Beauty

Before performing this set of exercises, stretch for 2-3 minutes — this will warm up the muscles.

1. Stretching the trapezoid and shoulders

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

2. Pelvic stretch

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

3. Stretching the forearms and wrists

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

4. 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.

5. 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.

6. 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.

7. Stretching the muscles of the back

Brief description of the exercise: stretch simultaneously in both directions with a versatile leg and arm.

8. Exercise to relax the muscles of the neck

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

9. 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.

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

A brief description of the exercise: in the prone position, throw the left leg over the right and pressing the right leg with the left leg, achieve a feeling of stretching in the lumbar region and the outer surface of the thigh.

11. 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.

12. Stretching the wide fascia of the thigh

Brief description of the exercise: gently pull the heel towards the buttocks and at the same time drive the knee down to the floor, until a stretch appears in the outer side of the thigh.

13. Calf stretch

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.

14. Quadriceps and knee stretch

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

15. 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.

16. Forward torso

A brief description of the exercise: lean forward with your torso and rest your hands, placed shoulder-width apart, on the bike. Under the influence of gravity, the torso will gradually bend down, stretching the spine and the muscles surrounding it.

When there is not enough time to complete the entire complex, do exercises No. 2,13,14,15,16. This will only take 3 minutes.

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

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