How to stretch your body at home. Stretching exercises for the upper body. Spinal Stretching Exercises

Ecology of consumption. Fitness and sports: How many times many of us have told ourselves about lack of flexibility, about the inability to attend hour-long stretching classes, about the inability to do yoga ...

How many times have many of us told ourselves about lack of flexibility, about the inability to attend hour-long stretching classes, about the unsuitability for yoga classes. It's OK. Doing yoga is, of course, not drinking a cup of tea.

But it is possible to achieve remarkable gains in stretching without having to chant “ommmm” or sit and sweat in yoga classes (although, in fact, it would not hurt to try a few times and make sure that many of the misconceptions will be disproved).

Terms modern life lead to emotional and physical stress. Sitting all day at the table does not bring any favors and does not benefit the lower back and hips.

1. Runner lunge

If you have to sit all day or, conversely, run errands, this can be detrimental to the hips (this is the part of the leg located between the pelvis and the knee). This is especially true for men, because they definitely do not have stretch marks.

They will help correct the position of the exercise with lunges.

Stand up straight and lean forward so that you rest your fingers or palms on the floor. Take a wide step back with one foot as far as possible, while bending the other leg at the knee. It is necessary to achieve such a position that the bent knee makes an angle of 90 degrees, and the knee itself should be above the toes - no further.

Breathe evenly, distribute the weight between both legs and try to "drown" the hips a little lower. Stay in this position for 30 seconds.

Repeat 2-3 times for each leg.

2. Side bend

Stretching for each side of the body from head to toe. There is no stretch more effective and easier than this one. It relaxes the entire body, providing a much-needed break from the monotony of the work day. You just have to get up and try.

Standing with feet together, stretch your arms up over your head with palms together. Inhale and bend the body to the right, tightly pressing the hips one to the other. Lengthen the body on one side without bending forward or backward. Wait a minute, return to the starting position, then stretch the other part of the body.

Continue side stretches 5-10 times for each side.

3. Seated hamstring stretch

These biceps muscles are located along the posterior lateral edge of the thighs. Together with other muscles, they are involved in the extension of the body and the rotation of the lower leg. The thigh muscles are very stubborn. No matter how developed and stretched they are, they will always resist stretching. And the harder you pull them, the harder they will try to come back. Therefore, all movements are performed carefully and slowly. The easiest way to do this is to sit on the floor with your legs extended.

Press the foot of the left foot to the right thigh. Exhale and stretch your arms up as straight as possible. Exhaling, lean towards the outstretched right leg, helping with hands to lean as close as possible. Depending on the level of stretching, you can grab the shin, ankle, foot, or thumb legs. Slowly straighten up, making a short pause, and bend over again, trying to get a little closer to the thigh.

Repeat 5 times, then switch to the second leg.

4. Goddess Squats

This pose is unique to the hips, including their inner surface. The exercise is performed in a standing position, and you can do it anywhere without worrying about the cleanliness of the floor.

Spread your legs as wide as possible with your toes out and your heels in. Slowly lower your hips closer to the floor. Then raise your arms to the sides, forming the letter "T" with your shoulders. Straighten your legs while raising your arms above your head. Exhale and “drown” with your hips back, while lowering your arms to shoulder height.

Repeat at least 10 times.

5. Upper back stretch

This exercise is especially useful for people who, due to stress, constantly tense their neck, shoulders and top part back. This exercise relaxes the upper body by stretching the shoulders, neck, upper arms and back.

Get on your knees and bend over, resting your hands on the floor. Continuing to lean with the left hand, the right hand is directed with a sliding motion along the floor between the left knee and the left hand with a simultaneous turn of the torso in the same direction. So turn around until the right shoulder and head are comfortably on the floor. Inhale and lift right hand up, pulling it straight from the shoulder. Take a couple of breaths in this position and exit this pose as slowly as you entered it. Then switch to the other side.

6. Stretching the spine

If the spine is flexible and mobile, then the blood flows through the body easily. The exercise allows you to open the chest, strengthen the lungs and stretch the front surface of the body, solve some problems with poor balance.

