Stretching and flexibility: 6 exercises for elastic muscles
Stretching is an excellent training. Thanks to her, the muscles become stronger and elastic, the posture and mobility of the joints are improving. These exercises are the key to the formation of a beautiful and healthy body.
Complex of exercises for muscle elasticity
This complex includes stretching exercises to stretch all major muscle groups. Perform it as often as possible, best every day, but not less than 2 times a week – only in this case it will be possible to achieve the desired results. Becoming more flexible, you will forget about pains in the back and joints and get rid of muscle tension, which sometimes causes increased fatigue. For classes, you will not need any complex equipment. Do nothing through force, because in this case the muscles do not relax, but, on the contrary, they are even more fixed. It is also important to keep track of breathing – this is 50% success. Long breaths and exhalations help focus on the current moment and relax muscles. Performing exercises, think about what you now feel. You must have fun and relaxation, not pain and tension.
Perform all exercises in the specified sequence. Slowly breathe through the nose (not less than 4 accounts), and in exhalation (not less than 4 bills), which can be done both through the nose and through the mouth, try to stretch the muscles even more until the voltage (but in no way pain). Spring does not follow.
one. Vangery goddess
This exercise stretches the muscles – thigh flexors, the muscles of the front surface of the hips, the front of the shoulders and the top of the chest.
Stand straight, legs on the width of the shoulders. Make a wide step forward with my left foot. The heel of the right leg from the floor do not break down. Grasp the stick or shock absorber so that they pass along the spine, the left hand behind the head and her palm is turned forward, and the right hand – at the base of the spine, the thumb looks up. Holding the housing directly and still without taking the heel of the right foot from the floor, go down to the lunge so that the knee of the left foot was above the ankle. Try spine up, and shoulders back. Hold in this position on 3-5 cycles "Inhale-exhaling" (approximately 20-40 seconds). Repeat the exercise, changing the legs and hands.
2. Dog Pose with Updated Head
Exercise stretches the muscles shoulders, the back surface of the hips and spine.
Stand straight, legs on the width of the shoulders, socks are slightly turned inside. Do not bend knees (however, if necessary, they can be slightly bent slightly), lean forward from the thighs, leaning palms about the floor so that the body forms the inverted Latin letter V. (If you perform this complex exercise for the first time or feel very strong tension of the muscles of the back surface of the hips and the legs, put a book under the heels.) Without bending hands, stretch the buttocks to the ceiling. Hold in this position on 3-5 cycles "inhale-exhaling", pulling the spine during exhalation.
3. Cleaning the case in the lying position
Exercise stretches the muscles of shoulders and chest, intercostal muscles, muscle abdominal muscles, and also strengthens the muscles – spine extensors and the transverse muscles of the back.
Lie on the left side, bending the legs, as if sitting on a chair. In order not to strain the neck, you can put a twisted roller with a towel. Hands pull in front of the breast, connecting the palms. On the breath, lift the right hand up and to the side, and on the exhale, put it on the floor behind yourself at the shoulder level palm up. Follow the movement of the palm of the right hand, for what you need to turn the head right. Expand the housing as much as you can, without changing the position of the legs. Hold in this position on 3-5 cycles "inhale-exhaling", then return to the starting position. Turn over the right side and repeat the exercise.
4. Stretching the muscles of the back surface of the hips in the lying position
Exercise stretches the muscles of the back and side surfaces of the hips, as well as muscles – hip extensors raised up legs and muscles – feces of feet lying on the floor.
Lie on the back, legs straight. Take a shock absorber or belt from a bathrobe, tighten the right knee to the chest and throw the shock absorber (belt) to the foot. Raise the straight leg up. Do not take off the left leg with an elongated floor toe, take a breath, then with a shock absorber or belt pull the right leg on yourself. Hold a stretch for 3-5 cycles "inhale-exhale". Then take both ends of the shock absorber or belt into the left hand and pull the right leg to the left shoulder. Hold in this position for 3-5 cycles "inhale-exhale". Put the shock absorber or the belt to the right hand and pull the leg to the right shoulder. Hold on 3-5 cycles "inhane-exhaling". Return to the original position and repeat the exercise on the other legs.
five. Lifting hips
Exercise stretches the intercostal muscles, muscles of the front shoulders, the transverse muscles of the back and strengthens the muscles – spinal extensors.
Lie on the back, legs straight, hands freely omitted along the housing. Not taking off the heads, shoulders and buttocks from the floor, get to the spine forward and up to spread the ribs. Hold a stretch for 3-5 cycles "inhale-exhale".
6. Changed Powder Pose
Exercise stretches muscles – thighs, thigh back muscles, the upper half of the body, as well as muscles – spinal extensors.
Stand on all fours, hands straight, palms exactly under the shoulders. Pull the right knee ahead, and the right left foot – back (if necessary, put the twisted roller towel under the left hip). The pelvis must be in a neutral position. Move the palm a little ahead, then, without bending the hands, straighten the chest and pull the spine. Hold the stretch for 3-5 cycles "inhale-exhale", then return to the original position and repeat the exercise on the other legs.