Facts You Didn't Know About Stretching Exercises for Beginners. Leg stretching and ankle stretching exercises in pictures Leg stretching at home

Leg stretching exercises are essential to prevent muscle imbalances and postural problems associated with it. Thanks to stretching, the body gains flexibility, movements become more dexterous, and coordination of movements improves in everyday life and during sports.

Good leg stretching is useful not only for demonstrating a beautiful split. Boxers need it to perform some punches, dancers need it to perform dance elements, swimmers need it to jump into the water correctly and swim quickly. For a person who is far from sports, stretching the leg muscles will help protect the joints from hardening, improve blood circulation in the legs, and make walking easier.

There are many motives for performing leg stretching exercises, and everyone has their own, and the methods of stretching the muscles are also different. The choice of technique is determined by the level of training of the person and his goals.

Leg stretching for beginners includes several simple exercises, the regular performance of which is enough to get into a good split. The main thing is regularity and caution. For successful training, it is enough to have the necessary minimum information about and a responsible approach to business.

Leg stretching exercises

Exercise 1

Bend your torso forward as low as possible, stretch smoothly, “spring” with a small amplitude, return to the starting position.

Exercise 2

Starting position – sitting on the floor, straight legs spread as wide as possible.

Holding your shin with your hands, bend as low as possible towards your right leg, “spring” 10 to 50 times, return to the starting position. Repeat the same with your left leg.

Exercise 3

Starting position – sitting on the floor, straight legs shifted.

Bend as low as possible, pulling your torso towards your legs with your hands, “spring” 10-50 times. Ideally, you should touch your knees with your head.

Stand up straight. Slowly move your legs out to the sides so far that you feel the stretch in the muscles of your inner thighs. As a result, an angle of 120-140 degrees should form between the legs.

Then bend your torso down and place your elbows on the floor or slowly, without jerking, reach towards the floor. The back is straight. When you feel tension, hold the position for 5-30 seconds.

Every day, try to spread your legs wider and increase the interval of immobility.

The end result of this exercise should be a cross split.

Starting position – stand on the floor, keeping your body straight.

Move your right leg back and your left leg forward as far apart as possible. Bend your leg forward at the knee, lowering yourself down. The angle of the bent knee should be 90 degrees. The back is straight. As soon as you feel the muscle stretch, relax your core, increasing the pressure on your legs, and stay in this position for 30-60 seconds.

During the exercise, clasp your hands behind your body or place them on your thigh or floor.

Repeat the exercise with your other leg forward.

Starting position – standing with a straight body.

Step your right leg to the side, bending it at the knee and thereby lowering your torso down. The foot of the completely straight left leg should be fully on the floor and pointing toe forward. When you feel sufficient muscle stretching, hold the pose for as long as possible (up to a minute).

Repeat the exercise, doing a symmetrical lunge.

Starting position – standing straight, feet shoulder-width apart.

Without bending your knees, perform at least 12 springy downward bends, trying to place your palm on the floor.

Starting position: sitting on the floor with your knees bent and your feet pressed tightly together. Palms on feet. Elbows rest on knees.

Using your elbows, slowly press on your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible muscle stretch, fix the position for a few seconds, gradually increasing the tension time to a minute.

Repeat the exercise several times.

Starting position – sitting on the floor with straight legs shifted.

Stretch your arms forward as far as possible. Lock yourself in the position of maximum tension.

Repeat the exercise several times.

Standing straight, use your hands to bend one leg at the knee so that your heel is pressed toward your buttock. You can lean on the wall with one hand to maintain balance. The knees should be on the same line, and the hips should be tightly closed.

Twist your pelvis forward and upward, hold for one minute.

For more tension, move your knee back.

Repeat with the second leg.

Lying on the floor, bend both knees, relaxing your upper body. Grasp your right knee with both hands and place your left ankle on your right knee.

Slowly pull your right knee towards you.

Repeat the exercise for your left leg.

Starting position: face the wall, resting your palms against the wall.

Take your right leg half a meter back without lifting your foot off the floor. Once you feel tension in your calves and ankles, hold for one minute.

Repeat the exercise for the second leg.

This set of exercises should be performed daily or at least three times a week. This type of leg stretching at home will benefit everyone.

Video: Leg stretching exercises

Leg stretching is an integral element of training for both beginners and experienced athletes exercising at home and in the gym. Thanks to stretching exercises, the muscles become more elastic, so even the most complex complexes can be performed without damage to the ligaments and injuries.

All exercises that stretch the leg muscles are divided into two main types: static and dynamic.

Static exercises are suitable for beginner athletes. Their essence is to gradually stretch the muscles. Exercises are performed in one position for a long time. There are no active movements, so the muscles do not contract.

Dynamic stretching requires specific skill and experience. It represents active movements, such as leg swings. This type of stretching should be used by more experienced athletes with good flexibility. They are not suitable for beginners as they can cause injury.

Active and passive stretching also stands out. Active is done on your own, passive - with the involvement of a partner. Ballistic stretching can be distinguished as a special type of stretching. Exercises in this complex are based on jerks and springy movements.

