Leg stretching exercises. Leg stretching exercises: the effect will be! How to properly stretch the muscles of the legs at home with the help of special exercises

We all know about the benefits of stretching, which is necessary for both girls who want to sit on the twine and bodybuilders who are actively involved in heavy weights. Stretching the leg muscles is especially important, which helps prevent muscle imbalances, posture problems, gain flexibility, improve agility and coordination. Stretching the legs is necessary for absolutely everyone who plays sports. Yes, and those who are far from it should perform it to improve blood circulation in the legs, prevent stiffening of the joints, improve gait, and so on. Simple exercises for stretching the legs will be useful to absolutely everyone. The main thing is to do them regularly and correctly.

Stretching for the legs: benefits and features

Stretching will help improve the flexibility of the body. Performing it regularly, you will soon notice that all leg exercises are much easier for you. It also greatly increases the capacity of your own body. Calorie consumption increases, despite the fact that in fact you save the energy resources of the body, respectively, you get less tired. With a good stretch, the risks of destruction and diseases of the ligaments and joints in the legs are significantly reduced.

Stretching the legs at home is as follows:

static . These exercises are useful for both beginners and those who have been active for a long time. Their essence is that you need to fix for some time in the position of maximum stretching, so that the ligaments and muscles have time to stretch and get used to this position.
Dynamic stretching. Assumes that you will stretch in constant motion. 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 leg stretching exercises are performed correctly.Follow these guidelines:

Train in conditions that are comfortable for you. You must completely relax and get the most out of the exercises.
Muscles should be able to get used to the new state, so it is important not to rush and pay attention to static stretching. In one position, it is recommended to linger for at least half a minute.
You need to stretch warm muscles - this prevents the risks of injury and helps to increase the effectiveness of exercises. You can pre-jump, run - do a light warm-up to improve blood circulation.
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 the muscles and ligaments and provoke, at a minimum, severe pain. Serious injury is also possible.
Stretching should be done before and after the main workout - then the muscles will best remember this state, and the effectiveness of other exercises will improve due 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 initial position, with each exercise, you need to inhale, the stretch itself is done on the exhale.

In the process of stretching, sudden movements are not allowed. You need to stretch smoothly, while the muscles should be relaxed. Pain is not allowed - only a slight pleasant burning sensation. If you feel them, it means that the load is too big.

The best leg stretches

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

Exercise 1.

Sit on the floor, spread your straight legs as wide as possible. Tilt your torso as far forward 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 as wide apart as possible. Grasp the shin of one leg with your hands, bend as low as possible in the leg.You need to "spring" 10-20 times . Then return to the starting position and do the same for the left leg.

Exercise 3

Sit on the floor, move your straight legs. Now you need to bend as low as possible, pulling the torso to the legs through the hands. Do10-50 springy 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

It is an attempt to sit on the transverse 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 tension in the inner thigh. As a result, an angle of 120-140 degrees should form between the legs. Now you need to tilt your body down and put your elbows on the floor. Slowly, avoiding jerks, reach for the floor, keeping your back straight. Feeling the tensionlock in this position for 30 seconds. By doing this exercise regularly, you should try to spread your legs wider and wider every day, increasing the interval of immobility. The end result of this exercise is a full-fledged transverse twine.

Exercise 5

The main purpose of this exercise is to stretch the back of the thigh. You need to stand on the floor, keep the body straight. Move your right leg back and your left leg forward so that they are as far apart as possible. The leg in front should be bent at the knee. Get down. The knee should be bent at a right angle. Keep your back straight. When you feel a stretch in your muscles, relax your body a little and increase the pressure on your legs.Hold this position for 30-60 seconds. During the exercise, the hands must 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 the legs.

Exercise 6

Stand up straight. With your right foot, step aside and bend it at the knee, lowering your torso down. The foot of the left leg, which should be perfectly straight, should be completely on the floor and point forward with the toe. When you feel a sufficient stretch of the muscles, fix the position as much as you can. Then do symmetrical lunges, switching legs.

Exercise 7

Leaning forward. Stand up straight, put your feet shoulder-width apart. Doat least 12 springy downward slopes , trying to lean as low as possible, ideally put 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 firmly against each other with your feet. Palms should be placed on the feet, elbows rest on the knees. Slowly press your elbows into your knees, tilting your body forward. In this case, the back should remain straight. When the muscles are maximally stretched, fix the position for a few seconds. Over time, bring the time of maximum stretch to 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. In the position of maximum tension, linger for a while. Repeat the exercise several times.