Sitting on your knees, place the ball behind you and, holding, lean back until the upper back rests on it. Stretch your arms behind your head towards the floor. Synchronize the exercise with breathing: inhaling to roll on the ball, exhaling to roll back.

The number of repetitions depends on how you feel.

7. Standing thigh stretch

And hips again. It is so important that their muscles are elastic. This exercise is another way to achieve the desired result.

Stand up straight. Slowly raise right knee. Grab the foot with your left hand and bring it out in front of your left knee. With your right hand, grab the ankle to be lifted from below and lift it as high as you can. Inhale at the top point and try to straighten the upper body. Take a few breaths, then slowly lower the leg and move on to stretching the other leg.

8. Quadriceps Stretch

While doing this exercise, keep the muscles surrounding the knee relaxed to avoid pain in it.

Lie on your stomach with your hands under your forehead and create a pillow for yourself. Bend the right leg so that the foot approaches the right buttock. Take the right hand back and grab the leg, trying to pull the foot to the buttock as close as possible. If it is impossible to reach with your hand, help yourself with a towel or belt.

Hold this position for 15 seconds, then repeat with the other leg and arm.

9. Cobra pose

Strengthens the shoulders, abdominals, lungs, spine and buttocks. During execution, body temperature rises and warmed muscles stretch more easily.

Lie face down with your thighs, shins, feet, and toes firmly pressed to the floor. Bend your arms at the elbows and place them along the body so that the palms are under the shoulders. While inhaling, begin to slowly raise your chest, pressing your palms firmly to the floor and straightening your elbows. Make sure that the upper back with the shoulder blades is raised as high as possible.

Freeze in this position for 10-30 seconds, slightly straining the buttocks. Exhale and slowly lower yourself to the floor.

Repeat 3 times.

10. Happy child

This is an ideal pose for relieving stress and fatigue, calming the mind, and great for stretching the upper thigh and inner groin.

Lie on your back and bend your knees, pulling them up to your chest and spreading your knees about shoulder-width apart. Grab your heels with your hands so that the elbows of the hands pass between the legs near the inner surface of the knees. Exhale and pull your legs behind your heels with your hands so that your knees are as close to the floor as possible.

If you feel comfortable, sway slightly from side to side, massaging the lumbar spine. Stay in this position for about a minute, observing the uniformity of breathing.

11. Up the wall

This exercise is the best for completing the stretching complex. It helps to relax, because the whole day has passed in an upright position with the head much higher than the legs. The exercise changes the positioning, helping the blood flow from them.

Lie on your back on the floor, pressing the back of your thighs as close as possible to the wall and placing your legs up on it. If there is no free wall, any vertical element can be used.

Try to keep the angle between your legs and torso as close to 90 degrees as possible. Take your hands back behind your head. Take a deep breath and exhale the same, relax, stay in this position for about a minute.

Any of the above simple exercises effective for stretching. Some are easier to perform, some are more complex, but by doing any of them you can make sure that yoga is not so difficult. But the joints remain mobile, and the muscles are elastic. published

Every kind exercise is beneficial to the body. Stretching exercises are no exception. Lately gained popularity. A whole trend in fitness is dedicated to them - stretching.

The benefits of stretching exercises

Regularly performing stretching exercises will increase the elasticity of the ligaments and tendons, as well as the mobility of the joints. During stretching, there is an effective supply of blood to the muscles and useful substances which allows you to maintain firmness and elasticity for a long time. They improve posture, make the body slimmer, more graceful and more flexible.

Muscle stretching exercises are a good remedy control of salt deposits and prevention of hypokinesia and osteoporosis. They relieve mental stress, relax, relieve fatigue and slow down the aging process.

