Good stretching gives the body a graceful look and reduces the risk of injury. Almost everyone can achieve impressive results if they exercise daily.
A set of exercises for stretching the legs. Repeat each exercise 7-10 times, lingering at the extreme point for 20-30 seconds. First, stand with your legs as wide as possible. In this case, the feet should be perpendicular to the shoulder line. Do your squats as follows. Lower your pelvis down, linger and rise. Over time, the tendons and joints will develop and allow the legs to be widened. Second: put 1 leg forward, the other - back. Squat in this position, trying to bring your back leg as far as possible. Third: put your feet shoulder-width apart. Bend them at the knees, bring them together in place, then spread them apart.
Movable joints and flexible muscles in the pelvic area are an excellent prevention of gynecological diseases.
Fourth: put your feet next to each other, bend your knees. Move your knees in different directions. Fifth: bend one leg at the knee and stretch towards the face. The back remains straight. Help yourself with your hands. Repeat with the other leg. Sixth: lift your leg off the ground and rotate your foot in different directions. Change your leg. Seventh: grab the leg bent at the knee and pull it to the chest. Eighth: swing straight legs to the sides, back and forth. An ideal result to strive for - the leg touches the shoulder when lifting laterally and the head when swinging forward. Ninth: bending forward while sitting. Strive to lie with your body on outstretched legs, linger for half a minute.
You can see the significant results of your work after 1-1.5 months of regular classes. In order not to get injured, start performing difficult exercises last, when the muscles are already warmed up.
A set of exercises for stretching the spine. First: make a circular motion with your pelvis. The amplitude is as wide as possible. Do 10 movements in each direction. Second: tilt your body to the sides, back and forth. 10 times for each direction. Third: reach with your hands to the ground from a standing position. Do not bend your knees. Aim to touch the floor with your palms. Hold at the end point for half a minute. Fourth: tilt back and grab your heels with your hands. As your stretch improves, try touching your head with your feet, and then completely press your back against them. Fifth: bridge from a prone position. Try to get as high as possible above the floor. Learn to do the bridge from a standing position only with belay.
Stretching is advisable before every serious physical activity. This will reduce the risk of injury.
Sixth: lie on the floor, raise your straight legs and throw them behind your head. The knees should eventually touch the head. Help yourself with your hands if necessary. Hold in the extreme position for a few seconds. Seventh: lie on your stomach and rise from this position on straight arms. Look around to the right, then to the left. The better your stretch, the closer you can bend to your legs. At the same time, the legs remain motionless. Repeat this movement 5 times. Eighth: lie on the floor. Hands behind your head, lift your legs and head at the same time. Try to bring them as close as possible. If it's too heavy, grab your ankles with your hands. Repeat 5 times.
A set of exercises for stretching the shoulder joints. First: swing with straight arms in a wide range. Do 10 circles in each direction. Second: raise one hand, and with the other push it behind the head below the elbow. Hold in the extreme position for 20 seconds. Third: extend one arm in front of you, and press it against the chest with the other. The outstretched arm remains straight at all times. Hold for 20 seconds. Fourth: clasp your hands behind your back and jerk upwards 10 times. Then repeat this movement with the body tilted.