Exercise 10

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

Exercise 11

Designed to stretch the thighs and buttocks. You need to lie on the floor, bend both legs at the knees, relax the upper body. Grasp the right knee with both hands, place the ankle of the left leg on the right knee. The right knee should be gently pulled towards you. 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 on the wall. Take the right leg back about half a meter, without lifting the foot from 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 of the calf muscles. It is necessary to stand with the front parts of the feet on the step, leave the heels free, bend the legs slightly at the knees. Now you need to sway 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, lean forward so that the angle between the body and legs is straight. Place your palms on the floor. Now the weight of the body needs to be transferred to the hands, relax the legs. Alternately bend and unbend your knees, first one, and after the other leg. Try to put your heels on the floor. You can also perform this exercise so that both legs work 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 leg stretchers. They can be found in gyms or purchased for home use. When you start stretching regularly, you will notice clear improvements in your body and health.

Stretching - it is a human achievement that requires long-term training.

Flexibility allows you to adjust your gait, pump up your legs, and avoid muscle damage during a fall or injury. Twine will help to cope with muscle stretching best of all.

Let's talk about how to quickly sit on the twine at home, while not damaging muscle tissue.

Why sit on the twine?

For many, stretching is not a priority, but in vain. After all, the ability to sit on a twine is an indicator of the high elasticity of tissues. Answering why this is necessary, here are the main arguments:

Posture improves. Flexibility is a direct path to good posture and smooth movement, as stretching strengthens the spine. An additional plus is the reduction of back pain during exercise.
Endurance develops . Since the desire to sit on the twine alone is not enough, endurance, perseverance, the ability not to give up, and self-control are “brought up” during training.
Joints are strengthened . Their mobility becomes higher. Such classes are recommended for women who are planning their subsequent pregnancy, since the birth process in women with a good stretch is much easier.
INs steps as a prevention of varicose veins. When exercising, blood circulation improves, which at times reduces the risk of developing varicose veins and congestion.
Self-esteem rises. Having set such a sports goal as splits, many, having reached it, look at the world a little differently, as their self-esteem increases significantly.

Experts say that classes that allow you to sit on the twine, normalize the menstrual cycle, are the prevention of scoliosis, improve blood circulation in the pelvis.

How to properly sit on the twine?

The real time for which you can stretch the muscles without harm and damage can be called month, but subject to moderate daily exercise. Below we have collected several sets of exercises that will help you get a good stretch in the shortest reasonable time.

What exercises should be done to stretch the muscles of the legs and how often?

So, as mentioned above, training includes two types of exercises that should be given the same amount of time:

Dynamic are movements that are repeated. When they are carried out, the movements are performed a certain number of times.
Static - movements are not carried out here, parts of the body are motionless, but the position causes the muscles to stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How to painlessly sit on a twine in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you sit on both the longitudinal and transverse twine. Initially, warm up and warm up the muscles, only then proceed to the main lesson. In each statistical pose, initially linger for 30 seconds, gradually, with subsequent training, bringing the time to 3-5 minutes. All exercises, both static and dynamic, are first performed on one leg, then on the other, this will help to evenly stretch the muscles on both legs.

Exercise #1

Sit on your heels with your back straight. Bend forward with your whole body, stretch as much as possible, trying not to tear your buttocks off your heels. Lock in this stretch for a few seconds. Return to starting position. You need to repeat these steps 10-20 times.

Exercise number 2.

Sitting on your heels, spread them apart, buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time the breeding radius will be more and more. When performing the exercise, watch your back, it should be even.

Exercise number 3.

From a standing position, lunge forward with your foot forward. At the same time, smoothly transfer the weight to the front leg, stretching the back leg to the maximum. Perform the exercise 5 times for each leg.

Exercise number 4.

To make side lunges, for this you need to sink as deep as possible, spreading your legs as far as possible to the sides. Shift your weight onto one leg, fully align the other. Lock in and "spring" for a few seconds. Slowly change position, transferring weight to a straight leg, bending it at the knee.

Exercise number 5.

Sit on the floor, legs and back straight, socks on. Grasp your feet with your hands and tilt the body forward, while not bending your knees. Maintain this position for as long as possible. Return to sitting position. To produce such slopes in 5-10 approaches.

Exercise number 6.

