Stretching makes muscles stronger and joints more mobile. Stretching can reduce your risk of injury. It is recommended to conduct such sessions daily.
Stretching the muscles of the upper group
Start stretching from the neck. Stand up, straighten your back. Tilt your head alternately to each shoulder, then back and forth. Do not lift your shoulders.
To stretch your arm muscles, do the following exercises. In a standing position, straighten your left arm in front of you. Grab your elbow with your right hand and pull it towards your right shoulder. Hold this position for a few seconds, then change hands. Join your hands in a lock on the back: one hand reaches out to the shoulder blades from above, the other holds it from below and pulls towards itself. To stretch your biceps, grasp the doorframe with one hand and tilt your body to the side. You will feel the corresponding arm muscles stretch.
To stretch your chest muscles, place your straight arms behind your back and close your palms tightly. Raise your arms as high as possible. Another exercise: stand in a doorway, rest your elbows on the doorframes, and lean forward. Feel your pectoral muscles stretch. You can also kneel in front of a bench, put your elbows on it. You need to strive with your chest as low as possible to the floor.
To stretch the abdominal muscles, stretch your whole body up, then do the bridge. To do this, from a prone position, rise above the floor on your palms and feet. At the same time, the palms are behind the head.
To stretch your back muscles, try the stretching cat pose. Get on all fours, alternately round and arch your back. Another exercise: Sit on the couch, pull your legs under you. Place your hands on the floor. Bend your arms and at the same time bend in your back. Bend your legs at the knees and try to touch the back of your head with your fingers. This is not as difficult an exercise as it might seem. Another exercise: lie on the floor and throw straight legs behind your head.
Stretching the muscles of the lower group
Sit on the floor to stretch your leg muscles. Stretch straight legs in front of you. Lean your body forward and try to touch your chest and abdomen to your legs. In addition to the leg muscles, this exercise also stretches the back muscles. Another exercise: Stand up, grab the wall for balance. Swing each leg forward, backward, and sideways. To stretch your thigh muscles, grasp the ankle of your leg and pull it towards your head. Hold the other hand for balance.
To stretch your calf muscles, take a standing position. Lean forward, rest your hands on the floor and move forward a little. The back and legs remain straight and the body is bent at a 90 degree angle. Try to reach the floor with your heels in this position. Also, to stretch the calf muscles, you can simply step on an object with your toe and point your heel down.
