Complex hip stretching and stretching exercises for the groin area, video. Muscle stretching exercises (heavy stretching) Muscle groups stretched: iliopsoas, rectus femoris

IN deadlift, unlike the classical and Romanian ones, the knees practically do not bend, and the body leans strongly forward. Due to this, the main load is placed on the back of the thigh.

This basic exercise Great for those who want to work their hamstrings and glutes.

What muscles work

When you bend your knees slightly and push your pelvis back, your gluteal muscles and hamstrings stretch. When you lift the barbell off the floor, the target muscle groups contract.

Deadlift / muscleandmotion.com

Also during the exercise, the quadriceps, back extensors and trapezius muscles. They act as stabilizer muscles, tensing but not changing body position.

Quiz: Can You Do Deadlifts Correctly?

To technically perform a deadlift, you need good stretch muscles back surface thighs (biceps femoris) and high mobility hip joint.

To determine your stretch level and ability to perform a deadlift correctly, take the following test.

Bend forward with a straight back and touch the floor with your fingers. You cannot bend your knees or round your back - movement occurs only in the hip joint.

Test

If you cannot touch the floor with your fingers, it means that you have short biceps or insufficiently mobile hip joints. This will prevent you from maintaining proper spinal alignment while performing deadlifts.

Only a straight spine (in a neutral position) has maximum rigidity and is able to transfer forces to the limbs. By bending the spine in any part, you break the straight line and rigidity is lost. As a result, the spine itself is loaded, which, given heavy weights, negatively affects its health.

If you completed the test without any problems, you can move on to mastering the correct technique.

Deadlift technique

Initial position

Feet shoulder-width apart, arms slightly wider than shoulder-width apart. In order not to be mistaken with the width of your hands, use the notches on the bar as a guide.

Hand position on the bar

The barbell should almost touch your shins. In this case, the feet will be located under the bar, about a third of the foot will be behind the bar.

Position of feet under the bar

Preparation

You bend your knees slightly, move your pelvis back and lean forward. The back is straight, from the tailbone to the neck - one line. The gaze is directed forward.

At the initial stage of the movement, when you lean towards the bar with a straight back, the gluteal muscles and hamstrings - the main working muscles in this exercise - are stretched.

If you have short hamstrings, what will happen is that when you bend over, the biceps will pull on your lower back, so you won't be able to keep your back straight.

Short hamstrings / muscle&motion.com

Performing deadlifts

During lifting, the barbell is located very close to the body: the bar of the barbell practically slides along the shins (touching is not necessary, although it is possible, especially in the first stages, in order to get used to correct technique), and then rises higher on the hips.

When you lift the barbell off the ground, your center of gravity is aligned with the barbell's center of gravity. When you bend over, the center of gravity moves forward from the sacrum.

If you hold the barbell close to your shins, the barbell's center of gravity coincides with your displaced center of gravity and you maintain balance. If you stand far from the bar, the centers of gravity will not coincide and the bar will pull you forward, increasing the load on your lower back.

We guide the bar along the legs. At the moment the barbell lifts off the ground (or platform), you need to tense your buttocks and thigh muscles. This must be done consciously, without waiting for tension to arise on its own.

Voltage gluteal muscles necessary to stabilize the hip joint. Muscle tension causes the head of the femur to rotate outward, where it is in the most advantageous position to transmit force.

Hip rotation / muscleandmotion.com

Thus, you stabilize the joint and ensure a neutral position of the spine, due to which the load is transferred to the buttocks and back hips.

From this position, you straighten up completely and then begin to move down to the starting position. It is important to lower the barbell as smoothly as you lift it, and to keep the bar very close to your hips and shins.

Important points

Stretching

If you include deadlifts in your program, after training you need to perform the following exercises for stretching.

Hamstring stretch

There are several options for stretching the hamstrings. Let's consider two of them: with elastic band and using a barbell.

1. Sit on the floor, straighten your knees and reach for your toes with your back straight. It is convenient to perform this exercise with rubber band, however, you can do without it: just stretch your hands to your toes without bending your knees.

Preparing your body for a run is as important as the run itself, so we asked The Running Bug's trainers Nick Anderson and Siobhan Dokiril for some tips.

Nick Anderson has been running for over 25 years and is one of the top trainers in the UK. Previously the head coach of Team GB's 5K, 10K and cross country teams, he trains athletes of all skill levels, from beginners to international athletes.

"Stretching before a run is a bit of a controversial activity," says Nick. “If your physical therapist or trauma therapist has told you to stretch before you leave the house, that's fine, but in most cases we'll advise you to just walk a little before your run and settle into a normal running pace.”

