Often, after intense training or other physical exertion, many people feel tightness in the body and muscle congestion. This means that the ligaments are tight, and they need to be well relaxed. There are special exercises that help achieve this goal.
Instructions
Step 1
Lie on your back and bend one leg at the knees. Wrap your arms around it and pull it to your chest. Press it down as hard as possible. But still, do not allow the sensation of pain. At the same time, try to touch the knee with your forehead, but without lifting your shoulders. Raise your head slightly and hold this position for 1 minute. Relax your limbs and breathe well. Repeat the same exercise with the other leg. This will relax your hip and back ligaments well.
Step 2
Sit on the floor with your knees bent, i.e. take a pose "in Turkish". Spread your knees to the sides, placing one foot on the other. Try to pull your feet as close to your groin as possible. Stay in this position, then tilt your body down and lower your head. Stay in this position for about 2 minutes. Don't make any unnecessary movements! This exercise effectively relaxes the ligaments of the lower leg, thighs, and back.
Step 3
Grasp the battery or any other place (stands) in the hall with both hands. Place them shoulder-width apart. Move the body back by placing your feet together. You should take a position as if you are pushing a car forward. Take an alternating quick step in place. Do it for no more than three minutes. This exercise will target the calf muscles (calf muscles), back, shoulders, and arms.
Step 4
Visit the pool and / or sauna. Taking water procedures, you are guaranteed to achieve results in relaxation of the ligaments. These are the most effective techniques. In the pool, all muscles are evenly loaded and stretched at the same time! Swim for at least 10-15 minutes and you will feel relaxation all over your body. But do not overdo it, as long swimming leads to muscle overload! The same applies to a bath or a sauna: stay there for no more than 20 minutes, so that there is no heavy load on the heart muscle!
