Be sure to include in your workout exercises for stretching your back. Your muscles must be elastic and strong so that there is no danger of injury.
The main indicator of the organism aging is flexibility, The main component of which is the mobility of the spine and the back. Your mobility and beautiful posture depend on the state of the vertebral pillar and the spine muscles. Not only lovers of sports and dance need flexibility and mobility, each person must follow the flexibility and stretch the back. And this will help our exercises for the flexibility of the back, which can be performed at home, without spending a lot of time and effort.
Stretching exercises
Stretching for the spine
PERFORMANCE ORDER: Sit on the floor with legs widely diluted, tilt your head forward. Then slowly begin to stretch your chest to the floor. Breathe in the usual mode, as you comfortably. When the chin head slope, the neck should be pressed to the base of the neck - this will strengthen the muscle stretching of the back.
"You must feel the movement of each of your vertebra, - this is exactly how Margo McCinnon instructs its disciples, director of the famous Pilates Center in Toronto. - This exercise stretches the paraspillic muscles (spine muscles). You can feel this effect in the painful sensations of popliteal tendons and calf muscles. "
At all, it is not necessary to reach your hands to your fingers - we have no goal to lie on the floor - and it is not necessary to endure a strong pain in the muscles. As soon as you feel the stretching of bundles and muscles - come back to its original position.
Exercise "Cat-camel"
Procedure: Standing on all fours, alternately fuse and burn back. Watch that all three spinal spine can be involved: Lumbar (lower), chest (medium) and cervical (top).
Perform the exercise slowly and gently, do not make sharp movements. One movement approximately 3-4 seconds. Repeat the exercise 5-6 times.
Crossing foot
Procedure:lie on the back, bend legs in your knees, the feet are tightly pressed to the floor. Hands pull along the body, palms down. It is important to breathe correctly: inhale and exhale for about 4 seconds. Relieve the right knee through the left leg (the post of "foot leg"). A little tilt the hips to the right (literally by 5 cm), and the knees of both legs direct left.
"Do not strive to touch the gear with your knees," says Marla Eriksen, a fitness coach and a representative of Canfitpro. - When you feel that the maximum amplitude is achieved, it is worth stop. "
In the process of movement, your right shoulder can lift a little - it's natural. But I don't need to tilt my head, keep it straight. Then turn your right hand so that the palm "watched" up, and start pulling it to your head.
"It will reveal your chest and will greatly stretch the spine," Eriksen says.
Hold in this position for 1-3 minutes, then repeat with the other foot.
Turns back in different sides on a chair
Procedure:sit on the chair, put the legs together. Start turning the upper part of the body to the left in such a way that the shoulders also turn into the left. Hands can be kept behind the chair, to hold equilibrium.
Make a turn with the most comfortable amplitude for you. You will feel stretching from the waist to the shoulders.
"You can hear the characteristic crackling crackle, but this is normal, you should not worry. It's just work joints, "says Larry Feldman, a manual therapist and the founder of the Medical Center in Toronto.
Hold on the rotation of 20 seconds (this is about 6 breaths-exhale), then slowly return to its original position. Repeat the exercise to the other side.
Slopes in squat
Procedure: Stand straight, legs spread widely to the sides. Foot fingers "watch" out. Tighten your belly, strain the buttocks and make squatting so that your hips are parallel to the floor. Hands put on your knees. Lift your pelvis, shorting the muscles (imagine that you strongly want to the toilet in a small one, and you need to endure). Make a deep breath, keep the back smooth. Then breathe dramatically and turn your shoulders left.
Hold in this position for 20-30 seconds (breathing 3 times slow). Return to the original position, repeat the exercise to the other side.
Exercise "Mermaid"
Procedure:sit on the floor, bend legs to yourself and shift them a little left from ourselves. Left hand hold your ankles. Raise up your right hand and take a deep breath. Take the hand to the left above the head, exhale.
As soon as you feel the voltage and tension of the ligaments in the right side, stop and delay for 20-30 seconds. Make 2 times on this side, then repeat the exercise with the other hand.