In a sitting position, grab one foot with your hand, the second remains flat. Straighten the captured leg, lifting it up to the maximum extension of the knee. Hold at maximum straightening up to 30-60 seconds. Perform the same actions with the second leg. 5-10 approaches will be enough. The back should be straight when performed.

Exercise number 7.

Sitting straight, place the foot of one leg on the thigh of the other. The bottom leg should be straight. With your hand, reach to the tips of the toes of the outstretched leg, while the tension should come from the chest, and not from the head. Lock in this position until obvious discomfort appears. Change legs and do the exercise for 5-10 more sets.

Exercise number 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, transferring it over the other, fixing the foot on the floor on the outside of the thigh. Reach forward, clasping the foot of the outstretched leg with your hands. Having reached the maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5-10 approaches.

Exercise number 9.

Sitting on the floor, connect the feet together, while trying to lower your knees to the floor. Performing the exercise for the first time, you can help yourself to lay your knees on the floor with your hands. With a straight back, try to touch your feet with your forehead, fix for a few seconds and return to the starting position. It is necessary to produce such tension in 10-15 approaches.

Exercise number 10.

In a sitting position, stretch one leg forward, bend the other back. The foot of the back foot should be near the outside of the thigh. Tilt the body with a straight back forward to a straight leg, while helping yourself with your hands, holding the foot. Stretching to the maximum, return the body to its place and tilt it to the center, trying to reach the floor with your forehead. You need to make such movements in 10-15 approaches.

How to effectively and correctly sit on 3 splits: a training program

Can everyone sit on the twine?

Stretching workouts have no age restrictions, so everyone can try to sit on the twine. Another question is how quickly it will turn out, because in addition to the innate "ductility", the physique, gender and age of the person who is training should be taken into account.

The younger the person, the less time he needs to master the twine, and the exercises will be easier. It should also be noted that it is easier for women to stretch, since men are physiologically less flexible.

Twine also has contraindications. It is undesirable to seat children under 5 years old on it, as their muscles and tendons are still very weak. It is not recommended to conduct classes if you have the following diseases:

Hypertension (high blood pressure).
Cracks, fractures, bruises in the hip area.
Musculoskeletal disorders.
Spinal injuries.

Why can't you sit on the twine?

It is noted that more than 80% of those who are “on fire” to sit on the twine stop halfway, without reaching the results. Therefore, having decided to stretch, do not give up regular classes, and if you can’t sit on the twine, then look at the possible reasons below, you may be doing something wrong.

Impatience. One of the main "enemies" for stretch marks. It so happens that after spending several weeks on training and not getting the desired effect, a person is disappointed and leaves training.
Lack of proper technique. In order to achieve your goal, you need not only to engage in daily training, you must perform the exercises correctly. If you do not notice a positive result after 2-3 weeks of training, it is better to resort to the help of a trainer.
Presence of injury. Injured with stretch marks that are performed incorrectly, about 35-40%. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to sit on the twine?

If you decide to sit on the twine, then confidently go to your goal. Don't let small failures scare you, because stretching is not only beautiful, but also brings health benefits.

Stretching is steadily gaining popularity among women of all ages: by regularly performing a set of stretching exercises, you can relieve pain in muscles and joints, normalize blood and lymph circulation, achieve a royal posture and, in general, become more flexible and mobile.

Stretching is a kind of aerobics, the techniques of which are widely used in physiotherapy exercises and massage. It is suitable for everyone who is not contraindicated in general physical activity, but can only be seriously engaged under the supervision of an experienced specialist.

For daily home workouts, a set of simple exercises is suitable, which will be especially useful for ladies who spend all day at the computer.

2. Exercise "Scissors"

This exercise can be done at work or at home. It is safe for people with back pain and is good for stretching the hamstrings.

Stand straight, feet together. Step back with your right foot and lean forward, keeping both legs and back straight. Touch your hands to the floor, hold for 30 seconds and return to the starting position. Then repeat the exercise for the second leg.

3. Exercises for the back of the thighs

If the previous exercise seems too easy for you, try this variation. It's perfect for benching after a run in the park or a workout at the gym.

Place your heel on a chair or bench: it should be slightly higher than your knee. Put your hands on your knee, and slightly pressing on it, lower the body. The supporting leg must remain straight. Stretch for 30 seconds and then switch legs.

4. Basic leg exercise

This exercise perfectly stretches not only the hamstrings, but also all the main muscles of the legs.