Rules for performing stretching exercises

1. Stretching should be preceded by a warm-up. Intense aerobic activities, such as dancing, jumping, are ideal.
2. During the exercise, you should not experience pain. No need to be zealous and stretch hard.
3. Stretching, do not spring, it is better to perform "holds".
4. Hold each position for 10-30 seconds. During this time, any tension should disappear.
5. All exercises must be performed for each side.
6. Stretching any part of the body, try to concentrate all your attention on it.
7. During the workout, watch your breath. Never delay it, but do not rush to exhale either. Ideally, breathing should be deep and measured.

A set of exercises for stretching

There are many types of muscle stretching exercises, some of them are simple and suitable even for children. Others are incredibly complex and therefore only professionals can do it. We will consider a complex that is suitable for beginners.

Stretching the neck muscles

1. Stand up straight and spread your legs. Put your palm on your head and, pressing lightly with your hand, try to reach your shoulder with your ear. Repeat the movement on the other side.

2. Place your palm on your head again. Slightly pressing on the head with your hand, tilt it to the side and forward, as if trying to reach your collarbone with your chin.

3. Place both palms on the back of your head. Slightly pressing them on your head, stretch your chin to your chest.

Stretch for chest

1. Stand up straight with your legs slightly apart. Raise your arms to shoulder height and spread them out to the sides. Gently move your palms back as far as possible.

2. Stand sideways a step away from the wall and rest your palm on it, while the palm should be at the same level as the shoulder. Turn your body as if you are facing away from the wall.

3. Get on your knees. Straighten your arms, bend over and place your palms on the floor. In this case, the shins and thighs should be at a right angle.

Stretching the back muscles

1. Stand up straight and slightly spread and bend your legs. Lean forward, join your palms under your knees, and then round your back.

2. Standing on all fours, move your hands slightly forward and to the side, and tilt your body in the same direction. Try to touch the floor with your elbows.

3. Standing on all fours, round your back up. Briefly fix the position, and then bend down.

Stretching the leg muscles

All exercises must be performed for one leg, then for the other.

1. Sit on the floor and straighten your leg. Bend your left leg and place its foot on the outside of the knee of the other leg. Place the elbow of your right hand on the knee of your left leg, and rest your left palm on the floor behind you. Pressing on the knee with your elbow, pull the thigh muscles.

2. From a sitting position, stretch your right leg back, and bend your left knee in front of you. Lean your torso forward, trying to touch the floor with your elbows.

Before you start stretching the muscles, be sure to do it, this in combination will prepare all parts of the body for more serious stress. Do not ignore stretching, it is not a whim, but a key moment in training.

STRETCHING MUSCLE is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic in order to withstand loads from the environment.

Performing exercises for stretching muscles, you must adhere to a number of rules.

Proper stretching of the muscles

All movements are performed at a moderate pace, the sharpness of movements is excluded, otherwise unheated muscles can easily get painful injuries;

Do not hold your breath, breathe evenly and deeply, exhale with the effort of stretching the muscles, inhale at the stage of relaxation;

It is necessary to stretch the muscle areas until you feel slight discomfort, you need to feel how it stretches, in case of pain, ease the pressure on the muscle;

After stretching a specific area, linger at the maximum stretch point for 10-15 seconds, then return to the starting position.

Always start with minimal pressure on the muscles, gradually increasing the load, if you immediately start stretching with all your might, the injury is guaranteed, and the muscles will hurt for a long time and remind you of yourself at the most inopportune moment.

Muscle stretching contraindications

» For diseases of the lower back
» At high blood pressure;
» Inflammation of the pelvis of the thighs;
» Complex spinal injuries;
» The presence of cracks in the bones;
» The presence of severe bruises of the legs;
» A problem with joints and ligaments - in this case, be sure to consult a doctor.

Now let's proceed directly to the description of ways to stretch all muscle groups, start stretching from top to bottom of the body:

Neck Stretching Exercises

1. Tilt your head down as far as possible, be sure to touch the upper chest with your chin, you should feel not only the neck stretching, but also a slight stretching of the back muscles. Hold at the bottom for 2-3 seconds.