Regular execution Stretching exercises reduce the risk of injury.
“There may seem to be some confusion about stretching exercises—whether it's best to do them before or after a workout. Some people say that exercise doesn't work and isn't worth the time. I see stretching daily after both easy and strenuous runs, and I can certainly say that performing stretches reduces the risk of injury,” says Nick.

“The body needs to be massaged, the muscle fibers need to be stretched, and adhesions and knots need to be released from tired and damaged muscles... and post-workout stretching can really help with that. Instead, shorten your run by 5-10 minutes and spend more time stretching, which will increase blood flow to your muscles and fill them with oxygen and nutrients. Jogging without stretching increases the risk of injury and slows down the recovery process.”

Nick offers several dynamic flexibility exercises that you can do before heavy loads or as a stand-alone workout.
“Dynamic stretching several times a week before starting a hard/fast workout or as a workout to improve strength indicators and improving overall physical fitness Improves flexibility, motor skills and speed. By stretching and increasing muscle elasticity, the condition also improves. muscle fibers and their strength. I advise all my clients to do these simple and effective exercises part of your workouts - you can also do them after your running session to improve flexibility and feel better by making them part of your cool-down.”

“The ideal warm-up for distances from 5K to half marathon is to do short light jog and add 3-4 dynamic exercises(2-3 approaches) before approaching the starting line. Do them before you go on your next run and feel how it works.

5 Dynamic Stretching Exercises Before Running.
If you want to improve your speed, then you better do some dynamic stretching exercises - they will bring your muscles into a “fighting” state and improve blood flow to important areas of the muscles.

Below are exercises to help you in your training.

1. Stretching the gluteal and piriformis muscles


This exercise is a must for those who have an injury. piriformis muscle, runner's knee syndrome, or iliotibial band problems.

How to do the exercise?
Stand up straight, maintaining good posture and balance. Bend one leg and lift your ankle over your knee, turning your foot upward. Then pull your foot closer to your waist. You should feel a stretch in your glutes and quadriceps.

Each movement should last 2-3 seconds on each leg, perform sets every 20 meters of slow walking. Perform 3 sets, alternating them with recovery walking.

This exercise is good for stretching the buttocks, thighs, lower back and mobilizing the quadriceps. Many runners sit or lie down for several hours before a race, allowing their muscles to cool and tighten. This exercise helps mobilize your glutes and quads before running.

2. Hamstring stretch


A must-have exercise for those who have problems with tight hamstrings and hamstrings.

How to do the exercise?
Take a short step with one foot in front of you, resting on your heel, and the other firmly on the ground. Keeping your front leg straight, shift your weight to your back leg and bend it slightly at the knee, leaning your torso slightly forward, as if you were about to sit on a chair. Try to keep your back straight.
At the same time, keeping your front leg straight, lower your arms down and reach towards the ground, creating tension in the muscles.

How long should you do the exercise?
Each movement should last 2-3 seconds on each leg, perform sets every 20 meters of slow walking. Perform 3 sets.

What effect does this exercise have?
Improves blood circulation and flexibility. Preparing the muscles of the back of the thigh and improving their elasticity.

3. Ankle stretching and calf muscles


Recommended for those who have problems with the Achilles, calf muscles, ankle or plantar fasciitis.

How to do the exercise?
Place your feet slightly narrower than shoulder width. One leg stands completely on the foot, the other rests on the toes and ball of the foot. You need to shift your weight from one leg to the other. Imagine that you are walking in place, but you are moving your weight not from heel to toe, but from toe to heel.

How long should you do the exercise?
The exercise should take 1-2 seconds on each leg. A total of 15-30 seconds per approach. You need to try to keep up the pace and stick to walking speed. Do 3 sets with light walking in between.

What effect does this exercise have?
An excellent exercise for the Achilles tendon and calf muscles. Stretches and increases muscle elasticity.

4. Leg swings: abductors and adductors


Recommended for those who suffer from tension in the adductor/abductor muscle groups.

How to do the exercise?
Keep your body straight, also maintaining alignment at the hip joint. Lift one leg and walk it away from you, then toward you, crossing your legs in front of you. The movements are similar to swinging a swing. Remember to keep your back straight, maintain balance and do not shift your pelvis. When performing swings, do not force the movements; they should be light and natural.

How long should you do the exercise?
Do the swings for 15-20 seconds, then change legs.

