Good stretching is important in sports and everyday life. Athletic achievement is not possible without well-stretched muscles. Muscles that have contracted during training cannot take on their original length on their own for several days. Constant training without stretching makes a person pumped up, but awkward. In life, a person without good stretching has a greater risk of injuring himself if he falls. Stretching should be done after sports activities or at any time during the day.
Instructions
Step 1
Stand straight with your legs apart two shoulder widths. As you exhale, lower your upper body, place your palms on the floor, transfer your weight to your hands. Spread your legs as far as possible, simulating a side split. Stand like this for 1-2 minutes. Gently pull your legs back to the starting position.
Step 2
Sit on your right knee, lean on your right hand, grab the boat of your left leg with your left palm. Pull the heel of your left leg towards your left buttock. Feel the stretch in the muscles in the front of your thigh. Gently straighten your left leg. Repeat the exercise on the other leg.
Step 3
Sit on the floor, stretch your legs, raise your straight arms above your head. As you exhale, lower your upper body towards your legs. Keep your back straight, pull your chest to your knees. Sit like this for 1-2 minutes. Relax your entire upper body, round your back, place your hands on the floor. After 2 minutes, straighten your back, pinch your ears with your shoulders and lift your upper body while inhaling.
Step 4
Stand up straight, fold your fingers behind your back into a "lock", open your chest. As you inhale behind your back, raise your straight arms up. Hold the position for 1-2 minutes. With an exhalation, take the starting position.
Step 5
Sit on your right thigh with your knee at a 90-degree angle and your left leg back. As you exhale, lower your upper body to the floor, feel the right thigh stretch. Do the exercise for 2 minutes. As you inhale, lift your upper body, lean on your hands, and gently straighten your right leg. Repeat the exercise with your left leg.
