Movements for stretching. Exercises for stretching muscles: detailed description. Nuances and specifics

Origin of the term " stretching"has English roots. We are talking about a special type of aerobics exercise, where all attention is focused on elasticity and flexibility of the body, muscle stretching. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary training of the person. Classes can be completely independent, or they can be an additional load to the main system of aerobics or fitness exercises.

Regardless of age or body flexibility, these exercises are suitable for everyone. Optimal results are achieved only if you perform them daily.

First of all, you need to understand what you want to get from these classes:

Stimulate blood circulation, lymph circulation;
relieve pain caused by nervous system tension and stress;
slow down the aging of the body;
maintain the elasticity of the body's muscle mass;
reduce mental stress.

It’s worth understanding what this type of aerobics is, what its benefits are, why they do stretching, and what results a person can expect if they do the exercises regularly.

From everything written above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Training can be spontaneous, as a separate full-fledged complex, and additional, as an addition to developed exercises. Relatively speaking, each of us who has tried to do the splits at least once has done stretching. An important element of this type of exercise is stretching the leg muscles.

In addition to the fact that this type of aerobics helps to train the muscles of the back, arms, neck, and overall upper body. Regular stretching helps the joints and muscles of the body not lose mobility, and, importantly, slows down their aging processes.

Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and health-improving gymnastics. This type of discipline makes it possible to alternately relax and tense muscle tissue, and this helps the rapid processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

Another important fact is that this type of aerobics provides all women with the opportunity to be slim and beautiful. With regular exercise in the gym, at some point, you will notice that all the excess body fat is almost gone and the size of your muscle mass has increased. The prominence of the muscles creates the visual impression that the body has become larger. An additional benefit of stretching is that the muscles do not grow in width, despite their regular stretching. The result of constant exercise is a magnificent figure - a beautiful body, charming curves, an ideal waist.

Benefits of exercise

A set of flexibility and stretching training will give a person:

improved self-esteem, good mood, feeling of comfort and inner satisfaction;
will help eliminate pain and tension at different points by eliminating muscle and nerve blocks;
activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps eliminate long-standing ailments and prevent problems such as thrombosis, atherosclerosis, etc.;
will restore natural flexibility to the body and help rejuvenate the body;
slimness will always be majestic and straight;
classes help to work out all muscle groups, including those that are not used during visits to the gym.

Stretching classes will be appropriate at any time of the day, including between strength training sessions. After just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or put your head on your lap. There are no limits to improving your capabilities, so with the passage of time and regular exercise, the amazing secrets of yoga can become available to you.

Nuances and specifics

There are several types of stretching, so it’s easy to choose the one that’s right for you, depending on your preferences and complexity.

Strength gymnastics– exercises for stretching and muscle strength. Such classes are perfect for those who have dealt with systematic stretching.

Aerostretching– stretching and elasticity exercises based on canvases in the air. The exercises are not suitable for beginners as there is a high risk of damage and injury. This type of stretching is suitable for those who already have basic training after practicing a classic form of aerobics.

Beginners should be careful and work gradually. It is unacceptable to demand maximum results from the body in a short period of time, since heavy loads can greatly harm the muscles of the body. Beginners, as a rule, begin their work with simple exercises, holding each of them for no more than 15-20 seconds.

Basic rules for beginners:

Proper breathing. You cannot hold or speed up your inhalations or exhalations. Throughout the entire complex you need to breathe rhythmically and measuredly. You can breathe deeply during the break between stands;
stretching workouts are practiced after aerobics, gymnastics, and physical activity. This is what ensures the required blood flow to the muscle mass and increases their elasticity;
after exercise, you need to relax your muscles, do not take on heavy work, avoid strength exercises, since you can overstrain the body;
Stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.

Minor pain should not be scary. There is a concept of “pleasant” pain impulses in the muscles, and “dangerous” symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from another after he begins training.

Set of exercises

Training sessions are carried out in several stages:

A mandatory phase is strength manipulation or warm-up: in this way, a person warms up his muscles to avoid damage.
A system of exercises for body flexibility - bending, etc.
A set of stretching exercises that are best done with a partner.
Exercises to relax muscles.

The effectiveness of the exercises becomes obvious after several workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, ballet stretching exercises can be introduced - this will make it possible to achieve more significant progress. Classes can be conducted with music. Musical accompaniment is an individual choice of a person. Anything goes: light pop, relaxing ambient, jazz, etc. Now there are a number of web sites where all kinds of tunes for fitness, gymnastics, and aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically tense the stretched muscles of the body. At the very beginning of the course, it is preferable to work with an experienced trainer in the field of stretching aerobics.