Tilt forward sitting
Procedure: Sit on the floor, straighten your feet. For the exercise it will take a small towel. Make a deep breath and pull hands up. Exhale and start tilting the torso forward, trying to touch the legs. Take a towel, grab your feet them and gently pull it on yourself.
"With a stretching of the spine, keep your neck on one level with it," advises Eva Redpat, a personal trainer and founder of Body Conditioning by Dancers in Toronto. Take a deep breath again, and in exhalation, tilt the body as low as possible. Hold on time from 30 seconds to 3 minutes. Do as comfortable to you, just gradually increase the time. Throw until you feel the lung tension. No need to endure a strong pain. "
Turns legs
Procedure:lie on the back and lift the legs up by beating them in the knees. Put hands on the floor, palms down.
"Make a deep breath, count to four, slowly exhale, then turn your knees to the right and lower them to the floor, - recommends Mark Crocker, founder in Your Element Personal Fitness and Rehabilitation in Saint-Jones. The left thigh lift up, but the shoulders should be tightly pressed to the floor. Perform an exercise with a feeling, with an arrangement, not in a hurry. If you hurry, there will be no effect. "
Try to keep your knees together, lower them as low as possible. Hold in this position for 30 seconds, then return to the starting position. Perform an exercise to the other side. Make such a stretching daily, at least once for each side.
Stretching at the wall
Procedure:stand close to the wall, your tailbone, blades and head must be firmly pressed against the wall of the wall. Hands lift up, palms outward, bend them in the elbows so that the brushes are at the level of shoulders.
Start slowly pulling hands up, without taking off from the wall. Lift them up to the maximum limit, but remember that your body should not break off the wall.
"Focus on the exercise, do not hurry, try to raise your hands as high as possible," says Scott Tate, a certified kinesiologist from Toronto and the representative of the Association of Kinesiologists Ontario. Then return to the starting position. Repeat the exercise 8-12 times (if you have pain in your shoulders, then do 3-5 times, no more). It's not as easy as it may seem first. "
You will feel how your chest muscles, shoulders, backs are stretched.
Turns of back sitting
Procedure:the secret of this exercise, according to Jay Blatnik, the world-famous fitness coach and the author of bestseller "Full-Body Flexibility" is that it is necessary to gently stretch your spine without resorting to strength.
Sit on the floor, keep your back straight, straighten your feet. Then bend the right leg in the knee and move it through the left thigh. To the left leg also bent, to put the heel under the right thigh. If it is too difficult for you - keep your left foot straight.
Left elbow put on the right knee, from the outside, and slightly push upon yourself, until the sensation of tension in the muscles. Right hand retract a little to the side, turn your head to the right. Hold in this position for 30 seconds, breathe smoothly and deeply, then return to the starting position. Perform an exercise to the other side.
"Do not just turn your back in different directions, and stretch it, develop muscles," the Blat advises.published.
P.S. And remember, just changing your consumption - we will change the world together! © Econet.
For the benefits of stretch marks heard many. Experts recommend to perform it after training. In addition, in the sport, it was formed in a separate direction, known as Stretching. And even those who are not engaged in sports should at least sometimes perform a stretching to maintain the body in a tone, and health is normal. This is especially true of those who work on sedentary work and leads a low-effective lifestyle. Consider why you need a stretch for beginners at home, and what exercises it can include.
Also stretching will give you the following advantages:
- elasticity of muscles, rehabilitation of joints;
- minimizing the risks of injuries;
- removal of voltage in muscles after physical activity;
- blood circulation will improve;
- the body will become more flexible, posture - smooth;
- you will be easier to keep the balance and control your body;
- you will become flexible and plastic, the girls will gain gracefulness, will become more sexy.
Types of stretching
Stretching is divided into several types. Between themselves they differ in the amplitude, the length of classes, as well as the time of holding - before or after the main workouts. You can choose any kind that you like, the main thing - regularity and efficiency. So, there are the following types of stretching:
- Static. Very popular among athletes and yogis. Its essence is that, stretching the muscles to the limit position, you must stay in it for 20 seconds. It is recommended to do exercises in several approaches, but if the pain is unbearable, it is not necessary to endure it.