Rules for conducting stretching training

When performing leg stretching at home, you must follow the following rules:

Start stretching with the simplest static exercises with a minimum duration of execution.
First, warm up your muscles well and do a warm-up consisting of active exercises.
If muscle pain appears during training, immediately stop stretching.
After 2-3 sessions, increase the duration of the exercises.
Before moving on to more complex exercises, make sure your body is ready for the stress.
Stretching regularly. If there was a break in training, it is recommended to resume training with the simplest exercises.
Monitor your breathing while stretching. It should be deep and uniform.

Is it possible to stretch muscles quickly?

Stretching the legs at home can be done for general muscle strengthening or in the process of mastering the longitudinal or transverse splits. Regardless of the end goal, it is impossible to stretch muscles quickly. Experts warn about the dangers of accelerated stretching.

To quickly achieve results, many decide to start immediately with active and complex exercises. Muscles unprepared for such a load will not only not become elastic, but will also be seriously damaged. Therefore, it is necessary to be patient and also make efforts to make the body flexible without injury.

To master longitudinal or transverse splits, it takes at least 6 months with regular training. If stretching is carried out in combination with other exercises, then there is no need to leave it until the end of the complex.

How to Warm Up Your Legs Before Stretching

To do stretching at home, you need to remember to pre-warm your legs to avoid injury to muscles and joints.

The main pre-warm-up exercises are:

After warming up, you need to even out your breathing. To do this, you can walk in place or do breathing exercises.

A few exercises for beginners

You need to start stretching your legs with static exercises.

The simplest and most accessible of them are the following:

Stretching for weight loss

Stretching at home will help you lose weight in your legs.

Perform the following exercises:

Before performing a set of stretching exercises for weight loss, it is important to remember to pre-warm up.

Muscle stretching for splits

To learn how to do longitudinal or transverse splits, you need to perform a set of the following exercises daily:

To do the splits for a beginner, you need to practice for a long time. Stretching should be done for 4-6 months to prepare the muscles and joints. Gradually you need to increase the duration of each exercise by an average of 5 seconds.

Exercises for stretching the back (spine)

Exercises for stretching the back muscles will relieve tension, get rid of pain and defects of the spine, and improve blood circulation.

Back stretching for beginners is represented by a set of the following exercises:

Post-workout muscle stretching for women and men

After training at home, stretching your legs is necessary to help tired muscles recover and rest faster, as well as to regulate blood flow. Stretching also helps consolidate the effect of the exercises that make up the complex.

Features of post-workout stretching:

Minimum duration is 5 minutes. The optimal duration of such stretching is 12-15 minutes.
The best option for post-workout exercises is static exercises.
Partner stretching is not suitable for post-workout stretching as it puts additional pressure on the ligaments.
It is very important to control your breathing while performing the entire set of exercises. Deep and even breathing helps you relax and restore strength faster.

Exercise options:

How to stretch your muscles while doing yoga

Stretching with yoga elements will help you achieve quick results. Yoga helps to relax muscles and joints, as well as strengthen them and make them elastic without injury or damage, so leg stretching exercises often include elements of yoga.

A set of stretching exercises with yoga elements:

Sit on the floor, bending your right leg under you. The left leg is pulled back, keeping it straight. Bend your torso forward, resting your elbows on the floor. Maintain the position for 25-30 seconds, then change legs.
Squat down, placing your legs at shoulder level. After bending forward, stretch your arms in front of you. They rest their palms on the floor with their heads bowed. Depending on physical development, the duration of the exercise can range from 30 to 50 seconds.
Lie on your back, raising your knees bent to chest level. Straight arms clasp the feet, fixing the position for 20-30 seconds.
In a sitting position, cross your legs. Hands move back slightly, touching the floor with your fingers. Lean forward a little to maintain balance. Remain in this position for 40-50 seconds.
In a sitting position, spread your legs with your knees to the sides and bring your feet together. They clasp their feet with their hands, performing a deep bend forward. At the same time, you need to press your elbows on your knees, pressing them to the floor. Fix the position for 20-30 seconds.
In a sitting position, bend the right leg at the knee, extending the left leg forward. They reach out with their hands to the outstretched leg, trying to clasp the foot with their palms. Fix the position for 20-30 seconds.
Sit down on your left knee, bending your other leg. Lean on your right leg, stretching your left back. Fix the final position for 20 seconds, after which the leg is changed.

The elements of yoga not only have a beneficial effect on the leg muscles. They allow you to relieve stress and fatigue at home while stretching your legs.

Regardless of whether stretching exercises are performed at home or in the gym, you need to remember basic safety rules. Violation of the stretching technique can result in serious muscle injury, which will make it impossible to do exercises of any degree of difficulty.