2. Then tilt your head back and also stop for a better stretch for a couple of seconds.

3. Do not hold your breath, breathe, exhale when tilting your head, inhale when tilting back.

4. For a better stretch when lowering your head down, lightly press your hands on the back of your head.

5. Remember the neck is a bunch of nerve endings, so no harshness, everything is done smoothly, with controlled movements.

6. As in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck

7. All hand pressures are of a moderate nature, until a slight discomfort is felt, but not a sharp pain.

1. Stand straight, slowly turn your head to the left, stretch as far as possible, 2 seconds delay, then to the right side, perform 5-6 turns in each direction.

2. After you can perform circular movements with your head, use the full range of motion - tilting your head forward, sideways and back as much as possible.

Shoulder Stretching Exercises

1. Bend your elbows and put your fingertips on your shoulders, perform circular motions forward and then back for 10 repetitions.

2. During the movement, the fingers do not come off the shoulders.

3. Use the maximum range of motion, do not be lazy, the effectiveness of all movements of the upper body depends on the warming up of the shoulder joints.

1. Stand up straight, direct the left hand to the side to the right shoulder, and with the palm of the right hand lightly press on the triceps of the left hand, while the elbow of the left hand is not bent. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch hands.

2. No jerks, we press and hold in a stretched state, jerks will only bring injury and pain.

1. Ideally, the arms should be slightly bent at the elbows and begin circular movements with the arms, first moving back 10 repetitions, and then moving forward 10 times.

2. For a better warm-up of the shoulder joint, you can make circular movements with your hands in turn, also 10 repetitions back and forth.

Warm up precisely sequentially, as indicated in the figures, so you warm up the muscle areas from a smaller load to a larger one.

Muscle stretching, improves blood circulation and speeds up access nutrients to the muscles!

Arm stretching exercises

1. As shown in the figure, bring your right hand back behind your head and with light pressure on the elbow of your right hand, feel the stretch in the triceps.

2. Hold for a while and then change the position of the hands, do 5-6 repetitions for each hand.

3. Then shake your arms lightly to relieve muscle tension or rub your triceps with your palm.

1. Pay attention to the picture, the right hand grasping the pole is directed with the thumb down, this is a very bathing moment!!!

2. Then, turning the body to the left, feel the stretching of the biceps, reaching the maximum stretch, hold, relax the muscle by turning to the right and again turning to the left, stretch it.

3. Change hands and do the same. After finishing, do flexion - extension of the arms at the elbows, relieving muscle tension.

1. Get on your knees and point your fingers towards you.

2. Bending in the lower back, slowly lean back, palms do not come off the floor, creating a positive tension in the biceps.

3. Stay in this position for as long as possible.

4. Then relax, shake your hands and after 20 seconds repeat again and so on 3-4 times.

Chest Stretching Exercises

1. This exercise is called scissors - stand straight, legs slightly wider than shoulders, spread your arms to the sides and sharply bring your hands together in front of you, with the right hand first on top (as in Figure B), then spread your arms back with force, feeling a stretch of the chest and again reduces in front of him, but already on top of the left hand.

2. Continuing to alternate hands in front with a divorce back, stretch the pectoral muscles.

1. Also a good exercise from the old Soviet school, first bend your arms at the elbows, spread them to the side so that the forearms are parallel to the floor and in bent elbows push your hands back.

2. Then, returning to the starting position, spread your arms again, but with your palms up.

3. Alternately follow the push of the arms back in bent elbows and the wiring with the straightening of the arms.

There is another great exercise. Stand in the doorway, arms bent at the elbows, placed to the side and rest your palms on the baseboards on the sides of the door, your elbows should be slightly below shoulder level. Further, leaning forward, we stretch the pectoral muscles, with light swaying back and forth.

Back stretching exercises

1. Grasp a low bar or a stable object in front of you, with your arms straight at the elbows, legs slightly bent at the knees.

2. By force, straining the muscles of the press, lower the body of the body down, thus warming up the muscles of the back, relieving muscle tension.