- Dynamic. Dynamic stretching assumes that you will be in constant motion. One of the simplest examples is a step forward and back with a constant shift of the legs. The effect may increase if you increase the amplitude and distance between your feet. In fitness, this type of stretching often alternates with power exercises.
- Passive stretching. It is often done with a partner - mostly instructor or coach that applies gradual efforts. The passive partner should only breathe, exhale and relax.
- Active stretching. Classic stretching, in which you need to make maximum effort so that the muscles stretched out. For example, you need to hold onto the support, raise one leg and strengthen the action using the hand.
- Ballistic stretching. This is a rather risky stretching option that is not suitable for newcomers and is often practiced by lovers of Japanese martial arts. Its essence in fast, sharp and squeezed movements.
Newbies fit static and dynamic stretching. You can also start with passive.
Stretching gymnastics for beginners requires compliance with certain rules, because you must receive maximum benefit from it and efficiency, and not the opposite effect. The main rule - all movements must be performed smoothly, carefully and without jerks. Decide in advance what kind of muscle group you will use, and it will warm it up well to avoid injury.
At the beginning of the classes, you need to pay muscles as much attention as possible to improve the influx of blood to small fibers that are very vulnerable.
- If you plan to do at home, necessarily explore security techniciansTo eliminate risks of injuries.
- If your goal is to perform stretch marks - sit on the twine, work out not only legs, but also back. If it is constantly bent, the muscles will not be able to become elastic. Also note that, stretching, you do not hold your breath, Otherwise, the body will suffer from the lack of oxygen.
- Muscles in the process of stretching should be most relaxed. Also it is important to increase the workout time and the stretching amplitude every time. But it is necessary to do it gradually - light pain is permissible, but serious discomfort is contraindicated. You must learn to listen to your body and understand when you need to stay.
- If you are engaged in the gym in groups or master the video trencher lessons for beginners, you do not need to try to reach out to the instructor or your neighbor on the rug. Each person's flexibility indicator is also developing in different ways. Try to be better than you were yesterday, and no better than someone.
- Strong pain - alarming symptom. She suggests that the load is still not on the shoulder, or that you violate the execution technique.
- Do not rush to start doing stretching on the twine. This complex is always designed to improve the plasticity of the whole body, and not just a feet, as many think.
Please note that stretching classes have contraindications. These include hypertensive disease, injuries and breaks of tendons and muscles, diseases of the spine, arthritis and arthrosis, damage to the joints of the pelvis, as well as some problems in the work of the cardiovascular system. If there are doubts, you will preliminarily consult your doctor.
Stretching for beginners: Effective set of exercises
Stretching exercises for beginners at home should not be too complex. It is better to start with a small, safe and comfortable for myself increasing the burden in the future. Consider one of the options for simple home complexes.
Popular myths. About stretching
Before starting to practice stretching, you need to learn about it as much as possible. Regarding this type of activity there are many misconceptions. Among them are as follows:
- Myth 1. For stretching, special deposits are needed. Perhaps this is relevant for professional athletes and gymnasts, but someone who is working purely, no talents needed. It suffices to start performing the simplest stretch lessons for beginners, gradually increasing the load.
- Myth 2. In adult age, it is impossible to start performing stretching. Many believe that exercises for stretching should begin to be carried out in childhood, and people are no longer unavailable to people. This is not true. Yes, children are really more flexible and movable in terms of the mobility of the joints - they are easier for them. (Learn everything from the article about) However, you can actually start study at any age. Of course, you will not sit on the twine immediately from scratch - you will have to try, again, starting with small loads.
- Myth 3. Flexibility exercises always provoke pain. This is rooted incorrectly. The pain may be easy and pleasant. To serious discomfort, it is impossible to stretch in any way - stop at the state of the voltage.
