Ligaments are the connective tissue that connects the skeletal bones. Most of the ligaments are located near the joints. Thus, to develop the ligaments, it is necessary to regularly do exercises to improve the functioning of the joints in the body. Include joint gymnastics, stretching exercises in your workouts, and your ligaments will become strong and elastic.
Instructions
Step 1
At the beginning of the session, do some joint exercises. Stand straight, stretch your arms in front of you, alternately make circular movements in the wrist, elbow and shoulder joints of the hands. Transfer your body weight to your right leg, and also describe circles in the hip, knee and ankle joints of the left leg. Repeat exercises on the joints of the right leg.
Step 2
Stand straight with feet shoulder-width apart, arms at your sides. With an exhalation, lower your upper body down, grab your shins with your hands, stretch your chest forward. Lock the position for 1 minute. As you inhale, transfer your body weight to your right leg, put both hands on the lower leg of the same leg, pull your stomach to your thigh. Hold this pose for 1 minute. As you inhale, shift your body weight back to the middle and then to the other leg. Repeat the stretch on your left leg.
Step 3
Sit on the floor, straighten your legs in front of you, raise your arms up. With an exhalation, lower your upper body to your legs, stretch your chest forward, try not to round your back. Wrap your fingers around your shins, feet or toes, breathe in your belly. Fix the pose for 2-3 minutes. While inhaling, return to the starting position, reach up for your hands.
Step 4
Sit on your heels, clasp your fingers behind your back in a "lock". As you inhale, open your chest as much as possible, raise your arms up, opening your shoulder joints. Hold the pose for 3-5 minutes. With an exhalation, return to the starting position.
Step 5
Sit with your knees bent and your feet on the edges of your thighs. Your knees and shins should be completely flat on the floor. As you inhale, lean back and, helping yourself with your hands, lie completely on the floor. Fix the pose for 3 - 5 minutes, try to completely relax, breathe in your stomach. As you inhale, return to the starting position.
