It seems to many people that they simply do not have time for any kind of stretching, and, by the way, they themselves spend several hours watching TV every evening. So why not combine business with pleasure? Doing exercises does not interfere with viewing, especially since there are commercial breaks.
1. Legs are straight and tense.
The buttocks are collected, the coccyx is directed “under itself” so as to straighten the lower back. The abdomen is tucked up. Don’t drop your lower back!
2. Exercise to strengthen the back muscles and improve posture.
Lie face down on the floor. Extend your arms in front of you. This will be your starting position.
At the same time, raise your arms, legs and lift your chest off the floor, as shown in the figure. Hold this position for a few seconds. Hint: For maximum effectiveness, tighten your lower back.
3. Butterfly exercise.
Increases the flexibility of the muscles of the inner thigh, groin and thighs.
Performance:
Sit on the floor. Grasp the soles of the feet joined together with your palms, as shown in the figure. Gently lower your knees down, slightly tighten your abdominal muscles. If you do everything right, you will not feel pain; the longer you hold this position, the less you will feel the stretch in your muscles. While holding the position, breathe slowly and rhythmically. Hold the stretched position for 15-30 seconds.
4. Hip stretch exercise.
It is a leading exercise for performing longitudinal twine.
Step into a low lunge with your right leg and lower your left knee to the floor. Turn the right foot outward, to the outer part. Move your knee to the side. Hold the stretched position for 30-60 seconds. Repeat for the other side. As flexibility develops, try to lower your forearms onto the mat so that your elbows touch the floor.
5. Tilt to the leg while sitting.
Stretching the back of the thigh.
Sitting on the floor, straighten one leg, turning the toe up. Bend the other leg at the knee and pull it under you. Bend to a straight leg, holding the knee with both hands. If this is easy for you, try tilting by holding the foot of a straight leg. Hold the stretched position for 20-60 seconds, do the same for the other leg. Don’t hold your breath, don’t round your back.
6. Expanded tilt to the leg.
This exercise will allow you to open your hips, stretch your hamstrings, and stretch your upper thighs well. side of the body. If you can’t bend in this position, try hooking a strap or towel around your foot and keep pulling until you’re down to a comfortable position. If you are very flexible, wrap your arms around the arch of your foot instead of just bending over your foot.
Do not rock your body in an attempt to stretch harder or deeper. Remember that such rocking is not only not beneficial, but can also cause injury. Hold the stretched position for 30-60 seconds, repeat the exercise on the other side.
7. Stretching the buttocks and thighs.
The starting position is sitting, one leg is bent in front of you, the second is straightened behind, knee to the floor. Slowly tilt your body forward. Hold this position for 30-60 seconds and return to the starting position. Repeat all for the other side.
8. Stretching the gluteal muscles while sitting.
Get into a sitting cross-legged position and lean forward with your chest until you feel a pleasant stretch. If possible, reach your elbows to the floor in front of you. Hold the stretched position for 30-60 seconds. Don’t hold your breath.
Try to tilt your torso not forward, but to the side, behind the knee. This movement is useful for opening the hip joints.
9. Do a leg stretch.
This exercise increases the flexibility of the muscles of the groin and thighs. If you can do this exercise correctly, then you are on the right path to the transverse twine.
Get on your knees and place your hands on the floor in front of you to keep your balance. Move your knees as far away from your body as possible until they form a 90 degree angle so that you can draw a straight line from one knee to the other.
To increase the stretch, shift your weight from your palms to your elbows. The goal is to press your hips into the floor while maintaining a 90-degree angle formed by your knees. Once you have reached the maximum stretched position, stay in this position for 30-60 seconds.
10. Exercise to correct stoop.