Video about stretching leg muscles

Stretching complex at home:

Stretching for Beginners:

We all know about the benefits of stretching, which is needed both by girls who want to do the splits and by bodybuilders who actively train with heavy weights. Stretching the leg muscles is especially important to help prevent muscle imbalances, posture problems, gain flexibility, and improve dexterity and coordination. Leg stretching is necessary for absolutely everyone who plays sports. And those who are far from it should do it to improve blood circulation in the legs, prevent hardening of joints, improve gait, and so on. Simple leg stretching exercises will be useful for absolutely everyone. The main thing is to do them regularly and correctly.

Stretching will help improve your body flexibility. By doing it regularly, you will soon notice that all leg exercises are much easier for you. It also significantly increases the capabilities of your own body. Calorie consumption increases, despite the fact that in fact you save the body’s energy resources, and accordingly, you get less tired. With good stretching, the risks of destruction and disease of the ligaments and joints in the legs are significantly reduced.

Leg stretching at home is as follows:

Static. These exercises are useful for both beginners and those who have been leading an active lifestyle for a long time. Their essence is that you need to fixate for some time in the position of maximum stretch, so that the ligaments and muscles have time to stretch and get used to this position.
Dynamic stretching. It assumes that you will be stretching while constantly moving. May include various swings, rolls and other similar exercises. Typically, dynamic stretching is recommended only after a person has mastered static stretching.

It is important that stretching exercises for the leg muscles are performed correctly. Follow these guidelines:

Train in a comfortable environment for you. You should completely relax and get the maximum benefit from the exercises.
The muscles must be able to get used to the new state, so it is important not to rush and pay attention to static stretching. It is recommended to stay in one position for at least half a minute.
You need to stretch warmed muscles - this prevents the risk of injury and helps increase the effectiveness of the exercises. Beforehand, you can jump, run, or do a light warm-up to improve blood circulation.
There is no need to rush and chase quick results. You need to stretch gradually, regularly improving your results. If you overdo it, you can seriously damage your muscles and ligaments and cause, at a minimum, severe pain. Serious injury may also occur.
Stretching should be done before the main workout and after it - then the muscles will best remember this state, and the effectiveness of other exercises will improve thanks to stretching.
It is important to stretch regularly, otherwise during the break all previously achieved results may be reset.
During classes, do not hold your breath - it should be smooth, measured, deep. At the starting position of each exercise, you need to inhale; the stretching itself is done while exhaling.

During the stretching process, sudden movements are not allowed. You need to stretch smoothly, while the muscles should be relaxed. No pain is allowed - only a slight pleasant burning sensation. If you feel them, it means the load is too heavy.

The best leg stretches

The following exercises will help you improve your leg stretching at home. They can be useful for both beginners and those who have some training. By doing them regularly, you will soon notice clear changes for the better.

Exercise 1.

Sit on the floor, spread your straight legs as wide as possible. Bend your torso forward as far as possible. Stretch smoothly, the range of motion should be small. Then return to the starting position. Repeat the exercise several times.

Exercise 2.

The starting position is similar - sitting on the floor, with straight legs spread as wide as possible. With your hands, grab the shin of one leg, bend your leg as low as possible. You need to “spring” 10-50 times. Then return to the starting position and do the same for your left leg.

Exercise 3.

Sit on the floor, move your legs straight. Now you need to bend down as low as possible, pulling your torso towards your legs with your hands. Do 10-50 springing movements. Ideally, you should touch your head to your knees. But at first, do the exercise to the best of your ability - bend over as much as you can.

Exercise 4.

This is an attempt to do a cross split, which is the goal of many who do stretching. You need to stand up straight. Slowly move your legs to the sides to feel the stretch in your inner thighs. As a result, an angle of 120-140 degrees should form between the legs. Now you need to tilt your torso down and place your elbows on the floor. Slowly, avoiding jerking, reach towards the floor, keeping your back straight. Feeling the tension lock in this position for 30 seconds. By regularly performing this exercise, you should try to spread your legs wider every day, increasing the interval of immobility. The end result of this exercise is a full-fledged cross split.

Exercise 5.

The main goal of this exercise is to stretch the hamstrings. You need to stand on the floor and keep your body straight. Move your right leg back and your left leg forward so that they are as far apart as possible. The leg that is in front needs to be bent at the knee. Get down. The knee should be bent at a right angle. Keep your back straight. When you feel the muscle stretch, relax your body a little and increase the pressure on your legs. Stay in this position for 30-60 seconds. During the exercise, your hands need to be connected with a lock behind the body or placed on the thigh or on the floor. Then you need to repeat the exercise, changing the position of your legs.

Exercise 6.

You need to stand up straight. Step your right leg to the side and bend it at the knee, lowering your torso down. The foot of the left leg, which should be perfectly straight, should be flat on the floor and point forward with the toe. When you feel sufficient muscle stretch, hold the position as far as you can. Then do symmetrical lunges, alternating legs.

Exercise 7.

Bend forward. Stand straight, place your feet shoulder-width apart. Do at least 12 springy downward tilts When trying to bend down as low as possible, ideally place your palms on the floor. It is important not to bend your knees.

Exercise 8.

