Beauty

1. Stretching the groin while sitting on the floor

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.

2. Stretching the trapezium and neck muscles

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

3. Neck stretch

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

4. Stretching the arms and upper back

A brief description of the exercise: interlace your fingers in the lock, then straighten your arms in front of you, turning your palms outward.

5. Exercise to relax the feet

Brief description of the exercise: moving, first in the longitudinal direction, and then with the help of circular movements, massage the foot in both directions with your thumbs.

6. Ankle stretch

Brief description of the exercise: overcoming slight resistance, slowly rotate the ankle joint in the direction of the clock hand, and then in the opposite direction.

7. Hip stretch

Brief description of the exercise: gently pull the leg as a whole to the chest, feeling the tension in the back of the thigh.

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

A brief description of the exercise: slowly tilt the body to the foot of the outstretched leg, helping yourself with a towel thrown over the foot.

9. Exercise to loosen the muscles of the lower back and hips

Brief description of the exercise: sit on the floor with your legs spread apart, tightly pressing your back and lower back against the wall.

10. Forearm and Wrist Stretch

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

11. Stretching the Achilles tendon and ankle

A brief description of the exercise: raise the heel of the exposed leg 1-2 cm from the floor and, pressing the chest on the thigh, try to gently touch the floor with the foot.

12. Stretching the front of the hip belt

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

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

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