Contraindications

It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbation. Also, those who have serious diseases of the cardiovascular system, thrombosis, hernias, arthritis, osteoporosis should not do the exercises. You cannot train with a fever, flu, symptoms of any inflammatory processes or infectious diseases.

It doesn’t matter why you needed to do the splits - for showiness for a special occasion, perfect stretching or health benefits (yes, her splits also bring, and quite a lot). Whatever you have in mind, know that doing the splits is actually not that difficult. If you regularly perform several effective exercises, even more so.

1. Bends with hands “clasped” behind your back

Stretching, which is usually painful and therefore not very pleasant, is best started with a simple and slightly relaxing exercise, such as this one. It will stretch the muscles of the back of the thighs well and, as a bonus, improve the flexibility of the back, straighten the shoulders and chest.

How to do it. Stand straight, feet shoulder-width apart. Bring your hands together behind your back, lock them together and lift them up - your back should arch. In this position, bend over and pull your chest towards your hips. Keep your legs straight, they should not bend at the knees. After standing like this for 5 breaths, slowly return to the starting position.

2. Bends to one leg

Do it very carefully. The “pull” will be under the knee and lower back, but then the splits will become a couple of centimeters closer.

How to do it. Sit on the floor and stretch your legs. Bend your right knee and place it on your side, thereby opening your hips halfway. Strive to touch the outside of your left foot with your right hand, and try to place your torso on a straight leg. Pull your left hand forward, too, towards your foot. Relax your shoulders - they should not rise. Stay in this position until you take 5 breaths. Raise your body, change legs, repeat the exercise.

3. Bend forward with legs open

It will not be possible to lie down with your body on the floor in this position right away. But when it does work out, it will mean that there is nothing left before the twine (and not longitudinal, but transverse).

How to do it. Sit down and spread your legs to the sides, but not to the maximum width. Move your pelvis forward a little, but be careful not to let your legs move with it. Straighten your back. Move your body forward towards the floor until you feel a “burning” under your knees - this is the tendons stretching. Stay in the lowest position for 5 breaths, then return to the starting position.

4. Deep lunges forward

What could be simpler and more convenient than stretching the leg muscles in such a lunge? In addition, this exercise is even too good for stretching.

How to do it. Lunge forward with your right foot. Place your hands on the floor. The leg should be between them. Place your left knee on the floor. If you can, lower yourself onto your elbows. Press your body against your right leg. Stretch your hips towards the floor. Stay as low as possible while you take 5 breaths. Switch legs and repeat the exercise.

5. Deep lunge with calf raise

Having worked on stretching the knees, let's move on to the hips, or more precisely, to the muscles of their back and front surfaces.

How to do it. Go to the wall, stop a step away from it, turn your back to it. Get on your knees. Place your right leg bent at a right angle forward. Lift the foot of your left leg up and “put it” on the wall. Pull your hips down until you feel a stretch in the muscles. Place your hands on your knee to keep your position stable. Keep your back straight. Stay in this position while you take 5 breaths, then relax, switch legs and repeat.

6. Standing Power Stretch

Stretch your muscles with the force of your arms - this can be more effective than putting pressure on them with your own weight.

How to do it. Stand straight, close your feet. Shift your weight to your left leg, and lift your right leg, bent at the knee so that it is easy to grab it with both hands. Stand straight on your left leg. Slowly straighten your right leg to the side, holding your big toe with your hand. If this comes easily to you, pull your hip toward your stomach, lifting your foot toward the ceiling. Hold this position for 5 breaths. Slowly lower your right leg to the floor. Switch legs and repeat the exercise.

7. Side plank stretch

To stretch in such a precarious (in the literal sense of the word) position, you need to be able to maintain balance. Despite the complexity, this exercise is worth trying - it significantly lengthens some muscles, while giving others a static load.

How to do it. Get into a side plank position with your arm extended and your right leg supported. Carefully, while maintaining balance, grab the big toe of your left foot with your left hand and, bending your leg at the knee, pull it up, gradually straightening it. Stand while trying not to lose your balance. If you can, straighten your leg and pull it as high as possible. After 5 breaths, gently release your left leg, place it on the floor, and assume a sitting position. Switch sides and repeat the exercise.

Why is it necessary to do stretching exercises? Stretching exercises are very useful and necessary for maintaining health. People are used to spending a lot of time at their desk, home computer or TV, but did you know that such prolonged sitting is harmful to your health?

Since this contributes to shortening of the muscles of the front side of the thigh, unpleasant sensations in the shoulders and back, deterioration of posture, and the threat of irreversible deformations of the skeleton.