This is an inner thigh stretch. You need to sit on the floor, bend your knees and press them tightly together with your feet. Place your palms on your feet and rest your elbows on your knees. Slowly press your elbows onto your knees, tilting your body forward. At the same time, the back should remain straight. When the muscles are stretched to their maximum, hold the position for a few seconds. Over time, increase the maximum stretch time by a minute. Repeat several times.

Exercise 9.

Another exercise aimed at stretching the back of the thighs. You need to sit on the floor, straighten and move your legs. Stretch your arms forward as far as you can. Hold in the position of maximum tension for some time. Repeat the exercise several times.

Exercise 10.

Aimed at stretching the front of the thigh (quadriceps). You need to stand up straight, bend one leg at the knee with your hands so that your heel is pressed against your buttock. You can lean on the wall with one hand to maintain balance. In this case, the knees should be on the same line, and the hips should be tightly closed. Twist your pelvis forward and up, lock in this position for a minute. To increase tension, you can abduct the knee. Repeat the same for the second leg.

Exercise 11.

Aimed at stretching the hips and buttocks. You need to lie on the floor, bend both legs at the knees, and relax your upper body. Grasp your right knee with both hands, place the ankle of your left foot on your right knee. The right knee needs to be pulled towards you smoothly. Then the same is repeated for the other leg.

Exercise 12.

Helps stretch the ankle. You need to stand facing the wall and rest your palms against the wall. Move your right leg back about half a meter without lifting your foot off the floor. You should feel tension in your ankle and calves. Stay in this position for a minute. Repeat the same for the other leg.

Exercise 13.

Provides stretching for the calf muscles. You need to stand with the front parts of your feet on the step, leave your heels free, and bend your knees slightly. Now you need to swing springily, lowering your heels as low as possible.

Exercise 14.

Aimed at stretching the hamstrings and calves. You need to put your feet shoulder-width apart and lean forward so that the angle between your body and legs is straight. Place your palms on the floor. Now you need to transfer your body weight to your arms and relax your legs. Alternately bend and straighten your knees, first with one leg and then with the other. Try to place your heels on the floor. You can also perform this exercise to work both legs at the same time, as when walking.

These exercises will help you stretch your legs at home. It is important to do them correctly and regularly. There are also special exercise machines for stretching the legs. They can be found in gyms or purchased for home workouts. When you start stretching regularly, you will notice clear improvements in your body and health.

Leg stretching on video

Instructions

If you are seriously interested in sports, then stretching is a must for you, as it prevents injuries. Stretching the legs is important when practicing martial arts, dancing, running, and joints in general.

Before starting exercises, you need to warm up and warm up the body. It is advisable for you to sweat slightly. During the warm-up, run, bend over, and do the exercises in a warm room.

After completing the warm-up, begin the exercises. Place your feet shoulder-width apart and lower your arms. Slowly bend towards your toes and you will feel a stretch in your thigh muscles. Do 15-20 inclines. During all exercises, watch your breathing: inhale and exhale slowly.

Then move on to another exercise. Spread your legs as wide as possible and keep your arms crossed at your chest. Then start bending forward, while trying to reach the floor with your elbows. Then turn your body towards your right leg and also stretch down. Do the same for the other leg. Perform this complex 3 times, giving a little rest to the leg muscles. With each repetition, try to spread your legs wider and lower your elbows.

Starting position as in the previous exercise. Lift your right leg up, point your toes forward, then bend your knee and bring your heel forward. Alternately stretch your toes and heels forward. Do 5-10 reps and switch legs. Shift your body weight back to your left leg, bend your right knee, press on the toe of your right foot, trying to roll all the joints of your toes.

Sit on the floor, bend your right leg at the knee, place your foot on the thigh of your left leg. Use your fingers to walk along the entire inside of your foot. Press with moderate force, as there are a large number of points on the feet that activate the work of internal organs. Then place your foot on the floor, using your fingertips to press on the outside of it. With your left palm, grab the shins of your right leg and shake them from side to side for 1-2 minutes. Then place both palms on the thigh, and, moving the skin of the leg either clockwise or counterclockwise, move carefully. Repeat the same manipulations with your left leg.

Stand straight, feet together, arms at your sides. As you inhale, raise your arms up and stretch your fingers. Exhale, lower your upper body down, grab your shins with your palms, and stretch your chest toward your hips. Don't bend your knees, feel how the back of your legs and popliteal muscles stretch. As you inhale, with your back straight, return to the starting position.

Stretching your muscles will help your body always stay in good shape. Stretching exercises can be done as a warm-up before more serious physical exercise. The most important thing is to observe moderation, because muscle strain takes quite a long time to heal.

Stretching the neck muscles. All exercises are performed in a standing or sitting position, 10 repetitions each. First: place your hands on the back of your head, joining your fingers. Press on your head to bend it as low as possible towards your chest. Do not move your shoulders, do not round your back. Second: place your left hand on the back of your head. Press down on your head, aiming your chin toward your chest. Then turn it to the left so that your chin reaches your left shoulder. Repeat for the right side.

