Beauty

1. Stretching the hands and wrists

Brief description of the exercise: clasp your fingers in the castle directly in front of you and make 10-12 rotations in your wrists.

2. Exercise to relax the muscles of the shoulder girdle

Brief description of the exercise: raise your hands with your palms up and slightly back to feel a slight stretch.

3. Shoulder stretch

Brief description of the exercise: gently pull the elbow of the hand to the opposite shoulder.

4. Stretching the muscles of the upper body

Brief description of the exercise: interlace your fingers in a lock at the back of your head and spread your elbows to the sides, then bring your shoulder blades together until you feel tension in your upper back.

5. Relaxing the back muscles of the thighs

Brief description of the exercise: take a standing position with your knees slightly bent, this will contract the quadriceps and relax the muscles of the back of the thighs.

6. 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.

7. Stretching the front of the hip belt

Brief description of the exercise: slowly lower the pelvis down, feeling the stretch in the hip girdle.

8. 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.

9. Exercise for stretching the spine

A brief description of the exercise: take a pose as shown in the figure, then smoothly turn your head and upper half of the body, while pressing your right hand on the outer thigh of your left leg.

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

Brief description of the exercise: slowly tilt the body towards the foot of the outstretched leg until you feel a slight stretch.

11. Exercise to relax the muscles of the cervical region

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 your chest, feeling a stretch in the back of the thigh.

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

A brief description of the exercise: tilt your left leg towards the floor with your right hand until you feel a slight stretch in the lower back and outer thigh.

14. 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.

15. Quads and Knees Stretch

Brief description of the exercise: take the foot of the opposite leg with your hand and gently pull it towards the buttocks.

16. Trapeze and shoulder stretch

Brief description of the exercise: raise your shoulders as high as possible up to feel the tension in the muscles of the trapezium and neck.

It will take you about 6 minutes to complete all the described exercises, and in case of lack of time, limit yourself to exercises No. 1,2,4,5,6,7,15. This will take about 2 and a half minutes.

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

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