It just so happened that all people leading, or just starting to lead a healthy lifestyle, pay very little attention to stretching exercises. Perhaps some people think that only professional athletes (gymnasts and acrobats) need flexible muscles, someone blames their laziness and lack of time, but someone has not heard of this kind of exercise.
And, regardless of the reason, all these people lose a lot. Indeed, stretching exercises, even for beginners, is lovely, and most importantly, accessible to everyone, a way to always stay in good shape. No matter how old you are, whether you have involved in sports or not, stretching will suit everyone. By training flexibility, you increase muscle elasticity, improve joint
Mobility. Besides, proper stretching allows you to improve blood circulation in the body, relax, and improve mood and well-being.
As you can see, there are a lot of advantages to stretching classes. Perhaps you are now waiting for us to talk about the cons. Of course, there are cons: you can damage the joints, get a sprain, and just hurt yourself. But all this can be avoided if you competently approach training. To get started, you need to understand what types of stretching (stretching) exist.
In total, there are two types of stretch marks: static and dynamic. They are further subdivided into various kinds, but we will not talk about them. So, static stretching is one of the main types of stretching exercises; beginners recommended to use it. With static stretching, you should not make any sudden movements. Taking one position, you should be in it for several minutes, feeling how your muscles stretched.
With dynamic stretching (which is not recommended for beginners), the trainee must perform all kinds of swings, rolls from longitudinal to transverse, and vice versa.
Further, we will consider the most effective stretching exercises that are suitable for beginners. All of them are static and do not require specialized training. You must stretch yourself before starting a workout: do two sets of 25 squats, jump on a skipping rope, or if you have an exercise bike lying around at hand, exercise for a few minutes on it, and then start training.
We hope you have stretched your legs and are ready to start spreading your legs at home.
A set of exercises for stretching the muscles of the legs
Bring the right foot forward and the left foot back. Bend your knee to the floor with your left foot (look at the illustration). Hands rest either on the knee or on the floor. Now lean forward slowly. Having felt the stretching of the muscles of the hips, freeze in this position for 30 seconds. Now take a breath, and as you exhale, try to bend even lower, freeze in this position for another 30 seconds. Soon slowly return to the starting position and change your leg.
Now straighten your right leg, fully resting on the knee of your left leg. Hands rest on the floor. Now slowly tilt your torso down while keeping your back level. Having descended as far as possible, linger in this position for 30 – 40 seconds. And with an try to lower even lower. Feel how the muscles of the back of the thigh and the knee ligaments are stretched. Now return, slowly, to the starting position and change your leg.
Lie on the floor with your back, lift your right leg, grab it with your hand in a place just above the knee. Now relax, take an intense breath, and exhaling, slowly stretch your legs with your hands towards you. At the peak point, hold on again for 30 seconds and slowly return to the starting position. Do the same with the second leg. During the exercise, make sure that your leg is straight and do not allow bending in the knee joint. Try to keep your muscles relaxed all the time; excessive muscle tension can lead to injury.
Sit on the floor, press your feet against each other, rest your elbows on your knees (see picture). Squeeze your elbows on your legs and tilt your torso forward. At the same time, make sure that your back is always level. As in the previous exercises, lean on the exhale. And having reached the peak of tension, linger in this position for 30 – 40 seconds. Then return to the starting position and repeat such inclinations several more times. This exercise perfectly stretches the ligaments of the groin and internal muscles of the thighs.
Exercises for stretching the spine
Now let’s look at what exercises for stretching the back are.
Famous for everyone is the “dog pose,” or “cat pose,” everyone calls this exercise differently. Get on all fours, bend your back, and lookup. Stay in this position for 15 seconds, then accept the area (B) shown in the figure below. To do this, as if lounging with all his might, directing the thoracic upward. In this position, it also holds for 15 seconds. Do this exercise for 2 to 3 minutes.
Now lie with your back on the floor, firmly press the lap belt to the floor. Now throw the right foot over the left (see photo). Thus, you will turn the torso in the lumbar region while trying to take your shoulders off the floor as little as possible. Lie in this position for 30 seconds, and then do the same on the right side.
Get up from the floor and sit on a chair. Stretch your arms forward and stretch your spine with all your strength, do not tilt your torso forward. Head and also pull forward. It is the final exercise in our complex, do it 60 – 90 seconds. Try to breathe as slowly as possible and feel your spine stretch out.
Well, in conclusion, I would like to say a little about the frequency of training. Perform these exercises as often as possible, ideally daily. Spend 15 – 20 minutes on stretching exercises, and your body will thank you so much.