Third: clasp your hands on your forehead and begin to tilt your head back. The shoulders remain relaxed. Fourth: place your left hand on your forehead, tilt your head back, and then to your left shoulder. Fifth: tilt your head left and right, trying to touch the corresponding shoulder. The shoulder does not rise. Sixth: make circular rotations with your head left and right, trying to do it with the greatest amplitude. Movements should be smooth.

Stretching the muscles of the arms and shoulders. Repeat all exercises 10 times. First: extend your left arm, grab it with your right elbow and pull it as close to your right shoulder as possible. Repeat for the other hand. Second: clasp your hands behind your back. The elbow of one hand looks up, and the other looks down. Move your upper elbow as far back as possible. If you can’t do it right away, stretch each arm one at a time. Lift your elbow up and press on it with your other hand, trying to touch the shoulder blade. Third: sit down, clasp your hands and place your palms on the floor. Stretch your body forward, and let your hands remain in place.

To speed up your results, find a workout partner who can help you do difficult exercises.

Stretching the abdominal muscles. Hold in each position for 15 seconds, repeat 5 times. First: lie on your stomach and raise yourself up on your hands, arching your back. Feel the tension in your oblique abdominal muscles. This exercise is also suitable for the back muscles. Second: get on your knees. Bend your body back, rest your palms on the floor. Third: do the classic bridge exercise. From a lying position, rise up on your palms and soles, aiming your chest and stomach up.

Stretching the muscles of the back and lower back. These exercises are repeated a couple of times with the final position held for 15-30 seconds. First: place your feet hip-width apart, arms relaxed. Begin to slowly bend your back, trying to reach the floor. The body weight is concentrated in the toes, the back is round. Return to the starting position just as slowly. Second: bend your body, keeping your back straight. At the end point, rest your hands on your shins. Third: try to press your chest and stomach to your straight legs, clasping them with your arms.

Fourth: Kneel, then lower your buttocks onto your heels. Extend your arms straight forward and place them on the floor, with your forehead touching the floor. This exercise gently stretches the spine; you can stay in this position for as long as you like without harm. Fifth: sit down and stretch your legs. Stretch your arms up and bend towards your legs, pressing your body against them. You can place your hands on the sides of your legs or grab your feet.

With regular training, you can achieve dramatic changes in 1-2 months.

Stretching the leg muscles. All exercises are performed 2-3 times, holding the final position for 30 seconds. First: get into a runner's pose before you start. One knee goes forward, the second leg stands on the toes behind, straight. Aim your pelvis towards the ground. Second: the starting position is similar, but place your back leg on the floor. Place your hands at the side of your front foot. Aim your pelvis towards the ground. Third: the body position is the same, but now the forearms lie on the side of the foot. The closer they are moved to the foot, the more the pelvis “opens”. Fourth: Sit with your knees bent and your feet together. Press your hands on your knees, pulling them towards the floor.

In the article, you will find a lot of useful information regarding stretching.

Briefly, I will tell you: about the types of stretches (static / dynamic), what is the difference between them, their advantages / disadvantages (which is better for a beginner, etc.), I will touch on a very topical issue that interests many beginning guys/girls: “ how to do stretching correctly” (where to start, what to do, how to do it, etc., so as not to cause harm and waste time).

Well, and finally, I’ll tell you about a set of the best (effective) exercises for stretching all the muscles of the body (neck, trapezius, shoulders, arms (biceps, triceps), chest, back, and of course legs), of course talking about the technique of performing them , everything is detailed with pictures, in general, so that no unnecessary questions arise.

Everyone has their own goals, for example:

do the splits;
improve posture,
improve muscle elasticity;
develop coordination;
acquire a flexible and “obedient” body that will help you easily master new sets of exercises in various directions...
for fighters, for example, to perform kicking techniques (for example, (kick to the head), etc.)
to improve *nt*m*th life, new poses are all to do =)
and so on. in general, there are a lot of directions.

But! Let’s not fan the air with stories about how this is useful, everyone needs it, etc.

Everyone makes their own choice, whether a person wants to study - ok, no - it’s his choice.

Always follow the simple rules below, and everything will be fine =)

1. Before performing muscle stretching (it doesn’t matter whether it’s the legs or other parts of the body (back, chest, arms, neck, etc.), be sure to Warm up before your workout.

This is vitally important so that you do not harm yourself or get injured (sprain or something else), because the body is “cold”, and muscles and ligaments stretch on a cold body very poorly, therefore injuries are inevitable. Do you need it?...

If you are engaged in anaerobic training (gym, training with iron), then stretching should be performed after training (not at the beginning, as some individuals mistakenly do, but only at the end, after strength training).

This is done specifically because stretching helps to relax and relieve tension from the muscles. Accordingly, if you put it at the beginning of the training, before strength training, where mobilization of forces is required, you will only worsen your strength results.

2. Perform absolutely all stretching exercises smoothly and under control, without any sudden rash movements/jerks that can lead to injury (even to a warm muscle).

3. While performing this or that exercise, try not to strain your muscles, because relaxed muscles stretch much better (more efficiently).

