-15 seconds.

3. Change position and do the exercise on the other side.

Alternative #2

1. Take the starting position as in option # 1, then tear off the knee of the back leg from the floor and lean on the toes and forefoot, while slightly straightening the leg.

2. Now slowly lower your pelvis down and hold the stretch for 10-15 seconds.

3. Do this exercise for the other side.

Stretching the muscles of the legs. Part 1

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

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