Stretching exercises can rightfully be called an integral part of any workout, since insufficient body flexibility can lead to various injuries to the joints and muscles during sports. Stretching exercises regularly will help you achieve the desired results and flexibility.
It is necessary
- - chair;
- - mat.
Instructions
Step 1
Warm up thoroughly before starting the stretching exercise, otherwise there is a danger of injury. You will find it difficult to exercise if you are not warmed up. Dedicate ten to fifteen minutes to warm up on a stationary bike or treadmill. Swing your arms and legs, jump and squat, the blood in your veins will run more intensely.
Step 2
Place a chair in front of you and put your foot on its back (if your flexibility does not allow you to raise your leg high, put it on the seat). Keeping your back straight, bend forward as far as possible with your knees straight. Fix this pose for ten seconds, take the starting position. Repeat the exercise with the other leg. Over time, it will be possible to increase the height of the leg lift. This is a great stretch for your lower back and hamstrings.
Step 3
Place a gym mat on the floor and lie down. Bend your left knee and pull your arms to your chest and to the right. Do the same with the other leg. Then bring two knees up to your chest and roll back so that your knees touch your forehead. Take your time, otherwise there is a risk of neck injury. Already a week after daily workouts, you will be able to touch the floor with your knees on both sides of your head. This type of exercise stretches the spine and develops the hip ligaments.
Step 4
Sit on a chair and straighten your back, legs bent at the knees, knees bent. Without lifting your buttocks from the seat and legs off the floor, turn your torso back and try to grab the back of the chair with both hands. The turn should be strong, fix the pose for ten seconds. Then rotate your torso to the opposite side. Do not overdo it, train your muscles to this exercise gradually and slowly. It is a great stretch for your back, shoulder, neck and spine muscles.
Step 5
Keep your torso straight with your back straight, step far forward with your right foot. At the same time, the left leg should remain straight (as much as possible). Sit down without changing the position of the torso, the left knee should come close to the floor or touch it. Fix the pose for a few seconds and take the starting position, repeat the exercise with the opposite leg. This is a great stretch for your pelvic area and legs. Increase your stride length gradually so you increase your flexibility.
Step 6
In the maximally stretched position, linger for at least ten seconds, otherwise this stretch does not make sense at all. The ideal option is to hold the position for a full minute. Breathe deeply during exercise, do not hold your breath. During stretching, you should experience some discomfort, but by no means pain, this is already a sign that you have overdone it (in this case, injury may occur).
