Stretching: The best stretching exercises muscles. Flexible and slim body with stretching

Stretching is an important part of any type of exercise. Regardless of whether you are an athlete or office worker, such exercises will have a positive impact on your health and well-being. Stretching improves your posture, increases the movement range, and can also prevent injury and reduce muscle pain. Below are 15 simple, but at the same time very effective exercises for stretching, which will help maintain your shape and health.

1

Execution technique: Pull and straighten your neck. Slowly tilt the head to the right, trying to touch the ear shoulder. Repeat left.

Effect: This exercise allows us to stretch and strengthen all the muscles of the neck.

2

Execution technique: Keep your back straight by connecting the fingers of both hands behind your head. Mildly push the head. Try to reach your chest chin.

Effect: This exercise also helps stretch and strengthen all the muscles of the neck.

3

Implementation technique: Become on the right knee and slowly push it forward. Grab your left leg behind yourself, straining with the buttock muscles.

Effect: This exercise perfectly sounds for stretching the knees and strengthen the muscles of the drop-down tendon.

4

Execution technique: pull the right hand along your body. With the help of pressing the left hand slowly pull the right.

Effect: This movement helps stretch the shoulders and strengthen the neck muscles.

5

Implementation technique: Bend the right knee and place the foot on the floor from the outside of the opposite thigh as close to the pelvis as possible. Put the right hand behind your back and capture the right knee with your left hand. Repeat all movements on the other side.

Effect: This posture helps to reveal the chest and lengthens the muscles of the neck, shoulders, back and hips.

6

Execution technique: Become a plank in the pose, then move the left stop to the hands. You must feel the tension in the hips. Return in the pose of the plank and repeat the movement for the right leg.

Effect: This exercise is perfect for stretching and lengthening the muscles of the hips and ankle.

7

Execution technique: Lie on your back, then bend your knees and move them to the right, slowly turning the housing in the opposite direction.

Effect: This movement increases your back mobility, lengthens the spine and stretches the thigh, chest, shoulders and the top of the back.

8

Execution technique: Sit on my heels, pull your hands behind your back and push the hips up and forth. Be careful not to overload the bottom of the back.

Effect: This posture will help strengthen the internal and external oblique muscles.

9

Execution technique: Lie on your back, then bend your knees, smoothly tear the back from the floor and lift it up. Shoulders and feet should remain tight pressed to the floor.

Effect: These movements stretch the chest and the neck muscles, and also lengthen the spine. It also helps soothe nerves and remove stress.

10

Execution technique: Lie on the side, keeping his head with hand. Bend the knee and remove it back to the buttocks.

Effect: These movements help to eliminate their knees.

11

Execution technique: In position sitting smoothly tighten the leg to the chest, while turning the thigh and holding the back straight.

Effect: This allows you to develop buttock muscles well.

12

Execution technique: Sit on the floor, pull your legs ahead. Tilt torso forward to the legs and capture the foot with your hands. At the same time, the back need to keep straight and try to reach the belly to the thighs.

Effect: This posture calms the nerves, relieves stress, lengthens the spine, and also works with the shoulders and hips with the muscles.

13

Implementation technique: Grab the left ankle with your right hand and try to pull it up as close to the buttocks as much as possible. Keep your back straight.

Effect: It helps stretch the muscles of the back of the hip.

14

Execution technique: Connect your hands behind your back and take them back so far as possible. After that, tear off the buttocks from the heels and tilt the torso forward, touching the head of the floor.

Effect: This pose allows you to stretch the muscles of the neck and shoulders, and also helps to eliminate headaches and drowsiness.

15

Implementation technique: Place one foot on the floor, and the fingers are different on the wall. You must feel the stress in the foot at the moment when pressing your fingers to the wall.

Effect: This is an excellent way to stretch the leg muscles.

If you always dreamed of sitting on the twine, it's time to learn. Start with stretching for beginners. Stretching is a matter of long and painstaking, but very useful for muscles and joints.

Remember that any stretching exercises should be performed slowly, neatly and necessarily (!) Pre-warming up the muscles. For example, you can perform them after the complex or making it. By performing these exercises without prior workout or with an excessive force (through pain) you can stretch or damage the muscles and tendons. Therefore, be extremely careful and watch your feelings.