Therefore, to avoid such problems, you need to regularly perform stretching exercises. In addition, stretching exercises help not only improve your well-being, but also improve your sleep at night.

The tips in this article will help you keep your body flexible throughout the day.

Technique for performing stretching exercises

1. It is very important to feel your body

We make movements slowly, stretching exercises, trying to fully feel how the tendons, ligaments, joints, and muscles are stretched. If pain occurs, you are either overexerting yourself or you have made a mistake in your technique. If you don’t feel anything, it means you’re not doing the exercise correctly, or you’re stretching weakly.

2. Remember to relax

It seems simple, but many people, when doing stretching exercises, become unnecessarily tense.

3. Remember to breathe deeply

This type of breathing helps to relax the muscles, which improves their stretching. Also, deep and slow breathing increases the benefits of exercise by stimulating blood flow. We perform movements only at the exit. Having fixed the pose, exhale, inflate both the chest and abdomen. When we exhale, we imagine how excess tension is released from our muscles with the air.

4. Stretching exercises

We stretch the weak side of the body twice as long as the flexible side. If there is a feeling that one side of the neck or body is stretching worse than the other, we spend 2 times more time on it (or do more turns) until it is as flexible as the other.

5. Watch your body position

The most common mistake is bending your back. In almost all exercises (about 95% of exercises), the spine should be kept straight. Before bending over, inhale and stretch upward harder. Bend from the hips without hunching or bending your lower back.

A set of stretching exercises throughout the day

1. Do exercises in the morning shower

Stretching exercises It is recommended to start doing stretching exercises in the morning immediately before or after a warm shower. Why in the morning and under a warm shower? Because at this time the muscles are warmed up, and you will also be energized for the whole day. The following simple exercises are recommended:

Standing under a warm shower, we raise our arms above our heads, clasp our palms together and stretch upward harder, while liberating our back and shoulders.

We direct a warm stream of water to the back of the neck, slowly turn our head to the right - all the way, and then repeat the exercise to the left. Repeat - 5 times.

After taking a shower. We dry off, placing either our right or left leg on some elevation and bending forward as deeply as possible. This way we stretch the hamstrings.

2. This three-minute set of exercises is very intense and is performed after waking up in the morning.

We perform these exercises while standing, doing 12 repetitions and pausing for 2 seconds, with maximum stretching.

Rotate your neck. We press our chin to our chest and do stretching exercises in a semicircle, bringing either the right or the left ear closer to the shoulder.

We shrug. We raise our shoulders to our ears and slowly lower them.
We rotate our shoulders. We slowly describe circles with our shoulders.

Rotate with your hands. We stretch our arms out to the sides so that they are parallel to the floor. Then, without bending our arms, we describe circles.

Rotate your hips. We place our feet a little wider than our hips, bend our knees a little and rotate our pelvis, as if we were twisting a halahoop.

3. We do stretching exercises after aerobics, cycling, running, walking and other cardio training.

Why after cardio training? The fact is that during cardio training our muscles are more pliable and elastic, which allows us to stretch it to the maximum. After any physical activity that helps increase the heart rate and breathing, rest for 6-11 minutes so that the heart rhythm becomes normal.

4. Stretch our legs while in line (we do this exercise when we stand for a long time and move little)

Are you standing in line (store, bank, etc.)? In order not to waste time, we perform the following stretching exercises: we rise on tiptoes as high as possible and linger slightly in this state. Then we lower ourselves onto our entire foot. Raise the toe of your left (and therefore right) foot as high as possible and hold in this position for 25 seconds.

5. At the end of the working day, we devote 3 minutes to the next complex.

Having studied some studies, we can say that the peak of human flexibility occurs in the evening between 14.30-16.00. This is due to natural human biorhythms. Stretching exercises can be done at any time, but based on this study, they are most beneficial and effective during this time period.

Stretch the hamstrings while sitting. We sit on the floor, stretching exercises, stretching the right leg forward and pressing the left sole to its thigh. We lean forward without bending our back. After 25 seconds we return to the starting position. We repeat the tilt, only we extend the left leg forward.

Stretch the sides. We sit on the edge of the chair, pressing both soles to the floor. We rest our right palm on the seat. Raise your left arm above your head. We stretch well, and then bend to the right. After 25 seconds we return to the starting position. Repeat on the other side.

Stretch your hips. We sit on the edge of a chair and press both sole stretching exercises to the floor. Place your left foot on your right thigh. We lean forward with a straight back. After 25 seconds we return to the starting position. Then we repeat the exercise, while changing the position of the legs.