What effect does this exercise have?
Improves mobility in the adductor/abductor muscles. Increases range of motion and dynamic strength.

5. Leg Swing: Hamstrings and Hip Flexors


A must for anyone suffering from hamstring and hip flexor tightness.

How to do the exercise?
Keep your body straight, also maintaining alignment at the hip joint. Lift one leg in front of you, then lower and back. Movements should be smooth. Be careful not to lean forward or backward and keep your pelvis in a fixed position.

How long should you do the exercise?
Perform the exercise for 15-20 seconds, then change legs.

What effect does this exercise have?
Improves hamstring and hip flexor mobility while strengthening your core. Increases range of motion and dynamic strength.

This is a set of gentle exercises that cannot cause harm and do not require initial physical training. You choose the degree of load yourself, while mastering simple exercises you can gradually increase the complexity of the load, developing the abilities and potential of your body.

Stretching is one of the many types of aerobics, consisting of various exercises to stretch muscles. It is suitable for all people who can engage in general physical education, and has no age or weight restrictions. For optimal results, you need to practice every day and devote at least half an hour to studying. At the same time, the list of exercises is quite wide, so you can change the exercise program for every day depending on your mood and fatigue.

Stretching exercises while sitting and lying down

The objectives of the lessons may be different:

• therapeutic: restoration of muscle tone and performance, slowing down the aging of the body, getting rid of stress and nervous tension, increasing tone and immunity, recovery after operations and long-term illnesses;
• aesthetic: body correction and silhouette tightening, increasing flexibility, improving posture and gait, getting rid of cellulite and fat deposits in specific areas.

This kind physical activity does not require jumping, running, or sudden movements, which makes it accessible to people with excess weight, poor vision and hearing, and poor coordination of movements.

This is a set of gentle exercises that cannot cause harm and do not require initial physical training.

You choose the degree of load yourself, and as you master simple exercises, you can gradually increase the complexity of the load, developing the abilities and potential of your body. This sport also includes group practice, personal training with a trainer and training at home.

Exercise 1

The exercise effectively stretches the gluteal muscles. Important points:

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. Take the starting position:

sitting on the floor, the right leg is bent at the knee and placed back under itself, the left leg is bent at the knee and placed crosswise at the right hip, arms in a free position. From starting position

tilt your torso to the right while simultaneously focusing on your forearms. Fists should be pointing upward.

At the end point of the range of motion, after tilting your torso to the right and forward as low as possible, hold for 30 seconds.

Change the position of your legs and perform the exercise in the other direction.

The exercise effectively stretches the gluteal muscles, the muscles of the inner and back of the thighs, and also affects the groin muscles.

Important points: keep your back straight; at the initial stage of stretching, be extremely careful - do not immediately try to perform a deep forward bend; try to direct your gaze forward and not tilt your head down; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, legs spread as wide apart as possible, arms in a free position.

From the starting position, bend your torso forward with the maximum amplitude possible for you. The position of the hands can be as follows:

a) rest your forearms on the floor directly in front of you;

b) arms extended forward and placed on the floor in front of you;

c) grab your ankles or heels with your hands.

Ideally, your chest should touch the floor.

Exercise 3

The exercise effectively stretches biceps muscle hips.

The exercise effectively stretches the gluteal muscles. do not bend the knee of the straightened leg lying on the floor; if you cannot do this right away, then bend your leg at the knee and perform the exercise from the starting position; Over time, as the stretch increases, perform the exercise by straightening one leg at the knee; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. lying on your back, legs bent at the knees, feet resting on the floor, arms along the body.

From the starting position, grab the knee of your right leg with your hands and slowly pull it towards your chest. At the same time straighten left leg and place it on the floor. Try to press the knee of your bent right leg to your chest.

At the end point of the range of motion, hold for 30 seconds.

Relax and return to the starting position.

Exercise 4

The exercise effectively stretches the gluteal muscles. try not to lift your shoulders and lower back from the floor; do not spread your legs to the sides - try to keep your knees as close to each other as possible; for ease of execution, spread your arms to the sides and rest your palms on the floor; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. lying on your back, legs straight, arms along your body.

From the starting position, bend your right leg at the knee back to the side with a grip ankle joint, press against your right buttock (as shown in the picture).

Stay in this position for 30 seconds. Relax and return to the starting position.

Perform the exercise on the other leg.

Exercise 5

The exercise effectively stretches quadriceps muscle hips.

The exercise effectively stretches the gluteal muscles. maintain balance by resting one hand on the floor; keep your back straight, do not lean your body forward; try to press your leg against your buttock as much as possible; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. kneeling, hands resting on the floor.