Perform stretching for beginners daily or every other day. Every position you need to withstand for a few minutes. Start from 20-30 seconds, gradually adding each workout for another 10 seconds. So you can reach 3-5 minutes. Gradually, your stretch will improve, you can perform exercises all better, and the positions to withstand everything longer. Do not worry if many exercises immediately do not work perfectly. Do not rush, be patient, and over time everything will work out!

Exercise 1. Sit down on the rug. Straight legs pull forward, pull on yourself. Liquid Hands Place behind the housing, pulling the blade. The back is the most direct. Hold your back smoothly with the information of the blades. If it turns out, we raise a slight heel above the floor. Feet and back remain as straight as possible, socks continue to reach the body. Work back and legs work.

Exercise 2. From the original position with a straight back, we reach your hands to the stop socks. Initially, hands can be in caviar or even hips. The main thing is that the back is smooth and straight.

Exercise 3. Relax your back and go down the corps on straight legs. Socks are still drawn to the housing. Now the back can be rounded. Death to the legs of the breast. Only when the chest drops, you can also lower your head.

Exercise 4. Going to your back. Feet are above your head. I pull socks with hands. Feet must be straight. The back is also straight and completely lies on the floor. The blades stretch into the floor. Do not tear them from the ground. The crushes is also pressed against the floor. Initially, hands can be in caviar or hips. The main thing: not bending the legs in the knees and do not tear the blades from the floor. It is not simple.

Exercise 5. Single on the rug. The right foot bent and lies in front of the case. Left straight and smooth. We stretch with a straight back of the breast to the left foot. When the chest drops, you can lower the head.

Exercise 6. From the previous position, the hull is transferred between the legs. We stretch breasts to the floor. The side muscles of the thigh are working. If the chest touches the floor, you can relax and lower your head. But it will not be right away.

Then 5 and 6 exercises should be repeated, changing the position - for the right leg.

Exercise 7. "Doll". Sit down with a straight back and the most excusted with your legs and hands. Feet as wide as possible, socks stretch to the body. Taz pushing forward, straining and stretching the inner muscles of the thighs.

Exercise 8. "Butterfly". We divor into leg bent feet to the sides. We collect socks together. Back straight, hips stretch to the floor.

All exercises do carefully. Do not forget about the preliminary heating of the body. And in no case do not throw exercise, if it seems to you that your stretching is far from ideal. Forces and patience to you!

Stretching for beginners for every day: video

If you have serious health problems, consult your doctor before performing exercises!

Stretching at home for twine is an integral part of the workout, thanks to which you will quickly achieve the desired result and save your health. In addition, such exercises will improve the condition of the urogenital system, spine and intestines.

Also, the twine is a good preparation for future mothers (including those who only plan to pregnancy).

Psychological training

Each person wants to achieve the desired result as soon as possible. Therefore, it arises quite a natural question: how long will I sit on the twine?

It depends on several factors:

• age;
• gender (girls genetically flexible guys);
• genetics;
• muscle coordination;
• warm-up intensity;
• initial flexibility;
• the correctness of stretching exercises.

Also important factor is the attitude with which you train. To achieve this result, the structure of muscles, ligaments and joints should change in the human body. The duration of this process depends on your age and the degree of preparation. For example, children will be much faster on the twine than adults, since their body is not fully formed.

Tip! The most important thing to achieve the goal is not to try to achieve the desired result per day or two. Before each training, tune in to the fact that today you will do all exercises a little better than yesterday. As a result, you are guaranteed to sit on the twine.

To achieve success, be sure to lead a training diary. According to research results, this psychological moment, which is not associated with physiology, really works. In addition, thanks to the records you can see your progress, which, in turn, will help not lower your hands at the crucial moment.

Physical training

In order not to hurt yourself when performing exercises, you need to warm up the body and muscles. One of the best ways to do this is the articular workout in the fast pace with pushups and squats in the fast pace. The fact is that such training improves muscle coordination. At first, the effect is so immeasured, but as a result will bring great benefits.

Consider an example. During prescripts from the floor, triceps are involved. However, as it is done, you can feel how biceps are tensioned. Such participation of other muscles is just evidenced by poor muscle coordination. The same thing happens during the stretching - often sitting on the twine interfere with such "helpers".

To perform the articular workout in all major joints you need to perform circular movements on the maximum possible amplitude. Movements are made 15-20 times in each direction.

Tip! To achieve the maximum effect, you need to perform a joint workshop from top to bottom: first the cervical spine, then rays-ups, elbow joints, shoulder belt, lounge, housing, ankle, pelvis and knees.