3. Get down into a slope with light downward bending movements, do 15-20 easy bends, this will be enough.

1. Starting position - kneel down, laying a soft rubber mat, pull in your stomach as much as you can, this is how the vacuum inside the stomach is trained that does not allow the stomach to stick out, then arch like a cat, the back muscles stretch so well, then arch the lower back as best you can, then lower buttocks to the feet, at the same time the arms look forward without bending at the elbows.

2. After holding the stretched position for 10 seconds, up again and the position of the cat.

3. Perform 15-20 repetitions in this spirit, to warm up the muscles of the back and lumbar region.

1. Wonderful muscle stretching exercise, although the abdominal muscles work to the fullest here, but there is one trick here.

2. Before tilting to the side, put your palm on the back of your head, push your elbow forward a little, and lean not strictly to the side and down, slightly turning the body, you should feel how the lats are stretched.

1. Put your hands on your side and, working with your hips, begin circular movements.

2. First do 15 reps to the right, then to the left.

3. Use a large range of motion, bending well forward and back enough, if you do everything right at the end of the stretch of the back muscles - the lower back should be slightly tense, you will feel it, whether it was squeezed a little by the belt.

Elastic muscles allow you to increase the range of motion, which makes the exercises more effective!

Stretching exercises for the press

1. Lie down on the floor, put your palms as if you are going to do push-ups.

2. Performing efforts on the arms, straighten them completely at the elbows, at this time the muscles come off the surface.

3. Hold this position for up to 10 seconds, feeling the stretch in the abdominal muscles, then lower yourself to the floor and relax your abs to relieve the feeling of tension and up again, do this 4-5 times.

1. Take the starting position - feet slightly wider than shoulders, for stability, hands on the sides are on the belt.

2. Taking your left hand away from the belt, lift it up and tilt it to the right until you feel tension in the oblique abdominal muscles.

3. Feeling how the entire left side is pulled, return to the starting position without delay, and do the same with the right hand. Remember, when stretching, you don’t need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.

Butt Stretching Exercises

1. We look carefully at beautiful girl in the picture and do exactly the same 😉 . Sitting on the floor with your booty, straighten your right leg at your knees, put your left behind your right, your back is even.

2. For stability, lean on the floor with the fingers of your left hand, bending your right arm at the elbow, begin to smoothly turn the body to the left, you will immediately feel how the buttock stretches.

3. No sharpness, the movement is deep, but smooth, lingering for literally 1 second, return to the starting position.

4. Do 15 times on each side, this will be 1 approach. There should be at least 3 such approaches. The middle and small muscles.

1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pull it to your chest.

2. Then, clasping the knee, pull it to the side to the chest to the maximum, reaching the peak of the stretch, linger in this position for 10 seconds. Stretches very well gluteus maximus.

3. Without rest, do the same with the other leg, do 1 set of 5 repetitions for each leg, there should be 3-4 sets in total, and then at your discretion.

Training without pre-stretching increases the possibility of injury!

Leg stretching exercises

1. Looked at beautiful girl and we do the same, with your right hand for balance stability, grab the support, take your left leg with your left hand and lift it up as much as possible, it is desirable that the heel practically touches the buttocks.

2. Please note that the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles (the front of the thigh) as much as possible.

3. Hold in the stretching position of the muscle as in the photo for 15-20 seconds on each leg, perform such 2-3 stretches, you should feel how the muscles are stretching, gradually the feeling that the muscle is being stretched will pass, this means that the muscles are well stretched.

1. An excellent stretching exercise for both and.

2. Take a deep lunge forward, the back foot can rest on the toe or lie with the foot up, as shown in the figure.

3. Relying on the floor with your hands, you will reach the maximum stretching of the muscles, without leading to pain, linger in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to relieve muscle tension.

1. The exercise is called half twine, look carefully at the picture, lower yourself to the lowest point very slowly, keeping your hands on the floor.

2. Having reached the bottom point, you can lean forward slightly and try to reach your toes with your fingers, the biceps of the thigh and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs come into play, that is, the groin muscles get a good warm-up and will be less susceptible damage.

1. Take the starting position, placing your feet wider than your shoulders. Begin to tilt and reach in turn to the left and right toes of the foot. The knees should not bend when bending over.