From the starting position, grab your right leg at the ankle joint with your right hand.

Then slowly press into your gluteal muscles.

Relax and return to the starting position.

Perform the exercise on the other leg.

Exercise 6

The exercise effectively stretches the gluteal muscles. be sure to maintain a straight back position when performing; It is better to do the bend not too much than to do the exercise with bent back; as stretching develops, switch to performing the exercise according to a given pattern, that is, try to touch your chest with your thigh; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, the left leg is straight and extended forward, the right leg is bent at the knee and the foot rests on the floor, arms in a free position.

From the starting position, bend your torso forward towards your left leg, clasp your ankle joint with your hands.

Ideally, your chest should touch your left thigh. If you cannot bend as low as possible, then grab your left leg by the middle of the shin and bend as far as possible.

Hold the bend for 30 seconds.

Then relax and return to the starting position.

Exercise 7

This exercise effectively stretches the hamstrings and tendons.

The exercise effectively stretches the gluteal muscles. keep your back straight; be sure to fully straighten the raised leg at the knee; at the initial stage of stretch development, straighten your leg forward, ideally you will have to straighten it forward and upward; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, legs bent at the knees, feet resting on the floor, arms in a free position.

From the starting position, grab your left leg by the ankle joint with your hands. Then extend your left leg forward or upward.

Stay in this position for 30 seconds.

Relax and return to the starting position.

Change the position of your hands and perform the exercise on the other leg.

In the future, as the stretch increases, try to straighten your foot towards you.

Exercise 8

This exercise effectively stretches the calf muscles.

The exercise effectively stretches the gluteal muscles. perform the exercise only with your feet pulled towards you; keep your back straight; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, support your hands behind you, legs straightened forward.

From the starting position, place the heel of your right foot on the toe of your left foot. The feet should be pulled towards themselves.

Press until you feel a stretch in the calf muscle.

At the end point of the range of motion, hold for 30 seconds.

Relax and return to the starting position.

Change the position of your legs and perform the exercise on the other leg.

Exercise 9

This exercise effectively stretches the rectus abdominis muscle.

The exercise effectively stretches the gluteal muscles. try not to lift your hips off the floor; do not throw your head back; to increase the stretching amplitude, you can fully straighten your arms at the elbows; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. lying on your stomach, emphasis on your forearms, back and shoulders relaxed.

From the starting position, lift your chin, bring your shoulder blades together and stretch upward, slightly straightening your arms.

Feel the muscle stretch abdominals and stay in this position for 30 seconds.

Relax and slowly return to the starting position.

Exercise 10

The exercise effectively stretches the gluteal muscles. maintain a straight back position and a natural arch in the lower back; try to reach forward with your hands; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sit on your heels, legs slightly apart, arms in a free position.

From the starting position, stretching your arms forward, tilt your torso down. Hands, palms resting on the floor, head down between the hands.

Feel the stretch in your back muscles and hold this position for 30 seconds.

Relax and return to the starting position.

Exercise 11

The exercise effectively stretches the back muscles.

The exercise effectively stretches the gluteal muscles. try to stretch your crown and spine upward as much as possible; do not put your feet on your heels; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, legs bent at the knees, feet on toes, arms in a free position.

From the starting position, grab bent legs hands either behind the knees or under the knees.

Round your back, try to stretch up as much as possible, tilt your head forward.

Your legs should be pressed as close to you as possible.

Stay in this position for 30 seconds.

Relax and return to the starting position.

Exercise 12

This exercise effectively stretches the oblique abdominal muscles.

The exercise effectively stretches the gluteal muscles. tilt exactly to the side; if you are unable to clasp your foot with your hand, try to simply stretch to the side with an outstretched arm, over time, perform the exercise according to a given pattern; the raised arm should always remain in the same plane with the body, the palm of the hand facing down; breathe evenly.

keep your back straight; keep your head in line with your spine, without tilting down; the knee of the bent leg should be directed upward; tilt your body strictly to the right and forward and to the left and forward; breathe evenly. sitting on the floor, legs spread apart with the maximum amplitude possible for you, toes pulled towards you, shins pointing inward, left arm resting with the forearm on the floor behind the left hip, right arm straight, extended upward above the head.

From this position, tilt your torso to the side and grab your left foot with your right hand.

Stay in this position for 30 seconds.

Relax and return to the starting position.

Change the position of your hands and perform the exercise in the other direction. published.