Also, the muscles can be heated with the help of running on the treadmill, bicycle and jumps (with a rope or without a rope. However, these exercises will not help improve muscle coordination necessary for twine. Therefore, it is best to prepare for exercises using the articular workout.

What does it look in practice? At the time of the maximum tension during stretching, take a deep breath and delay the breath slightly. As a result, you will feel the muscles and relax. When performing exercises, it is necessary to clearly adhere to the written instructions. Follow the golden rule of stretching at home: pull where it hurts until it stops.

To achieve the desired result, you need to take at least 30 seconds for each exercise. In this regard, the rule is true: the more - the better. However, each person has a psychological barrier, because of which he is hard to stay in the same position (even in the absence of pain). To achieve the desired result, you need to deal with it.

Tip! To get the maximum effect, you need to train in the morning. One hour morning stretching is equivalent to the three clock in the evening.

Stretching exercises must be as diverse as possible. Often, newcomers cannot sit on the twine due to the couple of unsestured muscles, while their overall flexibility is above average. Uniform stretching will help to achieve the desired result faster. If you well stretched one muscle group - it will definitely help when performing other exercises.

Sit down on Spagat

There are several types of twine:

• longitudinal;
• transverse;
• sequeous;
• vertical;
• on hands.

For each of them you need to perform certain exercises.

Tip!The best way to achieve the desired result and improve health is to move from simple to complex. In other words, you must first master the longitudinal twine, and then proceed to the study of the transverse, sequential, vertical and hand. When leaping from the first stage to the third you can damage the muscles or get injured.

Exercises for longitudinal twine

Since the longitudinal twine will use the same muscles that work when walking, sitting on it easier. For this you need to perform the following exercises:

Make a shower one foot and bend it in the knee so that the stop is perpendicular to the floor. Right into the floor with palms on both sides, keep your head straight, look forward and spring for one minute. To do this, use the palms and muscles of the crotch.

Being in the position described above, align the housing, get back, raise your hands and pull as above as possible. This exercise stretches the legs and strengthens the muscles of the crotch. Breathing should be smooth, and the face is relaxed.

Lower the leg left behind the knee, while the other should be perpendicular to the floor. Help palms (or fists, as you feel more convenient) in the lower back and drive back. When you perform this exercise, your head can be trapped or kept right.

Return to the initial posture (exercise number 1). Put your palms on both sides bent to the knees of the legs with your fingers to each other. Through the chest to the floor. When performing this exercise, the upper part of the body must be parallel to the floor.

Take the same posture that in the previous exercise, just thread and chin to the floor.

Return to the original posture. Gradually, bring the knee of the "rear" leg to the floor.

Tip! When performing each exercise, keep track of breathing and technique. With each time you will get better and better, and in the end you will sit on the twine.

Sit down on transverse split

To master the transverse split, follow these exercises:

• Put the legs a little wider widths of the shoulders and pour your hands into the lower back. Slowly drive back, trying to see your heels. If when performing putting hands on the stomach, the muscles of the press will be additionally worked.

• Align, put your legs a little wider shoulders and restore your breath. Then lean forward in such a way that the back is parallel to the floor. Hands must be elongated (for convenience they can be siled in the castle). See forward.
• Arrange your legs so that the head and elbows come between them. Next, lean down and steal your palms into the floor. When performing the exercise, it is impossible to strain your back or neck. It is also forbidden to bend the knees. Slowly sway forward-back.
• Perform the previous exercise, but with a support for the forearm.
• Pull your hands up, remove the socks out and spread the legs wide.
• Perform deep squats. At the same time, the back should be relaxed and straight, and the knees are widely placed on the sides. Start with 8 approaches and increase over time.
• Take the same posture as in the previous exercise. During the squats, delay for 30 seconds and then rise. Please note: novice is not immediately given this exercise.
• Perform lateral attacks. When the exercise is easy to be made, grab the ankle and pull to the floor. Start with 8 approaches and increase every 2 weeks.

• Put your legs as widely and lean forward so that the back is parallel to the floor. In this case, you can rely on the elbows. Keep your breathing: at the entrance muscles must strain, and in exhalation - relax.
• Perform the same as in the previous exercise. Slowly lower the crotch and belly on the floor. After it was possible, gradually straighten the pelvis, put the feet on the heels and straighten the back.