4.When you do stretching exercises, always make sure that your back (namely your spine) is straight(you can’t sneer or grimace, because this way you reduce the flexibility and elasticity of muscles and ligaments).

5. Breathing should be as calm as possible and smooth ( starting position - inhale (nose), stretch - exhale (mouth)) - watch this (and in no case, do not hold your breath while performing this or that exercise, this is not permissible).

6.As a rule, the time to complete one exercise is about 60 seconds.

Well, in general, it varies depending on the flexibility of your muscles (at first, as much as you can, usually 5-10 maximum 15 seconds, however, each time (gradually) you need to try to increase it to the required minute or more depending on your fitness).

7. Make it a habit to exercise (exercise) regularly(and not whenever you feel like it/want, once a week or month... because the effect of such training is like a milk goat). I would definitely recommend starting with at least three regular workouts a week (less will not be enough), and gradually (under control, depending on how you feel) increase to daily training (if you want), no, even 3 times will be enough.

8. What else can I say... oh yes, under no circumstances should you copy someone.

Don’t try to stand out by showing off how cool I am, etc.

Always stretch in a way that suits you, not someone else.

Always consider your personal stretching limits, otherwise injury is inevitable. The game is not worth the candle...

9.If you are stretching with a partner, be very attentive and let him know how you feel. I'm not arguing that stretching together is more fun, but be very careful and speak up immediately if you feel too much, because your partner cannot sense when your thigh is about to tear... (this is just an example, get the gist of it).

10. A very common mistake many people make is that they do not pull MUSCLES, but LIGADES! Ligaments are strong and almost inextensible membranes of the joints.

It is quite difficult to break them, but with due diligence it is possible.

As a result, you will have to undergo long-term rehabilitation, or completely forget about training.

Therefore, always take basic precautions, namely:

Bend your knees slightly as you pull your hamstrings;
When working on stretching your legs, relieve lateral stress on your knees by turning your toes up;
Just be careful when stretching small arm muscles or vulnerable shoulder muscles;
Avoid severe pain when performing flexibility exercises.

11. Many people do stretching in such a painful way that they simply cannot stand it and quit this activity. This is not the right approach!

Under no circumstances should you endure pain, because this is the direct and shortest path to a hospital bed.

However, stretching should not be too pleasant if you want to get serious results in the foreseeable future. Do you understand?

All in all, no severe pain but don’t just philander….

12. The body should be stretched symmetrically, giving equal attention to each limb or half of the body. If you stretch your right leg for 5 minutes, be so kind as to stretch your left leg for the same amount. Nothing less.

Only in this case can you count on the benefits of stretching exercises.

13. A reasonable duration of flexibility training is considered to be at least 30-50 minutes, no less. More is possible, but not less (although at the initial stage I spent 15-20 minutes, gradually reaching 30 minutes, I never do more than 30 minutes, because there is no need - those who are seriously involved in this, who want to achieve serious results, have a need). results).

When should you not stretch?

There are practically no contraindications for muscle stretching, so anyone can do it.

However, it is not recommended to perform various exercises to stretch any part of the body if:

Severe spinal injuries;
Inflamed hip joints;
Sore lower back;
For bruised legs;
In case of cracks in bones, especially the pelvis;
With high blood pressure.
Exercises during pregnancy, according to experts, are not prohibited, however, the physiological changes that occur in a woman’s body during this period require special attention... therefore, be vigilant (look at how you feel).
And also, in no case should you train stretching on a COLD BODY (without warming up), I have already talked about this in detail above.

P.s. Ideally, if you have significant health problems (especially with joints and muscles), you should consult a doctor or an experienced trainer before starting stretching exercises.

In case you were doing stretching and you experienced the following symptoms:

Dizziness
Muscle spasm
Unexplained crunching or clicking in the body

Then see for yourself how you feel, maybe you need to rest for 5 minutes, maybe change the exercise, maybe stop training altogether...

Types of stretch marks

There are five types of stretching:

Active— the practitioner himself makes efforts to stretch one or another part of the body.

Passive– these are movements performed with the help of a partner (work in pairs).

With this type of stretching, the amplitude is greater than with independent work, however, the training has one subtlety: if you don’t reach it, then there will be no effect from the exercise, and if you overdo it, you can get injured.

It is for this reason that you:

You must be absolutely confident in the competence of your partner;
Constantly inform him (while performing this or that exercise) about your feelings, so as not to get injured.

In my opinion, this is a kind of metamorphosis of static stretching, which is performed not under one’s own weight, but under the influence of a partner’s efforts. That's all the differences.

Dynamic- unlike the static one, this type is performed in motion.

The simplest example is lunges with one leg forward (backward), to the side.

An increase in the range of motion is achieved by increasing the speed or intensity of the exercise.

Ballistic– in short, this type is performed with jerks and springy actions (prohibited for health stretching).

In detail, the basis of ballistic stretching is jumping, pushing and other sudden power movements that help stretch the muscles.

Please note that all exercises are performed with maximum amplitude and sharply (the only type in which the exercises are performed not smoothly, under control, but sharply), due to which a jerky traumatic stretch of muscle and connective tissue occurs.