Sit on the floor and straighten your left leg in front of you. Bend your right leg, turning the foot to the inside of the left thigh. Grasp your left foot with your hand, trying to keep your back straight and not bend your knee. Stay in this position for 30 seconds and then switch legs.

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5. Bend forward with a bent back

This exercise works both hamstrings and lower back muscles.

Sit on the floor and bring your legs together. Tilt your body, gently rounding your back. Keep your legs straight and hold your heels with your hands. Stretch for 30 seconds, then return to a sitting position.

6.Relaxing leg exercise

The easiest and most relaxing way to stretch your hamstring.

Lie on your back. Raise your left leg as high as you can and keep it straight. Grasp your thigh and pull your leg towards your head. Don't bend your knees.

In modern fitness, the main exercises are cardio and strength training, but judging by the reviews, stretching for weight loss is no less beneficial. This concept comes from the English "stretch", which translates as "stretching". The basis of the stretching technique is the alternation of rest and muscle tension. This direction of fitness is allowed even during pregnancy, just the load should be slightly less. Whether stretching helps to lose weight and how to do it, you will learn below.

What is stretching

The stretching technique itself is more similar to Eastern approaches to recovery. It complements the main types of physical culture, is used as a warm-up or the end of a workout, especially aerobic. Stretching is a system of exercises to increase body flexibility, strengthen joints, stretch muscles and ligaments, lose weight and improve body contours. Such a complex can be not only an addition to the main classes, but also a full-fledged workout.

The benefits of stretching

Stretching brings many benefits to the body, which is why it has become popular. Practicing stretching regularly, you can increase the flexibility of the body, become more plastic and slimmer, improve posture and blood circulation in the tissues. The latter effect helps to reduce the appearance of cellulite. The benefits of stretching for the body also lie in relaxing muscles, reducing tension and pain, especially after strength training. Regardless of gender, gymnastics in the form of stretching helps:

prevent the deposition of salts;
saturate the brain with oxygen;
improve spinal mobility;
produce growth hormone;
strengthen the heart
tighten the figure, make it beautiful;
give a charge of vivacity;
speed up metabolism;
get rid of fatigue, get in shape;
reduce excessive muscle relief;
improve well-being, mood, gain self-confidence;
reduce the manifestation of certain chronic diseases;
reduce the appearance of edema.

For women

The fair sex appreciates stretching more for slowing down aging. It is achieved by improving the condition of the skin, its elasticity. Due to the flexibility of the movement become more graceful. The benefits of stretching for women also lie in the elimination of such a defect as "orange peel". Stretching refers to aerobic exercise, which has the best effect on body fat. By stretching problem areas, such as the sides, abdomen, buttocks, you can quickly correct them. Stretching also helps to get rid of negative emotions.

For men

Although the flexibility of the body is more inherent in the female sex, stretching for men is no less useful. It helps to get the maximum effect from training, relaxes muscles after heavy loads and warms them up before exercise, thereby preventing injury. In addition, stretching expands the range of motion, reduces back pain, relieves fatigue, and strengthens the tendons.

Does stretching help you lose weight?

As a way to get rid of excess weight, stretching is considered very effective. Thanks to it, digestion improves, lymph and blood circulation increases. This leads to a tightening of body contours and a reduction in cellulite. Thanks to stretching, the muscles come in tone, but at the same time do not become too voluminous. You can lose weight with the help of stretching by 2-3 kg per week, and with hard work for a month - by all 10 kg.

Stretching exercises

For beginners, 2-3 workouts per week will suffice. Stretching exercises have several common features. When performing, it is necessary to observe the direction of the socks - they should “look” in the same direction as the knees. It is equally important to keep your back straight. So that there is a natural deflection in the lower back. In this case, the risk of injury is reduced. Before stretching, it is worth warming up the muscles - running in place or warming up in another familiar way.

Morning stretch

The whole stretching complex is recommended to be performed in loose clothing. It is better to start exercising from the neck in order to “release” the muscles of the shoulder girdle. To do this, perform tilts to the right-left, back-forward. Then you can smoothly turn your head, alternately press your head to your shoulder with your left and right hands to feel the stretch. Morning stretching for weight loss includes exercises for the main muscle groups:

Arms and legs. A good exercise is cat pose. In this position, you need to stretch your arm forward and the opposite leg back to get a diagonal. After holding for 10 seconds, return to the starting position.
Press. A simple stretching exercise will help strengthen and stretch the abdominal muscles. You need to lie down on the floor or rug face down, bend your legs at the knees and try to grab the ankles with your hands. Next, it remains to tear off the surface of the thigh. At the same time, the legs rise up.
Back. The best option for stretching it is a horizontal bar. If it is not there, then you can simply stand against the wall, leaning your back against it. Then slide down, slowly crouching. Hold again for 10 seconds and return to the starting position.