Tip! Do not underestimate the preparatory exercises - they also have greater benefits for the body. It is possible to begin to master the following types of twine only after you have learned to be perfectly sitting on a longitudinal and transverse one.

Food

Proper nutrition will also help to accelerate the achievement of the goal and strengthen stretched muscles. In this regard, one of the best funds is fish fat. It is also recommended to add fatty amino acids omega-3 and omega-6 to the diet. Completely eat flaxseed oil, nuts and eggs.

Also important factor is to maintain water balance in the body. You need to drink at least 2 liters of water per day. Add juicy fruits to your diet. To quickly achieve the desired result, stop consuming salt. It can be replaced with sea cabbage, lemon juice, greenery and natural seasonings.

• carrot;
• nuts;
• spinach;
• meat;
• seafood;
• legumes;
• citrus fruit;
• berries (blueberries, blackberry, cherry and raspberries).

Tip! To prevent inflammatory processes in the joints, add vitamin complexes or high calcium products to your diet. At the same time, the restoration of the body should be uniform, so you need to use protein food throughout the day.

Summary

Proper stretching at home will help you sit on the twine. To do this, follow the basic rules:

• breathe correctly;
• technically correctly and smoothly perform exercises;
• stretching of each muscle group should last at least 30 seconds;
• versatile stretch;
• train in the morning.

Also important factor is the proper nutrition. It is necessary to exclude salt from the diet and add calcium-containing food, berries, citrus fruits, carrots, nuts and spinach to it.

Before proceeding with training, you need to prepare your body well. To do this, use the same articular gymnastics ahead with pushups and squats in a fast pace. As a result, you will improve muscle coordination, without which it is impossible to sit on the twine.

Tip! Even with technically competent exercise, it is impossible to achieve the desired result, if you do not psychologically configured to workout. The best way to fix it is to keep a diary in which to record successes and achievements daily. As a result, you can follow your progress.

And most importantly - do not compare yourself with others. The time through which you will sit on the twine depends on the set of conditions: initial physical training, age, gender, and so on. It will be better if you compare yourself with yesterday's. Such measures will help to focus on the results achieved, and not that so far does not work.

Also, do not forget about the good dream, which is at the heart of the rapid restoration of the muscles. Another important factor is to maintain water balance - every day you need to drink no less than two liters of water.

Stretting is a training technique that allows making muscles more elastic, and the body is more flexible. The literal translation of the word "Streching" - stretching.

But the technique received his English-language 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.Especially popular with middle and elderly people. If you believe statistical data, people who, after 35 years old, began to engage in fitness and stretching, they look better and the level of flexibility is higher than that of "passive" individuals.

Streching

There are several types of stretching - Static, ballistic and propriceceptive muscle relief (PPMO).

Static stretch- It is the usual stretching of the muscle with the hold of the body for a while in a stretched position.

With ballistic stretching The muscle is stretched by short jerk movements.

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

Set of stretching exercises

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

• exercises for stretching quadriceps (front muscles of the hips),
• for stretching biceps hips (rear muscles hips),
• exercises for stretching of calf muscles.

Feet have, besides the front and rear muscles of the hips and calfs, many more muscles, but stretching them additionally does not make sense - as they are all involved in the above-planned exercises.

Stretching quadriceps

Lie on the right side. Bend my left leg in the knee, and, clasping a foot with a hand, pull it behind your back, the maximum stretching the front muscle of the thigh. Repeat a similar exercise for another leg.

Stretching biceps hips

Lie on your back, bend your legs in the knees. Using hands pull legs to yourself, without taking back from the floor.

Stretching of calf muscles

Become a step from the wall. Make a step with one foot forward, mind it to the wall in the wall. Cooking with all the body to the wall, do not break the heel "working" legs. Every day, gradually increase the width of the step.

Stretching exercises

The back is the muscles of the loin and the widest muscles, plus a lot of small muscles connected to them. Performing exercises for stretching the main muscles of the back, you make the prevention of everything else.

Exercises for stretching long muscles back (lumbar muscles)

Run on your knees. At the same time, your pelvis must be placed on the heels or between them. Clearing forward, pull your hands as much as possible. As soon as you feel that the palms reached the maximum point, continue to bend - until you feel the rush stretching in the lower back.