2. No sudden movements, everything is smooth and controlled, with each slope as the hamstrings and ligaments warm up, the slope will be deeper, and it will be easier to give. Do not rush, do everything carefully, without feeling a sharp pain.

1. A variation of the above described exercise, only the starting position sitting on the floor, start stretching forward, trying to reach your toes with your hands or put them on your knees, as shown in the figure and try to bend the torso as low as possible.

2. You can both stretch the ligaments of the back of the legs with smooth slopes, and linger in this position for 10-15 seconds.

1. Great exercise for warming up and muscles.

2. Lean against the wall with your hands, the left leg is in front, and the right foot rests completely on the floor with the entire foot. It is important that the heel stays on the floor. Otherwise, the effectiveness of the exercise is lost. You can adjust the stretch by stepping your right foot closer or farther, as long as your heel is on the floor.

Conclusion

Above, a set of the most common exercises for stretching the whole body was described, modify them, experiment, make your own adjustments, in short, turn on your imagination and choose for yourself best exercises giving maximum effect.

Remember, a good stretch is not only elastic muscles, but also reducing the likelihood of injury before exercise.

Leave comments on what effect you got from stretching, the opinion of each reader is important to us, good luck 😉 !

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Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twist the joints, make tilts and turns of the body.
2. 5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect put left palm on the right side of the head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around. opposite side. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist to the side right foot.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

It is considered a variation of aerobics and is becoming more and more popular every year. Let's find out in more detail what stretching is and why it is needed.

What is stretching?

The very name "stretching" came from English word"stretching", which means - stretching. As the name implies, this complex is aimed at stretching and joints and, as a result, improving the flexibility of everything. In addition, the complex heals all systems and improves performance. circulatory system and strengthens the tendons.

Main complex

The main set of stretching exercises for stretching all muscles and joints:

1. Become straight, bent at the knees. Strongly stretch one to the ceiling, the same to the other. The number of repetitions is 5-10 times for each.
2. Stand straight, legs bent at the knees. Left hand put it on your belt, and with your right, clasping it, tilt it to the left. Freeze in this position for 15-30 seconds, repeat the same with the other hand.
3. Sit on the floor, spread wide apart, hands behind. Alternately reach for each knee, lingering for a few seconds. The number of repetitions is 8-10 for each leg.
4. Get on all fours, stretch your left leg as far back as possible, and your right arm forward. Try to stay in this position for 15-30 seconds. Similarly for the right leg and left hand. The number of repetitions is 8-10 times.
5. Lie on, clasp your feet with your hands and bring your legs to your head as much as possible. Freeze for 15-20 seconds. Return legs to starting position. Repeat all 8-10 times.
6. Lying on the mat on your left side, bend your knees at a right angle. Stretch your arms forward. Further, without lifting from the floor, slowly raise your right hand and turn the body to the right, trying to reach the floor with the back of your hand. Return to the starting position and repeat the exercise 4-6 times. Turn to the other side and repeat the same.

Is it possible to do stretching during pregnancy?

But there are some exercises that absolutely cannot be done during. For example, inclinations that can only be performed while sitting. In any case, even if you consider yourself very healthy, be sure to consult your doctor before starting classes.
It’s great if you have the opportunity to do stretching with an experienced trainer who will help develop an individual set of exercises for you. Avoid self-activity, so as not to cause complications.

The effect of long-term "cat fitness"

This complex will help any person not only correct, increase the flexibility and elasticity of the muscles of the body, but also improve the functioning of the joints, make them more mobile.

If you set yourself the task of sitting on a twine, then these exercises are the best choice to achieve a result. In addition, stretching prepares the muscles well for receiving power loads and increases their efficiency, which will be especially appreciated.

Taking up stretching as a regular physical activity, you will get an obedient, flexible body, excellent, reduced anxiety and self-confidence.

These exercises can be perfectly practiced by the whole family, instilling in its younger members a love for and the right habit of taking care of their bodies.