- Myth 4. From stretching it is impossible to lose weight. In fact, you can. Of course, it burns not so much calories, like cardio, but, as with any physical activity, energy costs are present. Accordingly, it contributes to weight loss.
1. Exercise for the back "kitty"
Stand on all fours. Smoothly push the back up, then also smoothly bend it down. In each end position, fix for a while.
2. Exercise for stretching buttocks
Lie on the back. Bend one leg in your knee, pull the other to the chest, keeping it the most direct.
Another exercise for the buttocks is to sit on the floor, bend one leg, try to lean forward to the other leg.
3. Stretching of the icy muscles
In the standing position, make a shower with one foot and bend it in the knee. Pay attention to the stops to be well pressed to the floor. Repeat the same for another leg.
4. Exercise for the front surface of the thigh
In the standing position, bend one leg in the knee and pull it to the buttock. The same to do for another.
5. Exercises for breast stretching
For the chest, use the following simple exercises:
- Arrange hands in the castle behind the back, lift them in this position up.
- Stand straight, keep your back smoothly. Raise your hands up in the castle, start stretching.
6. Stretching the side surface of the thigh
It is necessary to sit down, bend one leg in the knee, another to take to the sides. Now make a slope. For the other hand, we repeat similar actions.
7. Exercise for the press
Lie on the stomach, hand over the floor. Raise the top of the case.
To start this complex will be enough. Over time, the load will be too easy for you, and then you can start performing more complex stretching options, increasing the load and amplitude.
Stretching for beginners on video
The complex proposed above is just one of the options. There are a large number of stretching exercises that are suitable for beginners. Stretching for beginners on video will help you learn more about it. Select the most suitable complex for yourself, follow it regularly and follow the safety technique. Then soon you have noticed that both your health is and the figure is constantly changing for the better.
Reading time: 14 minutes
Catering on the twine is the dream of many from early childhood. But even if you have good flexibility, without preparatory exercises to sit on a longitudinal twine will not only be difficult, but also risky: you can pull muscles and get injuries.
We offer you the best exercises for longitudinal twine, which allow muscles and joints to stretch gently and painlessly. Regular deep stretching will help you quickly sit down in a longitudinal twine, even if you have never done this before.
10 rules for stretching for longitudinal twine
- Stretching can be performed only after good warming up. Any cardio for 20-30 minutes is suitable as heating. Before stretching on the twine, you must feel that your body is warmed up.
- If you want to quickly sit on a longitudinal twine, then try to stretch twice a day: in the morning and evening. Morning stretch though heavy, but very effective. In the evening you will be easier to reach - by the end of the day the muscles are more pliable and flexible.
- Exercises for longitudinal twine are better carried out in static poses. Try to minimize the use of pulsating exercises up-down, it can lead to stretching.
- In each pose, delay not less than 30 seconds. Gradually, you can increase the duration of the exercises, and the amplitude of the movement.
- During stretching, you need to focus on sensations in your body. You must feel a soft stretching in the muscles, but not pain. If you felt a sharp pain, reduce the amplitude of the exercise or stop the occupation.
- If you are engaged in a stretching in a cool room, dress warmer. Even after a good heating, the muscles have a property quickly cool at low temperature in the room, and it makes it difficult to stretch.
- During the exercise on the longitudinal twine always keep your back straight, do not round her. Pull up and with slopes, try to go down to the legs of the stomach, and not head.
- You can fix the results by a centimeter ribbon by measuring the distance from the groove region to the floor surface at the time of the maximum stretching.
- If you abrasted a stretch for a few days, be prepared to roll back in the results. The most important stretching on the twine is a regularity.
- Do not place yourself no certain timelines for twine (week, month, three months). Everyone has different physiology, so someone can sit on a longitudinal twine quickly, and someone will need a year of regular sessions to achieve results.
If you want to sit on the twine faster, you can purchase additional tools for efficient stretching. For example, simulator for stretching on twine. Stretching on the simulator is very convenient and comfortable - you will not need pressure from the outside and retention of positions. On the simulator for stretching your muscles will be relaxed and more connected for stretching.
