Every woman dreams of a good stretch. It is given to some by nature, and even having large body volumes, they easily fold in half. Others have to fulfill their dreams with stretching exercises. Follow the complex below every day and in a month you can see great results.
Instructions
Step 1
Stand with your feet together and your arms above your head. With an exhalation, lower the body down, folding at the hip joints, place your palms on the heels or lower legs, stretch your stomach and chest towards the hips. Make sure that your back is not round, do not lower your head to your legs until your stomach and chest touch them. Hold the position for 1 minute. Then relax your upper body, round your back naturally, and lower your hands to the floor. Transfer your body weight to the toes of your feet, do not lift your feet off the floor. After 1 minute, lift your upper body over your rounded back.
Step 2
Sit in Turkish, put your right hand on your left thigh, and raise your left hand above your head. With an inhalation, stretch the crown of the head up, with an exhale, tilt the body and left hand exactly to the right. Hold the pose for 1 minute, then, with an inhalation, return to the starting position. Swap your hands and tilt to the left.
Step 3
Sit up straight, bend your knees, pull your feet to your groin, bringing them together. As you inhale, stretch the crown of your head up, put your hands in front of you. As you exhale, without rounding your back, lower your upper body down. Try to relax your hips and breathe in your belly. After 3 minutes, inhale, lift the body up.
Step 4
Slightly change the starting position of the previous exercise: put the right shin closer to the groin, and the left behind it. Stretch up again as you inhale, and as you exhale, lower the body to the floor. Try to lie completely on the surface of the floor, while do not round your back, stretch your arms forward. Stretch for 1 minute, then return to starting position while inhaling. Swap your legs and repeat the stretch.
Step 5
Lie on your left side, lean on your arm bent at the elbow, with your right hand hook on the toe of the leg of the same name. With an exhalation, stretch your right leg up, fully extend the knee. Pull your hip as close to your head as possible. Stretch for 1 to 2 minutes, then lower your leg to the floor. Roll onto your right side and repeat the exercise on your left leg.