Stretch the chest. We stand straight, feet hip-width apart. We connect our palms behind our backs into a lock. Putting your chest forward, lower your shoulders up, back, down. To enhance the stretching of the chest, we do not hold our hands down at the back, but raise them slightly up. After 25 seconds we return to the starting position.

6. Every evening before going to bed we raise our feet.

We sit as close as possible facing the wall. Then we lie on our back and raise our legs so that the buttocks, backs of the thighs and heels rest against the wall. There will be a feeling of stretching of the leg muscles. We maintain this pose for 6 minutes.

7. Stretch your fingers.

By performing these exercises daily, we will improve flexibility and increase strength in the hands. The result will be more noticeable if we work with them one by one:

All fingers. Place your palm on your thigh or table. Stretching exercises move your fingers apart as much as possible and leave them in this position for 30 seconds.

Thumb. We place the hand on the table with the palm up, slightly spreading the relaxed fingers. We connect the ends of the index and thumb. After 3 seconds we return to the starting position. We repeat this exercise in turn with the remaining fingers.

Spider move. I put my palm on the table. Moving our fingers, we “crawl” our hand along the table.

Stretching - This is a human achievement that requires long training.

Flexibility allows you to adjust your gait, pump up your legs, and avoid muscle damage from a fall or injury. The best way to cope with muscle stretching is twine.

Let's talk about how to quickly do the splits at home without damaging muscle tissue.

Why do the splits?

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

Posture improves. Flexibility is a direct path to beautiful posture and smooth movements, as by stretching, you strengthen the spine. An additional benefit is the reduction of back pain during exercise.
Develops endurance . Since just the desire to do the splits is not enough, during training you “cultivate” endurance, perseverance, the ability not to give up, and self-control.
Joints are strengthened . Their mobility becomes higher. Such classes are recommended for women who are planning their next pregnancy, since the birth process in women with good stretching is much easier.
INs acts as a prevention of varicose veins. During exercise, blood circulation improves, which significantly reduces the risk of developing varicose veins and congestion.
Self-esteem increases. Having set such a sports goal as the splits, many, having achieved it, look at the world a little differently, as their self-esteem increases significantly.

Experts say that exercises that allow you to do the splits normalize the menstrual cycle, prevent scoliosis, and improve blood circulation in the pelvis.

How to do the splits correctly?

The real period during which muscles can be stretched without harm or 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 you do to stretch your leg muscles and how often?

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

Dynamic - These are movements that are repeated. When performing them, 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 do the splits in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you do both the longitudinal and transverse splits. Initially, do a warm-up and warm up your muscles, only then proceed to the main activity. In each statistical pose, initially hold for 30 seconds, gradually increasing the time to 3-5 minutes with subsequent training. 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 No. 1

Sit on your heels, your back should be straight. Bend forward with your whole body, stretch as much as possible, trying not to lift your buttocks from your heels. Hold this stretch for a few seconds. Return to the starting position. You need to repeat these steps 10–20 times.

Exercise No. 2.

Sitting on your heels, spread them in different directions, your buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time the breeding radius will become larger. While performing the exercise, watch your back; it should be straight.

Exercise No. 3.

From a standing position, lunge with your leg 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 No. 4.

Do side lunges; to do this, you need to sit down as deeply as possible, spreading your legs as far apart as possible. Shift your weight to one leg and completely straighten the other. Lock in and “spring” for a few seconds. Slowly change position, transferring your weight to your straight leg, bending it at the knee.

Exercise No. 5.

Sit on the floor, legs and back straight, toes pointed towards you. Grasp your feet with your hands and tilt your body forward, without bending your knees. Maintain in this position for as long as possible. Return to a sitting position. Perform such bends in 5–10 approaches.

Exercise No. 6.

In a sitting position, grab one foot with your hand, while the other remains flat. Straighten the captured leg, lifting it up to maximum knee extension. Hold at maximum straightening for 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 performing.

Exercise No. 7.

Sitting straight, cross the foot of one leg over the thigh of the other. The lower leg should be level. Use your hand to reach the tips of the toes of your outstretched leg, and the tension should come from the chest, not from the head. Fix in this position until obvious discomfort appears. Switch legs and perform the exercise for another 5-10 approaches.

Exercise No. 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, crossing 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 maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5–10 approaches.

Exercise No. 9.

Sitting on the floor, bring your feet together and try to lower your knees to the floor. When performing the exercise for the first time, you can help yourself place your knees on the floor with your hands. With a straight back, try to touch your feet with your forehead, fixate for a few seconds and return to the starting position. This tension should be done in 10–15 approaches.

Exercise No. 10.