10 exercises for stretching and warming up to twine
We offer you the ready version of warm-up and warming up to twine, which will help you spend your workout on the twine much more efficiently. It is much easier and more pleasant to reach the heated body! Be sure to warm up before each sweep training.
Each exercise indicates the number of repetitions on one side. For example, the first exercise is a walking in place with a lift of the knees. You must perform 20 climb legs with the right foot, 20 lifts to the legs with the left foot, that is, only 40 repetitions. You can increase the number of repetitions at your discretion (not recommended to reduce!). If you feel that after performing the exercises, it was not sinking enough, repeat the complex again.
1. Walking on the spot with the knee raising : 20 repetitions
2. Mahi to the legs : 20 repetitions
3. Rotation for hip joints : 20 repetitions
4. Side lip : 15 repetitions
5. Tilt to foot : 15 repetitions
6. Squate with the back of the back: 20 repetitions
7. Drops back : 10 repetitions
8. Jumping with a rope: 40 repetitions
: 40 repetitions (just consider up to 80 synchronously with the movement)
10. Jumping with breeding of hands and feet: 35 repetitions
Once again we remind you before performing exercises to the longitudinal twine be sure to warm up well. Performing data of exercises without workout is fraught with dangerous injury and stretching, and this will long post your dream about the twine.
How to sit on a longitudinal twine: execution technique
If you have already completed the preparatory exercises, then you can try to sit on a longitudinal twine. You will need two blocks or stacks from books. If you are flexible enough, then the blocks do not need.
1. Stand on the knee, the front leg is put forward at an angle of 90 degrees, the back leg sock rests on the floor. Straighten your back, tighten your stomach, straighten your shoulders. Pelvic bones should be located on the same line and watch strictly ahead. Take a breath and in exhale. Start gradually endorse the legs in different directions, lowering the pelvis down.
2. Get to the extreme tolerant position and zerite. As soon as the pelvis lowered low enough, stick the floor with your hands and pull the legs in the knees.
3. Gradually, step by step you can sit on a longitudinal twine.
4. Gently come out of the position of the twine. Legs pull forward in front of them, shake a little to get rid of tension. Perform a similar exercise to another leg.
Screenshots in the article are used from the official youtube channel Olga Sagai.
With a high-quality execution of exercises on a longitudinal twine, you will definitely come to your goal. The longitudinal twine is available absolutely to everyone at any age, regardless of congenital flexibility. But someone will need stretching more time, someone less. It depends on genetic features, and from the sports past.
Reading time: 13 minutes
Cross twine is one of the most spectacular demonstrations of flexibility and stretching. We offer you the best exercises, with the help of which you can sit on the transverse split.
Transverse twine is usually more difficult to master than longitudinal. In order to sit on the transverse sword, you need not only to stretch the muscles and bindings to the legs, but also significantly improve the mobility of the sacrum and hip joints. The path to the transverse sword can be long, so you are taking patience, on his development leaves from several months to a year.
The benefits of transverse sword
The transverse sword is not only a spectacular pose, but also very useful. You will receive a number of advantages of stretching on transverse split:
- Strengthen your leg muscles, make them tightened and slender.
- During the execution of exercises on the transverse sword, the muscles of the back, the waist and the press are also worked out.
- Thanks to the stretching on the twine, you will improve the work of the organs of the small pelvis and the urogenital system.
- Elastic ligaments and flexibility in hip joints are a pledge of good well-being during pregnancy and lungs.
- Stretching on transverse sword is a good prevention of abdominal cavity and gastrointestinal organs.
- You will improve the stretching of the hip joints that participate in many power and aerobic exercises. This will allow you to perform exercises more amplitude and efficiently.
Before performing the twine exercises, be sure to warm up the warm-up. When the muscles are not warming up and are not prepared, stretching training will be ineffective. You will not achieve progress and postpone the dream of a transverse sword for an indefinite period.