Exercise for stretching the widest muscles of the back

Standing at a distance of a foot from a jamatic door, bend yourself and grasp the shoe with the right hand. Place your left hand over it. Try torso back, stretching the right wide muscle. Repeat the same exercise for the other side.

Stretching Exercises Shoulders

For complete stretching shoulders exist three exercises. And it is better to fulfill all three at once. Each exercise involves certain heads of deltoid muscles, also the muscles associated with the shoulder joints are diamond and muscles turning the blade.

1. Straighten the hand to the parallel level with the floor. Grasp the elbow the elbow hand with the other hand, and pull it to a variepete shoulder. Repeat the same exercise for another shoulder.

2. Raising one hand over, bend it in the elbow, and try to get to it with a different hand, only below. Then repeat the exercise by changing the position of the hands.

3. Ensure the back of the palm to the lower back, pull the elbow or slightly higher. Pull your hand forward to the feeling of stretching in your shoulder. Repeat the exercise for another shoulder.

Stretching muscles hands

Performing stretching exercises for biceps and triceps, you make prevention for elbow joints, traction tendons and cranky joints.

Stretching triceps

Having raised the hand up, bend it, starting the head and grasp it with the other hand. Smoothly pull the "working hand towards the book. Similar exercise - for another hand.

Stretching biceps

Grasp the door of the door. At the same time, the thumb of your hand should "look" down, and the hand should be parallel to the floor. Then unfold so that the look was in the opposite side from the "working" hand. Standing in this position, turn the shoulder handpiece of the hands up - to the feeling of stretching in the biceps. Repeat a similar exercise for another hand.

Stretching breast

Standing at the door jamb, they have a hand in it - so that the shoulder hands are parallel to the floor. Adjust into the jamb, the most stretching the breast muscles.

Stretching neck.

The neck string is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for removing fatigue after a long mental work, as well as to relax the nerves after the grueling athletic training.

Three simple exercises performed after work or training will help you maintain vision, to restore it faster and protect the muscles of the neck from microtrav.

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

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

After a short interval, smoothly turn your head against a clockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who wish to simply maintain their muscles and joints in the right tone, this string is enough. But it is necessary to remember the conditions, the non-compliance of which can harm.

• Before performing the "tensile" complex, you must perform a light fitness complex.
• Either perform at once an alone approach of squats, pushups and pull-ups, or before each exercise, make an athletic exercise in low intensity.

For example, before stretching the legs of the legs, they press the foot, and before stretching biceps - shook the biceps with the easiest weight.

• Fans of athleticism and fitness should know that the stretching needs to be performed either immediately after the end of the workout, or no earlier than a day after it.
• If you perform strapping earlier than a day after the training, it will only enhance damage, and can lead to microtrams and joint problems.

Stretching and Flexibility Exercises

The complex below includes exercises, at the expense of which you can make the body more flexible.

In order for the body to become more flexible, insufficiently simple complex for removing fatigue or muscle tension. We need more dynamic movements performed at the expense of their own effort, or using a partner.

Stretching of the chest muscles

Stand in the doorway. Help the forearms of the cant of the door - so that the shoulder hands are in the same line.

Make some stretching movements, pressing the chest in the doorway.

Then ask the partner to press you on your back and hold your torso at the point of maximum breast stretching point.

Perform 3 such retention.

Before strapping, perform easy junction approaching.

Exercise for stretching back

Sitting on the heels, lean the least as possible, putting the elongated hands in front of you. At the bottom point, delay, and slightly jerks even more in the lower back. 8 - 10 repetitions.

Before this exercise, perform an inclination approach in the standing position, or hyperextenzium.

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

Stretching exercise for biceps hips

Be exactly smooth, legs together. Bend forward, trying to reach your fingers to the floor. Make 6 - 8 dimension slopes.

Then straighten, breathe deeply and exhale, and proceed to the ballistic stretching of the hips biceps. Go away the maximum as low due to the jerky movements, touching your fingers to the floor, and linger at the bottom position as long as possible. 5 - 6 repetitions.

Before stretching, perform a squat approach. If you have a tug-absorbing foot and loins, follow the tensile exercise for the rear muscles of the legs from the first complex.

If you have sufficient flexibility, and get your fingers to the floor to the floor is not a problem at all, you better prefer other exercise - stretching biceps hips at wall.

Standing at the wall, lift the leg. Ask a partner to help you stretch your hips biceps as much as possible. 3 - 4 Exercises for each leg.

