Beauty

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. 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. Turns to the sides

A brief description of the exercise: turn the body and head to one side, trying to look over the shoulder, and at the same time turn the hips to the other side.

5. 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.

6. Stretching the arms and upper back

Brief description of the exercise: clasp your fingers in the lock, then straighten your arms in front of you, turning your palms outward.

7. Upper body stretch

A brief description of the exercise: close your fingers behind your back in the lock. Slowly turn your elbows inward until you feel a stretch in your shoulders, arms, or chest.

8. Exercise to relax the muscles of the neck

A brief description of the exercise: tilt your head to your left shoulder and at the same time pull your right hand down and to the left behind your left back.

9. Upper back stretch

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.

10. Calf stretch

A brief description of the exercise: put your hands on the handlebars and seat of the bike (see figure) and slowly move your pelvis forward to stretch the calf muscle of the straightened back leg.

11. 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.

12. Hamstring and hamstring stretch

Brief description of the exercise: gently bend down to the raised leg until you feel a slight stretch.

13. Torso forward

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.

14. Crotch stretch

Brief description of the exercise: bend the leg at the knee joint and at the same time move the pelvis towards the bending leg until you feel a stretch in the groin area.

15. Quadriceps (quadriceps) and knee stretch

Brief description of the exercise: grasp the foot of the raised opposite leg with your hand and gently pull the heel to the buttocks until you feel a stretch.

16. Pelvic stretch

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

The whole complex will take you about 6 minutes, and its abbreviated version (exercises No. 10, 11, 12, 13, 14, 15, 16) is only about 3 minutes.

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

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