If you want to sit on the twine faster, you can purchase a special simulator for stretching on transverse twine. Stretching with such a simulator is very convenient and comfortable - you will not need pressure from the outside and retention of positions. On the simulator for stretching your muscles will be relaxed and more connected for stretching, and therefore you will sit on the twine much faster.
10 exercises for workout and warming up before twine
Perform the exercises presented below. Your body will warm up, the pulse will rise, you will feel pleasant warmth in the muscles. If you feel that after performing the exercises, it was not sinking enough, repeat the complex again.
To each exercise the number of repetitions to one side is indicated. For example, the first exercise is a walking in place with a lift of the knees. You must perform 20 climb legs with the right foot, 20 lifts to the legs with the left foot, that is, only 40 repetitions. You can increase the number of repetitions at your discretion (not recommended to reduce!).
1. Walking on the spot with the knee raising : 20 repetitions
2. Mahi to the legs : 20 repetitions
3. Rotation for hip joints : 20 repetitions
4. Side lip : 15 repetitions
5. Tilt to foot : 15 repetitions
6. Squate with the back of the back: 20 repetitions
7. Drops back : 10 repetitions
8. Jumping with a rope: 40 repetitions
: 40 repetitions (just consider up to 80 synchronously with the movement)
10. Jumping with breeding of hands and feet: 35 repetitions
Exercises on the transverse sword can be used only on a preheated body. Strengthening on the transverse sword without heating is not only inffective, but also very intelligent.
It is necessary to stretch after the warm-up. So you can deepen a stretching, not traumating muscles and ligaments.
Workout before stretching
When you stretch after training, the muscles are already brewing and an additional workout is not required. If you decide to arrange a separate stretch activity, take several exercises to start:
- Articular warm-up: Choose the joints, make the slopes and turns of the housing.
- 5-7 minutes Cardio: Running or jumping jacks, "climbing", running on a place with a high knee lifting ,.
After you warm up a little, you can proceed to stretch.
How and how much to stretch
With the help of these exercises, you can arrange an independent lesson on Stretching and stretch all the muscles of the body well. However, it will take about 60-90 minutes. For quick stretching, select one or two exercises for each group of muscles involved in training.
To stretch the muscles well, linger in every posture from 30 seconds to two minutes. You can save immobility or gently spring. Sharp 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, press, buttocks, hips, legs.
Necking exercises
Throw your head back by pulling the front of the neck. From this position tilt the head left. For a larger effect, put the left palm on the right side of the head, but do not press much.
Right hand put on the left side of the head. Tilt the head forward and to the side, increase the pressure with your hand.
Repeat the other way.
Put one hand on the back of the back, and the other is on the chin. Lower the head by making a double chin. At the same time, the neck remains straight, the back of the head is striking up. You must feel in the back of the neck, especially at the base of the skull.
Exercises for stretching shoulders
4. Stretching the front of the shoulder
Get your hands behind your back, graze one hand wrist second. Bend the elbows and lift the wrists above. Serve the chest forward and feel the stretching of the front of the shoulders.
5. Stretching the middle part of the shoulders
Hold your hand for the opposite elbow, press your shoulder and pull it down. Repeat with the other hand.
6. Stretching the back of the shoulder
Grasp the right hand left above the elbow, press it to the body and straighten, lower the right shoulder down. Left hand pull right upwards, raising her elbow. Feel the voltage in the rear.
Repeat from the other hand.
7. Stretching triceps
Go to the wall, lift the left elbow up, leave the forearm behind the back. Lower the left blade down. To verify that it really fell and will not rise during the stretching, put the right hand below the left armp.
Repeat on the other side.
8. Stretching biceps
Grasp the door handle, rack or other support, turn it back. Expand your hand with the elbow. Top and serve the case a little forward.
Repeat with the other hand.
This pose allows you to simultaneously stretch the triceps of one hand and the front of the shoulder of the other. Get one hand behind your back to the elbow look upstairs, and the second bottom - I look at the floor. Try to connect your wrists at the level of the blades.
Change hands.
10. Stretching wrist extensors
Sit on my knees, put your hands in front of you so that the rear side of the brushes touch the floor, and the fingers were sent to each other. Carefully transfer weight by hand, stretching forearm. To strengthen the effect, try squeezing fists.
