Stretching or stretching is one part of any workout. Regardless of whether you will conquer the tops of mountains, water surfaces or engage in any other sport, you will not be able to call yourself well-trained if you do not stretch. At the same time, stretching is needed not only in wrestling and gymnastics, but also in running, football, tennis, etc.

Look at the athletes before the match: the player arches his back and pulls his palms to the floor; the runner sits on the splits to stretch his leg ligaments. The ability of the joints to work in full amplitude – this is flexibility. The less the joints move, the greater the likelihood of various injuries of the joints and muscles. In addition, there is evidence that a sedentary lifestyle leads to the development of a variety of chronic diseases. Thus, the surest and easiest way to avoid these diseases is stretching.

There are 5 types of stretching:
1. Active (you yourself are making efforts to stretch a part of the body).
2. Passive (a partner helps you stretch the ligaments).
3. Dynamic – you perform the exercise to a slight tension, and then smoothly move into another movement.
4. Ballistic – it is performed in jerks (prohibited during wellness stretching).
5. Static – you stay in the pose for 15-60 seconds. This is a very effective stretch.

There are several rules for stretching:

Before stretching, be sure to warm up. A variety of jumping or cycling (exercise bike) helps to improve blood circulation and increase the supply of oxygen to the muscles. Stretch statistically, smoothly and slowly. At the beginning of the stretch, you usually bend less than at the very end.

Any element of stretching exercises should be done for about 60 seconds. Relax your muscles. Tight muscles are very difficult to stretch. Posture and back should be straight. Try to always keep your back straight. Remember this!

Watch your breath, it should be calm. Inhale through your nose and exhale through your mouth. At the same time, stretch at least one hour a week. If you follow all these recommendations, then you will stretch quickly and completely painlessly.

The following are examples of stretching exercises:

– Tilt forward. When leaning forward, keep your back straight and try to touch the floor with your hands.

– One leg in front is bent at the knee, the other straight behind. Place one hand under the bent leg. Try to sit as low as possible in this position. In this case, the back leg should remain in a straight position.

– Move one leg back. Place your feet shoulder-width apart, one leg is bent at the knee, bring it back, and holding the foot with both hands, press the heel to the buttock so that the knee is directed exactly down – no need to move it to the side. If you find it difficult to maintain balance, then extend the arm that is opposite the working leg to the side. Hold this position for up to 60 seconds.

– Stretching the calf muscle. You must lean against the wall for emphasis, lunge forward with your foot. While pressing the heel of the foot to the floor, which is located behind, keep the leg in a straight position.

– Sitting on the floor, you should spread your legs as wide apart as possible. And the back should be straight. Grab your toes with both hands (if the stretch allows) and stretch your chest to the floor.

– Place your feet slightly wider than shoulder width and turn your knees to the sides, try to sit as low as possible. However, you do not need to stick out the buttocks. After about 60 seconds, begin to switch from one foot to the other, in the form of a “sitting on a chair” position. So, one leg, straightened and tense, and the other bent at the knee.

Remember that by doing regular stretching, your posture straightens and joint pain disappears. In addition, with the help of stretching, freedom of movement appears, flexibility improves. You can surprise your friends with the flexibility and extraordinary plasticity of your body.