Beauty

Children have much more flexible muscles, so they will surpass your achievements very soon. The most important thing is that they realize that stretching is not a competitive discipline, and you need to stretch slowly, each time listening to your own feelings.

1. Exercise to relax the muscles of the shoulder girdle

Brief description of the exercise: raise your arms, turning your palms outward, up and slightly back.

2. Trapeze and shoulder stretch

Brief description of the exercise: raise your shoulders up, feeling the tension of the muscles in the trapezium and neck.

3. Exercise for the armpit and shoulders

Brief description of the exercise: take the right hand by the elbow with the other hand and slowly lean to the left.

4. 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.

5. Shoulder stretch

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

6. 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.

7. Stretching the muscles of the back of the thigh

Brief description of the exercise: lie on your back, grab your leg with one hand and pull it to your chest, feeling tension in the back of the thigh.

8. Body Stretching Exercise

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

9. 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.

10. Quad and Knee Stretch

Brief description of the exercise: in a standing position, take the foot of the opposite leg with your hand and gently pull the heel to the buttocks.

11. Stretching the front of the hip belt

Brief description of the exercise: slowly lower the pelvis down, feeling the stretch of the pelvic muscles.

12. Exercise for the groin muscles

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.

13. Stretching the side of the pelvis and thigh

Brief description of the exercise: gently pull the bent knee of the left leg to the right shoulder until you feel a stretch in the side of the pelvis and thigh.

14. Stretching the buttocks and muscles of the back of the thigh

Brief description of the exercise: lie on your back, lift one leg up and pull it towards you with a towel thrown over the heel, feeling tension in the back of the thigh and buttocks.

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

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