During such a load, joints and muscles experience risky overloads, so this method is not widely used (as far as I know, it is not recommended for beginners).

Statistical This is the most effective type of stretching recommended by doctors. In this type of stretching, a certain pose is assumed in which all muscles are stretched to the maximum, after which the body position is fixed for 15-30 seconds (maximum 1 minute).

P.s. In general, the fixation time depends on the flexibility (stretch) of a particular person.

In my opinion, in essence, all these types can be divided into two types (statistical (holding) and dynamic (in motion). Why the hell reinvent the wheel, who knows.

CONCLUSION: The ballistic type of stretching is the most traumatic, because, as already mentioned, it includes various swings and springing movements with a large amplitude...

Accordingly, if your muscles and joints are not properly prepared, this can lead not to stretching, but to rupture of ligaments, muscle injuries, “knocking out” of the joint, etc....

That is why, for most people, I would recommend starting stretching training only with static smooth exercises.

In the future, as you become more trained (experience, experience, etc.), see for yourself.

The best stretches for all parts of the body

Don't forget that only after a thorough warm-up You can move on to basic exercises that develop flexibility in any part of the body.

As a rule, you need to start a stretching workout with stretching the neck muscles, then move on to the shoulders, back, arms, chest and abs, and only lastly do stretching exercises for the legs. This is just for your reference, so that you are aware)), but don’t worry, I’ve already compiled everything for you below, just start repeating.

NECK MUSCLE STRETCH

Exercise No. 1.

The exercise can be performed either standing or sitting (in my opinion, standing is more convenient).
Head tilts are performed using the hands: the free hand is simply extended along the body (in our example, the right one), the working hand (in our example, the left one) performs a movement, namely: with your left hand, carefully pull your head down towards your shoulder.
After which, simply hold this position as long as you can, and then move to the other side.
Repeat a couple of times on each side.

Exercise No. 2.

Stand up straight.
Place both palms on the back of your head.
Lightly pressing them on your head, pull your chin towards your chest.
Stay in this position and feel the stretch in the back of your neck (see Figure 1 below).

MUSCLE STRETCHING: shoulders, back, chest

Exercise No. 1.

The exercise is performed standing.
Stand with your feet shoulder-width apart and raise your right arm up.
Then pull it above your head close to your ear. Grab your right elbow with your left hand and gently pull your hand towards your ear. You should feel tension in your deltoids (shoulders).
When you feel it, stay in this position for as long as you can.
Repeat with the other hand.

Exercise No. 2.

Stand straight with your feet shoulder-width apart.
Place both arms behind your back so that your elbows are bent at a 90-degree angle (see the picture above).
Grab your arm with your other hand as close to the elbow as you can and pull it gently across your back to your opposite shoulder.
Hold the stretch as long as you can, and then stretch with your other arm.

MUSCLE STRETCHING: SPINA

Exercise No. 1.

Grab a post or pole with one hand and lean back, straightening your legs, so that your back muscles stretch.
Hold for as long as you can, feel the stretch (burning) in this position, then repeat the exercise with the other hand (see the picture above, you will roughly understand what we are talking about).

MUSCLE STRETCHING: hands and wrists

Exercise No. 1. Stretching the triceps (and even the shoulders and back)

Starting position: standing, feet shoulder-width apart (for convenience).
First, throw (raise) one arm (let's say the right one) back behind your back and bend it at the elbow.
Now we pull up the second hand (left), that is, we take the right elbow with our left hand and begin to pull it carefully, slowly, under control, as far (deeper) as possible.
Hold the stretch for as long as you can, and then repeat the exercise with the other arm.

Exercise No. 2. Stretch the biceps

Kneel on the floor and place your hands down in front of you, fingers pointing towards your knees.
The thighs almost touch the feet.
Arch your back and lean back slowly, keeping your elbows motionless and your palms on the floor under control, so that tension (stretch) occurs in the muscles we need.
Stay in this position (when it burns) for as long as you can.
Then relax for 15-20 seconds and repeat the exercise several times (depending on how you feel).

STRETCH MBREAST MUSCLE

Exercise No. 1. Stretching the pectoral muscles on the counter

Find some kind of support (vertical) such as a WALL (as shown in the picture above).
Go to the wall and place your hand on the wall or any other vertical surface (depending on what you find) and bend your elbow 90 degrees while leaning forward with your whole body and slightly to the side of your hand until you feel the tension in your pectoral muscles.
Then hold this position for as long as you can (to stretch your chest muscles), and then repeat the exercise on the other side.

Exercise No. 2.

Stand in a vertical position and pull your outstretched arms back, while keeping them in the lock (as shown in the figure below).
After which, not sharply, but with a controlled movement (if you can, of course), raise your arms to the ceiling (as long as you can, according to your health), it is important to keep your arms STRAIGHT during all this, until you feel a stretch in the pectoral muscles.

Exercise No. 1.