In a sitting position, extend one leg forward and bend the other back. The foot of the back leg should be near the outside of the thigh. Tilt your body forward with a straight back towards your straight leg, while helping yourself with your hands, holding your foot. Having stretched to the maximum, return the body to its place and tilt it to the center, trying to touch the floor with your forehead. Such movements need to be performed in 10–15 approaches.

How to effectively and correctly do 3 splits: training program

Can everyone do the splits?

Stretching training has no age restrictions, so anyone can try doing the splits. Another question is how quickly this will happen, because in addition to the innate “ductility”, one should take into account the build, gender and age of the person training.

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

Twine also has contraindications. It is not advisable to seat children under 5 years old on it, since 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 I do the splits?

It has been noted that more than 80% of those who are “inspired” to do the splits stop halfway without achieving results. Therefore, when you decide to stretch, do not give up regular exercise, and if you cannot do the splits, then look at the possible reasons given below; perhaps you are doing something wrong.

Impatience. One of the main “enemies” for stretch marks. It so happens that after spending several weeks training and not getting the desired effect, a person becomes disappointed and quits training.
Lack of correct execution of techniques. In order to achieve your goal, you need not only to do daily training, you need to do the exercises correctly. If you do not notice a positive result after 2-3 weeks of training, it is better to seek the help of a trainer.
Presence of injuries. About 35–40% are injured during stretches that are performed incorrectly. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to do the splits?

If you decide to do the splits, then confidently go towards your goal. Don’t let minor failures scare you, because stretching is not only beautiful, but also has health benefits.

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

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

But it's possible to achieve great stretching success without having to chant "ommmmm" or sit and sweat in a yoga class (though it really wouldn't hurt to try a few times to see if many of the misconceptions are debunked).

The conditions of modern life lead to emotional and physical stress. Sitting at a desk all day brings no favors and does no good to the lower back or hips.

1. Runner's Lunge

If you have to sit all day or, conversely, run errands, this can have a detrimental effect on the hips (this is the part of the leg located between the pelvis and the knee). This is especially true for men, because stretch marks are definitely not in their favor.

Exercises with lunges will help correct the position.

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

Breathe evenly, distribute your weight between both legs and try to “sink” your hips a little lower. Stay in this position for 30 seconds.

Repeat 2-3 times for each leg.

2. Lateral bend

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

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

Continue side stretches 5-10 times on each side.

3. Seated hamstring stretch

These biceps muscles are located along the posterior lateral edge of the thighs. Together with other muscles, they participate in extension of the torso and rotation of the lower leg. The thigh muscles are quite stubborn. No matter how designed and stretched they are, they will always resist stretch marks. And the more you pull them, the harder they will try to get back. Therefore, all movements are performed carefully and slowly. The easiest way to do this is sitting on the floor with your legs extended.

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

Repeat 5 times, then switch to the second leg.

4. Goddess Squats

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

Spread your legs as wide as possible with your toes outward and heels inward. Slowly lower your hips closer to the floor. Then raise your arms to the sides, forming a “T” with your shoulders. Straighten your legs while raising your arms above your head. Exhale and “sink” your hips back, while simultaneously lowering your arms to shoulder height.

Repeat at least 10 times.

5. Upper Back Stretch

This exercise is especially beneficial for people whose neck, shoulders, and upper back are constantly tense due to stress. The exercise relaxes the upper body by stretching the shoulders, neck, upper arms and back.

Get on your knees and bend over, resting your hands on the floor. Continuing to lean with your left hand, the right hand is directed with a sliding movement along the floor between the left knee and left hand, while simultaneously turning the body in the same direction. Turn around until your right shoulder and head are comfortably on the floor. Inhale and lift your right arm up, extending it straight away from your shoulder. Take a couple of breaths in this position and come out of this pose as slowly as you entered it. Then switch to the other side.

6. Spinal stretch

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

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

The number of repetitions depends on how you feel.

7. Standing Hip Stretch

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

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

8. Quadriceps Stretch

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

Lie on your stomach, placing your hands under your forehead and creating a pillow for yourself. Bend your right leg so that your foot approaches your right buttock. Pull your right hand back and grab your leg, trying to pull your foot to your buttock as close as possible. If you cannot reach it with your hand, help yourself with a towel or belt.

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

9. Cobra Pose

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

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

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

Repeat 3 times.

10. Happy child

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

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

If you feel comfortable, sway slightly from side to side, massaging the lumbar spine. Stay in this position for about a minute, making sure your breathing is even.

11. Up the Wall

This exercise is the best for completing a complex of stretches. It helps you relax because you spent the whole day in an upright position with your head much higher than your feet. The exercise changes positioning, helping blood flow away from them.

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

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

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