Stretching – translated from English, “stretching” means sipping, stretching. A set of stretching exercises will provide good posture, reduce trauma, relieve back and muscle pain, improve body mobility and flexibility, etc. As a result of stretching, the muscles relax and become more elastic, and more blood flows to them. A set of exercises has a positive effect on stretching and joints. They acquire greater mobility, after several sessions, the flexibility of the whole body increases.

Stretching – a set of exercises
Have you seen how animals wake up in the morning – cats or dogs? Very entertaining spectacle, watch somehow. How they, lying on their chest, raise the back of the body, stretch their front legs and chest forward. Then they pull their hind legs to the floor, and the spine is stretched. At the end, they knead the muscles of the neck and head, raising their noses to the sky, and freeze for a second in this position. We should learn from animals how to stretch muscles.

Stretching is not suitable for increasing blood circulation, since all movements are performed very slowly. But this also has its advantages.

Proper Stretching Rules
It is better to stretch less than too much. You should feel only slight tension in the stretched muscles. This is also of great importance because physiologically, the muscle, when overstressed, can contract reflexively, instead of relaxing.
It is necessary to stay in each stretching position for 10-30 seconds, namely until even slight tension disappears. If it doesn’t, then the stretch was too tight and needs to be released to get the feel you want.
During classes, breathing should be slow, deep and even, it should not be held. Begin each new stretch with an inhalation. And only when doing the inclinations, you must first exhale.
While stretching, maintain a stable position.
Before stretching, you need to warm up well (exercise bike, jump rope, running).
Some believe that you need to stretch until it hurts or there will be no result. In fact, the most important thing is constant training (at least every other day), then the result will be.

A set of stretching exercises
Split along the wall: This is a simple exercise that stretches the groin very effectively. Lie on your back in a few centimeters from the wall, lift your legs up. Heels touch the wall. Then slowly spread them apart until you feel a stretch in your groin.
Wide split: A great exercise for stretching the groin and thighs. Sit on the floor, spread your legs apart and try to reach your right toe with your left hand and vice versa. Then you push forward. The back should be straight, do not bend your shoulders and head.
Butterfly: Lie on your back. The knees are bent and spread out to the side. Relax and try to spread your knees even wider.
Butterfly sitting: Exercise “Frog”. Sitting on the floor, back straight, bend your legs so that the soles of your feet are connected. Pull your feet as close to the pelvis as possible and try to reach the floor with your knees. Press on your legs with your elbows, trying to lower your knees even lower.
Front of thigh: Large lunge step. The knee of the leg in front is above the ankle joint, the hands support the upper body. Lower the shin of the other leg to the floor. Move your pelvis forward until you feel a pull.
Hip stretch: Lie on the floor. Raise your right leg up with a bent knee. Grasp the thigh of your right leg with your hands and slowly straighten your leg at the knee until you feel tension in the muscles.
Standing, bend one leg at the knee and help with your hand, pull it to the hips, as high as possible. The same with the other leg.
Twisted Pose: Sit on the floor. One leg is extended forward and lies on the floor. The second leg is bent and thrown over the first. Start turning in the direction opposite to the foot, thrown leg. This exercise perfectly stretches the back, hips and chest muscles.
Calf stretch: Step your right foot forward and bend your right knee. The left leg should remain straight with the heel on the floor. Make sure that the toes of both feet point forward and that the heel of the left foot and the head are on the same diagonal. Stay in this position. Then switch legs and do the exercise again.
Standing, legs together, make springy forward bends, trying to reach the floor with the palms of your hands. Do not bend your knees, keep them straight.
Back muscles: Lying on the back. Grab your hands behind your thighs. Pull your legs towards your body until you feel a pleasant stretch in your lower back. The knees are slightly apart. This stretch also improves breathing.
Seal Pose: Do this exercise very carefully if you have problems in your lower back. Lie down on stomach. Then lift your upper body on straight arms and begin to bend back without lifting your legs from the floor.
Stretch – stomach: Stand up straight. Legs shoulder width apart. Place your hands on your buttocks. Lean back slightly. Do not allow the pelvic region to deviate forward. Stay in this position for 2 minutes.
Rectus abdominis: Lying on your back, legs first with feet on the floor, then extended. The arms are stretched up and spread wider than the shoulders. Stretch: Arch your chest so that you have an arc between your shoulder blades and your tailbone.
Upper Shoulder Stretch (sitting): Sit on the floor. The knees are bent. Hands slightly behind the hips and rest on the floor with palms, fingers turned back. Slowly begin to move your palms back until you feel tension in the muscles of your arms and chest.
Forearm and wrist stretch (on all fours): Get on all fours. Turn your palms so that your fingers are turned towards your knees. Keeping the position of the palms, begin to gradually deviate back until tension in the wrists. Then return to the starting position again.
Shoulder Stretch: Bend your arm along your chest. Press on the elbow of that arm with the other hand. Change hands.
Triceps stretch: Bend your elbow and bring this arm behind your head. With your other hand, you help to take it as far as possible behind your back to stretch the deltoid muscle. Change hands.
Stretching the upper shoulder girdle (standing): Lean your hands on the wall, tilting your torso forward. Try to lean forward with your whole body while keeping your legs and arms straight. Then begin to bend your knees while still keeping your arms straight.
Arm and Upper Shoulder Stretch: This exercise helps relieve residual tension after stretching. Raise your hands up and cross your palm on your palm. Fingers pointing up. Stretch up. Stay like this for a while, maintaining the position and slightly swaying back and forth.
Stretching exercises are well grouped with power loads.