Before such an exercise, in any case, you need a warm-up and pre-stretch in gentle mode.

Quadriceps stretching exercise

Standing smoothly, bend the right leg in the knee, take over her foot with your right hand. Pull foot up to a full stretching in the front of the hip. Make 2 - 3 exercises for each leg.

Then do the same exercise, but in the ballistic mode. Perform 5 repetitions for each foot.

If you do this exercise after the previous one, no preliminary workout is needed.

If you for any reason make it the first exercise, perform an easy approach of squats. Then make a tensile exercise for quadriceps from the first complex.

Exercise for stretching of calf muscles

Perform the maximum number of climbs on the socks, standing on the stand. Then rest 1 - 2 minutes.

Exercise "OSLOK" (lifting on the socks in the slope (torso parallel floor), standing on the crossbar), but do not make the maximum number of repetitions. Make 5 - 6 repetitions, then stretch the caviar as much as possible, and delay at this point. Perform 3 approaches.

Exercise for the development of hand flexibility and shoulders

Put the chair with the back. The back of the chair must be located in your direction. The chair should stand from you at such a distance, to lean you could put a palm on it.

Bend, steal your palms about the back of the chair, and continue to "press." Make 5 jerky movements, without taking hands from the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you without much difficulty can hold the maximum stretching of 10 seconds, change the complex slightly. Remove the exercise for stretching biceps hips and donkey, but turn on the exercise "metronome". And follow it after exercise for stretching quadriceps.

Exercise "Metronome"

Standing smoothly, legs on the width of the shoulders, lean on the right side, touching your hand to the one's identity. Make 8 measured movements, then grab your leg at the lowest point, which you can reach. Hold in this position for 5 seconds. Make 5 sets for each side.published

Ecology of consumption. Fitness and Sport: How many times many of us have talked about insufficient flexibility, about the impossibility of visiting watch studies for stretching, about non-visibility to yoga classes ...

How many times many of us have told themselves about insufficient flexibility, about the impossibility of visiting watch studies for stretching, about non-visibility to yoga classes. Nothing wrong. Doing yoga is, of course, not a cup of tea to drink.

But it is possible to achieve wonderful success in tension and without having to peak "Ommm" or sit and sweat in yoga classes (although, in fact, it would not hurt to try several times and make sure that many of the delusions will be refuted).

The conditions of modern life lead to emotional and physical overvoltages. Singing for all day at the table does not bring any virtue and does not benefit the lower back and hips.

1. Running Runner

If you have to sit on all day or, on the contrary, run in cases, it can adversely affect the hips (this is a part of the leg located between the pelvis and the knee). This is especially true for men, because they have a stretching stretching not at honor.

We will help to correct the exercise position with attacks.

Stand straight and lean forward so to rely on your fingers or palms about the floor. Make one foot wide step back as far as possible, at the same time bending the second leg in the knee. It is necessary to achieve such a position so that the bent knee is an angle of 90 degrees, and the knee itself should be over the fingers of the legs - not further.

To breathe evenly, distribute the weight between both legs and try to "drown" the thighs even below. To be in such a posture of 30 seconds.

Repeat 2-3 times for each leg.

2. Side bend

Stretching for each side of the body from head to toe. There is not a single stretching more efficient and easy than this. It relaxes the whole body, providing such a necessary break in the monotony of the working day. You just need to get up and try.

Standing, legs together, pull hands up over her head palms together. Inhale and bend the body to the right, tightly pressing the hips one to another. Lengthen the body on the one hand, without flexing forward or backward. Wait a minute, return to its original position, then stretch another part of the body.

Continue lateral stretch marks 5-10 times for each side.

3. Stretching biceps hips sitting

These two-headed muscles are located on the rear side edge of the hips. Together with other muscles, they are involved in the extension of the body and the rotation of the leg. Muscles of the hips are very stubborn. It doesn't matter how much they are designed and stretched, they will always resist stretching. And the stronger to pull them, the stronger they will try to return back. Therefore, all movements are performed carefully and slowly. The easiest way to do it, sitting on the floor with elongated legs.

Press the left leg foot to the right thigh. Exhale and pull your hands up as much as possible directly. Exhausted to lean to the elongated right leg, helping their hands to lean as close as possible. Depending on the level of stretching, you can grasp the shin, ankle, foot or thumb. Slowly straighten, making a small pause, and lean out again, trying to get closer to the thigh slightly closer.