Exercises for breast stretching
11. Stretching breast in the doorway
Come to the doorway, go about the shoals of the elbows and serve the chest forward, breast muscles.
Put your hand on the wall, lower the shoulder and turn on the opposite direction. Repeat with the other hand.
Exercises for stretching back
Stand next to the rack, simulator or other support, turn to her left shoulder. Right hand take the rack high above your head, give the pelvis right and down, stretching the whole right side of the body.
Repeat the other way.
14. Stretching Muscles
Sit on the floor, moving my right leg forward, left - back. Bend the legs in the knees at an angle of 90 degrees or a little more. Put the right hand on the floor, lift the left above your head. Leaves pull down and back, casing tilt forward and twist towards the right leg.
Change your feet.
Sit on the floor, bend legs in your knees and put the feet on the floor. Grasp the shore with your hands from the inside, put the wrists at the foot. Left forward with as low as possible.
Sit on the floor, the buttocks should touch the heels. Bend forward, lie with your stomach on your knees and pull out your hands.
Stand on all fours, then apply the pelvis back and up so that the body resembles the corner. Hands and backs should be stretched in one line, knees can be bent, and heels - to tear off the floor. The main thing is that the back remains straight, without rounding in the lower back.
Clash for a low horizontal bar and hang freely, relaxing the body. Legs should remain on Earth. Relax them, slightly bend your knees.
Lie on the floor on the back, hands along the body, legs straight. Raise your legs, and then throw them out for your head. Hands rested with elbows to the floor, brushes support. Do not rely on the neck, the point of support - shoulders.
Exercises for stretching press
Stand on your knees, serve the chest up, pulling the spine, and then dug back, putting your hands on the heels. Try to fake in the thoracic department. Do not throw off your head, look up.
Lie on the floor on the stomach, put your hands under the shoulders. Sick yourself up, the pelvis is lifted, the legs remain on the floor. Lower the shoulders, drive it in the thoracic department.
Stand straight, legs together. Raise your hands and connect the palm over your head. Dock in the chest and leak the housing back. Strain to eliminate strong deflection in the lower back.
Stand straight, lift your hands above your head, touch your fingers in the castle and remove the palms up. Pull up and lean first in one, and then in the other side.
Lie on the floor on the back, the hands are spreading down the palms down. Move the pelvis to the left, lift the left leg, bent it in the knee, get her down for my right leg and try to put my knee on the floor. Turn the head to the left and relax.
Repeat the exercise to the other side.
Exercises for stretching buttocks
25. Stretching Lözh
Lie on the floor on the back, lift the legs bent in your knees. Put the ankle left legs on your knee right. Press the right leg to the left to deepen. Repeat with the other foot.
Stand on all fours, put an ankle of the right leg to knee left. Serve a pelvis back to deepen a stretch. Repeat with the other foot.
27. Stretching sitting
Sit on the floor, pull the legs forward, straighten your back. Bend one leg in the knee, take the shine with your hands and press it to your chest. The shin should be parallel to the floor, the forearms lie on top and pressed it to the chest, one brush covers another.
Repeat with the other foot.
Sit on the floor, bend one leg into the knee at a right angle and move forward, the second to retrieve back and straighten. You can lean forward and put the forearm on the floor.
If you find it difficult to perform this posture on the floor, try to put the leg on the elevation.
Exercises for stretching the front of the thigh
Exercises for stretching the legs
48. Stretching at the wall
Right leg socks are sick in the wall, lean left one and a half ago. The feet are tight pressed to the floor, the left foot is straight. Try to get the right knee to the wall, stretching the muscles of the left leg.
Change your feet.
Stand close to the wall. Right toe put on the wall, leather left to step a half ago. Bend the left leg in the knee, increasing stretching. Change your legs and repeat.
Sit on the floor, pull the straight legs in front of you. Put one leg on the thigh different. Grasp behind the opposite hand and pull the sock.
Change your feet.