Lie on your stomach and place both hands on the floor directly in front of you (as if you were about to do push-ups).
P.s. Personally, I use my fists (I have a wrist injury), but you can use your hands (see for yourself).
Lift your head and chest off the floor, slowly and carefully arching your back. Feel the stretch in your abs and hold this position for as long as you can.
Then rest and repeat several times.

Exercise No. 2.

Starting position: standing, feet shoulder-width apart.
Place one hand on your waist (as shown in the picture above) and tilt your torso to that side, while reaching for your hand.
Then repeat on the other side.

Exercise No. 1.

Sit on the floor. Legs widely spaced.
Start tilting your torso forward as low as possible, then do springy tilts up and down.

Exercise No. 2.

Sit on the floor with your legs spread wide apart.
Bend towards your right leg as low as possible. Use your hands to hold your leg below the knee.
Do springy tilts up and down at least 10 times. (you can go up to 50).
Return to the starting position and repeat with the other leg.

Exercise No. 3.

Sit on the floor. The legs are shifted and extended forward.
We bend our torso as low as possible, trying to reach our ankles with our hands. If this is difficult, you can bend your knees slightly.
We make smooth springy tilts up and down at least 10 times (up to 50). Your goal is to touch your head to your knees.

Exercise No. 4. It’s like doing the splits :)

Move your feet apart from each other until you feel the tension in the leg muscles of the inner thighs during the stretching exercise (the final pose of the legs is in the form of an obtuse angle, approximately 120-140?).
Tilt your body down, place your elbows on the floor (or try to reach for it, but not jerkily, but slowly). Stay still (hold, feel the tension) for 5-10-15-30 seconds (depending on your degree of flexibility).
Every day, try to place your feet further apart, increasing the time of immobility in all intermediate poses.

Exercise No. 5. to stretch the back of the leg muscles (similar to a lunge).

Stand on a hard surface with your body straight.
Move your left leg forward (and your right leg back) as far away from you as possible.
Bend it at the knee, lowering yourself down. Keep your back straight, feeling the stretching of the leg muscles during the exercise, stop in such a position that the angle of your bent right knee is 90 degrees.
Relax your core - let the weight of your body be distributed downward, increasing the pressure on your legs. We stand still for as long as we can (as usual, no more than 1 minute).
You can try to put your hands together in a “lock” behind your back (honestly, this is very difficult for beginners, so you can just put your hands on your hip or on the floor, or you can even hold on to the handrail with them/lean against the wall (if you can’t keep your balance).
Repeat everything on your left leg.

Exercise No. 6. Side Lunges

Lunge to the right side, with the toe of your left foot facing forward (or at a slight angle outward) and your entire foot on the floor, your left leg straight. Stretch (lower) feeling the tension. The same must be done to the left side.

Exercise No. 7. Forward bends

Place your feet shoulder-width apart.
With your legs completely straight (don't bend your knees at all, watch this, that's the point of the movement) perform 12 springy forward bends.

Exercise No. 8. Stretching the groin, inner thighs

Sit on the floor, then press your feet together.
Hold your feet with your palms.
Place your elbows on your knees (see picture).
Begin to slowly press your elbows on your legs and at the same time tilt your torso forward (in principle, you can simply press on your legs so that they spread and keep your torso straight, see for yourself).
In any case, make sure that your back is straight at all times.
Bend over as you exhale, and, having reached the peak of tension, stay in this position for as long as you can (in the future, up to 1 minute). Then return to the starting position and repeat these bends several more times (depending on how you feel).

Exercise No. 9. Hamstring stretch

Sit on the floor. Straighten both legs in front of you.
Start to reach your toes with your hands (or even further if you can), feeling the tension in the back of your thighs and hold for as long as you can (up to 1 minute).
Repeat the exercise several times (depending on how you feel).

Exercise No. 10. Stretch the front of the thigh (quadriceps)

Stand up straight, bend one knee and press your heel into your buttock with one or both hands (as shown in the photo).
If necessary, help yourself with your opposite hand to maintain your balance.
Make sure your knees are in line and your inner thighs are tightly squeezed.
Tighten your gluteal muscles and twist your pelvis slightly forward and upward - this will enhance the sensation. Stay in this position for as long as you can (no more than 1 minute), feeling the tension in the front of your thigh (quadriceps).
Repeat all over again with the other leg.

Exercise No. 11. Stretch your hips and buttocks

Lie on the floor with your back down. Bend both legs at the knees.
The upper body is completely relaxed.
Raise your left leg onto your right knee (as shown in the photo).
Place both hands on your right knee and begin to slowly, under control, pull it toward you.
Change the relative positions of your legs and repeat the exercise.

Exercises No. 12. Ankle stretch (SHIN, CALVES)

Stand facing the wall, then press your palms against the wall.
Take one leg back 40–60 cm without lifting your heel from the floor (if you do tear it off, then press it to the floor to feel the tension in your ankle and calves. Otherwise (if you don’t press your heel), the exercise loses its meaning.
Only when the heel is pressed do you feel a burning sensation (tension), only in this case does stretching occur. In general, press your heel and stay in this position for as long as you can (up to 1 minute).

Congratulations, administrator.