Stretching for slimming legs

To improve the contours of the legs, you can perform many different stretching exercises. Each of them is aimed at working out certain muscles of the lower extremities. Any convenient time is suitable for training. It is important to exercise regularly. Stretching for legs for weight loss includes several movements:

"Dog looking down". Take a position, leaning on your hands and knees. Then exhale and slowly straighten your legs and arms. To do this, you need to tear your knees off the floor, only the heels and hands should remain pressed. Then you need to walk with your hands to your feet in order to fully straighten up. Perform this complex again at the end of the workout.
"Active pigeon". Get into a push-up position, just lean on your elbows at a right angle. Next, pull the left leg so that the heel touches the right thigh. Feel the stretch, tighten your abdominal muscles, then carefully lower your chest down to the floor, stretch your arms forward. Then the leg can be straightened, repeat 5 times with each.
"Foot up to the head." Stretching exercises for the back of the thigh. You will need a towel - you need to roll it up and put it under your head. Lying on your back, you need to pull one leg to your chest, pressing your hands to yourself. Do 5 times for each.
"Rise on the half-toes." It is necessary to lunge with one foot forward. Further, in this position, each foot alternately rises to the toes. Then you need to take the back leg as far back as possible so that the back of the thigh is stretched.

Stretching

Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching. But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.

Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.

There are several types of stretch– static, ballistic and proprioceptive muscle facilitation (PPMF).

Static stretch- this is the usual stretching of the muscle with holding the torso for some time in a stretched position.

With ballistic stretch the muscle is stretched through short jerky movements.

PPMO- this is a complicated version of ballistic stretching; in this case, the partner helps to achieve a greater stretch - by means of soft short pressure on the working part of the body.

A set of exercises for stretching the legs

The stretching program provides three types of exercises for stretching the muscles of the legs:

exercises for stretching the quadriceps (front muscles of the thighs),
for stretching the hamstrings (back muscles of the thighs),
exercises for stretching the calf muscles.

The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat the same exercise for the other leg.

Stretching the hamstrings

Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.

Stretching the calf muscles

Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.

Back stretching exercises

The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.

Stretching exercises for the long muscles of the back (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.

Exercise for stretching the latissimus dorsi

Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.

Shoulder stretching exercises

There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboid and the muscles that rotate the scapula.

1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.

2. Raising one arm up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of the hands.

3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Stretching the muscles of the hands

By doing stretching exercises for the biceps and triceps, you are doing prevention for the elbow joints, traction tendons, and carpal joints.

Triceps stretch

With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.

Biceps Stretch

Grab the door frame. In this case, your thumb should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the "working" hand. Standing in this position, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.

Breast stretch

Standing at the door jamb, rest your hands on it - so that the shoulder sections of the hands are parallel to the floor. Press into the joint, stretching the pectoral muscles as much as possible.

neck stretch

Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as for relaxing the nerves after exhausting athletic training.

Three simple exercises, performed after work or training, will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 - 15 repetitions.

After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction.

After a short interval, gently turn your head counterclockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm.

Before performing the "stretching" complex, it is necessary to perform a light fitness complex.
Either do one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.

For example, before stretching the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.

Bodybuilding and fitness enthusiasts should know that stretching should be performed either immediately after the end of the workout, or no earlier than a day after it.
If stretching is performed earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.

Stretching and flexibility exercises

The complex presented below includes exercises, due to which you can make the body more flexible.

In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. We need more dynamic movements, performed by our own efforts, or with the help of a partner.

Stretching the pectoral muscles

Stand in the doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line.

Make several stretching movements, pushing your chest into the doorway.

Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch.

Perform 3 such holds.

Do a light set of push-ups before stretching.

Back stretching exercise

Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions.

Before this exercise, perform an approach of bending in a standing position, or hyperextensions.

When you get bored and it becomes quite simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.

Stretching exercise for hamstrings

Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes.

Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions.

Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.