Beauty

Warm up your muscles before doing stretching exercises.

1. 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.

2. 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 slight stretch in your shoulders, arms, or chest.

3. Stretching the trapezoid and shoulders

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

4. 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.

5. 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.

6. 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.

7. Calf stretch

Brief description of the exercise: take the position as shown in the figure and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

8. 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.

9. Hip Stretch

Brief description of the exercise: without lowering the knee of the back leg to the floor, gently lower the pelvis down.

10. 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.

11. Exercise for 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.

12. 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.

13. Exercise for stretching the body

A brief description of the exercise: lying on your back, stretch your straightened arms and legs in different directions, while drawing in your stomach.

14. Relaxation of 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.

15. 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.

16. Stretching the back of the thigh

Brief description of the exercise: in the supine position, grab your leg with one hand and pull it to the chest, feeling the stretch in the back of the thigh.

All exercises will take about 6 minutes to complete. When there is not enough time, do only exercises No. 2, 4, 5, 7, 9, 10, 12, this will take 2 times less time.

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

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