Repeat 5 times, then switch to the second leg.

4. Squate goddess

This posture is unique for the hips, including their inner surface. Exercise is performed in the standing position, and you can do it anywhere without worrying about the purity of the floor.

Space your legs as wide as possible socks outside, and heels inside. Slowly lower the hips closer to the floor. Then raise your arms to the sides, forming the letter "T" with my shoulders. Straighten your legs, at the same time raising his hands above his head. Exhale and "drown" the thighs back, at the same time lowering hands on the height of the shoulders.

Repeat at least 10 times.

5. Stretching the top of the back

This exercise is especially useful for people who, because of stress, the neck, shoulders and the top of the back are constantly tense. Exercise relaxes the top of the body, stretching shoulders, neck, top of the hands and back.

Stand on your knees and lean, leaning with hands on the floor. Continuing to lean left hand, the right-moving movement on the floor is directed between the left knee and the left hand with the simultaneous turn of the body into the same direction. So unfold until the right shoulder and head will be comfortable on the floor. Inspire and raise the right hand up, pulling it straight from the shoulder. Make in this position a couple of breaths and get out of this posture also slowly, as it was included. Then switch to the other side.

6. Stretching the spine

If the spine is flexible and moving, then the blood flows through the body easily. Exercise allows you to reveal the chest, strengthen the lungs and stretch the front surface of the body, solve some problems with poor balancing.

Sitting on his knees, put the ball behind himself and, holding, deviate back until the upper part of the back is spent. Pull your hands behind your head to the floor. Exercise Exercises Synchronize with breathing: breathing rolling on the ball, exhausted to roll back.

The number of repetitions depends on well-being.

7. Stretching hips standing

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

Stand straight. Slow raw right knee. Pick up the foot with your left hand and take it in front of the left knee. Right hand picked up the back of the ankle and raise it as high as possible. At the top point, breathe and try to straighten the upper part of the body. Make a few breaths, then the leg slowly omit and move to a stretching of another leg.

8. Stretching of a quadper muscle

Performing this exercise, keep the muscles surrounding the knee, relaxed to avoid painful sensations in it.

To lie on the stomach, putting hands under the forehead and creating a pad. Bend the right leg so that the foot approach the right buttock. Right hand to stay back and capture the leg, trying to pull the foot to the buttock as close as possible. If you can not reach your hand, help yourself with a towel or strap.

Lower in this position for 15 seconds, then repeat with the other foot and hand.

9. Pose Cobra

Strengthens shoulders, abdominal press, lungs, spine and buttocks. During execution, the body temperature and preheated muscles are easier to stretch.

To lie face down, clinging tightly to the floor hips, legs, footsteps and fingers. Hands bend in the elbows and put them along the body so that the palms are under the shoulders. On the breath, starting slowly lifting the chest, pressing the palm of the palm to the floor and straightening the elbows. Make sure that the upper part of the back with the blades is raised as far as high.

To froze in this posture for 10-30 seconds, slightly straining the buttocks. Exhale and slowly fall on the floor.

Repeat 3 times.

10. Happy baby

This is the perfect pose for the removal of stress and fatigue, calm the mind, is great for stretching the upper femoral and inner groin areas.

To lie on the back and bend legs in the knees, tightening them to the chest and bringing the knees about the width of the shoulders. Take on hands for heels so that the elbows of the hands passed between the legs in the inner surface of the knees. Exhale and tighten your legs per heels so that your knees are located as close as possible to the floor.

If the well-being is comfortable, slightly swinging from side to the side, massaging the lumbar spine. Stay in this position for about a minute, following the breath uniformity.

11. Up on the wall

This exercise is the best to complete the stretch margin. It helps to relax, because all day passed in a vertical position with a head much higher legs. Exercise changes positioning, helping blood from them to retell.

To lie down with your back on the floor, pressing the back surface of the hips as close as possible to the wall and placing the legs raised on it. If there is no free wall, you can use any vertical element.

To try to make the angle between the legs and the torso to be as close as possible to 90 degrees. Hands to stay back for your head. Make a deep breath and the same exhalation, relax, remain in such a position for about a minute.

Any of the above uncomplicated exercises is effective for stretching. Some are simply performed, some more complex, but making any of them you can make sure that yoga is not so difficult. But the joints are preserved movable, and the muscles are elastic.published