Vanessa Thompson "Stretching for health and longevity"

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

This easy set of stretching exercises for the hips and groin area can help prevent and treat injuries and strains of the groin, lower back, and pelvis. Watch each exercise on video!

Groin stretch

1. Stand with your feet wide apart and knees bent.
2. Bend your right knee to the side and lean to the right.
3. Hold in this position for 10 - 30 seconds.

Muscles involved:
Thin.
Major adductor.
Short adductor.
Adductor longus muscle.

Watch the video on how to do this exercise correctly:

Home stretching complex for the hip adductor muscle

Stretching your hip muscles will help keep your hips flexible, which is important for preventing injury.

1. Sit on the floor with your legs as far apart as possible and in full contact with the floor.
2. Keeping your back straight, lean forward at your hips.
3. Hold for 10-30 seconds.

Muscles involved:
Thin muscle.
Major adductor.
Long adductor.

In the video, the instructor shows how to properly carry out this exercise from the complex:

Stretching the femoral muscle

Stretching the outer hip muscles can be an effective part of a runner's training routine.

1. Lie on your back on the floor.
2. Bend your right knee and slide it over your straightened left leg.
3. Use left hand to pull your right knee towards you.
4. Hold for 10-30 seconds.

Muscles involved:
Gluteus medius.
Gluteus minimus.

Piriformis muscle - stretching

The piriformis muscle can be very troublesome and cause sciatica symptoms, including leg pain. Training this muscle, especially in combination with other exercises, will maintain its elasticity and prevent damage to the sciatic nerve.

1. Lie with your shoulder blades on the floor.
2. Bend your right leg and cross the ankle of your left leg over your right leg.
3. Cross your leg over top part hips.
4. Pull your leg as close to you as possible to increase the pressure.
5. The exercise time is 10-30 seconds.

Muscles involved:
Pear-shaped.

Try doing the same as shown in the video below:

Stretching flexor muscles

This effective complex exercises for beginners that can be done at home;This stretch is typically used on the muscles of the front of the thigh, including the rectus femoris.

1. Kneel on one leg. The other leg should be in front with the knee bent.
2. Shift your weight to the front of your body.
3. Tighten your hips during the exercise for 10-30 seconds.

Muscles involved:
Rectus femoris muscle.
Iliopsoas muscle.

Repeat after the instructor:

Gluteal stretch

Stretching the buttocks in combination with other exercises can be a factor in reducing the symptoms of sciatica.

1. Lie on the floor on your back.
2. Bring your bent knee toward your opposite shoulder.
3. Hold for 10-30 seconds.

Muscles involved:

Gluteus maximus muscle.

Not a difficult but effective exercise:

Another exercise option in the buttock stretching complex that can be performed at home

1. Stand in front of a bench or high chair.
2. Place your leg on the surface of the platform and bend it at the knee, pulling it under your stomach.
3. Gradually lean forward, thus increasing the stretch.
4. Perform 1 approach for 10-30 seconds.

Muscles involved:
Gluteus maximus.
Gluteus minimus.
Gluteus medius.
Pear-shaped.

The video shows how to perform this physical element:

Stretching the outer thigh

1. Stand with one leg extended behind the other.
2. Bend to the side, but without stretching too much.
3. Press into your thigh and push in the opposite direction.
4. Perform the exercise for 10-30 seconds.

Alternatively, you can use a table. Place one foot on the table, stand sideways to it and bend as far as possible.

Muscles involved:
Tensioner fascia lata hips.
Iliotibial tract.
Sartorius.

This exercise can also be done in sitting position

1. To perform this exercise as a stretching complex for the tensor fascia lata, in a sitting position, you need to pull your knee across your body.
2. Concentrate on the outside and inner thigh. If you feel pain, stop.
3. Hold the pose for 20-30 seconds, rest and repeat 2-3 times.

See how to do hip stretching correctly:

You need to stretch after warming up. This way you can deepen the stretch without injuring your muscles and ligaments.

Warm up before stretching

When you stretch after a workout, your muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twirl your joints, bend and twist your body.
2. 5-7 minutes of cardio: running or Jumping Jacks, Rock Climber, running in place with high knees, .

Once you've warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises, you can arrange an independent stretching session and thoroughly stretch all the muscles of your body. However, it will take about 60–90 minutes. For quick stretching Choose one or two exercises for each muscle group involved in the workout.

To give your muscles a good stretch, hold each pose for 30 seconds to two minutes. You can remain still or gently spring. Sudden movements can cause injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, legs.

Neck stretching exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on the right side of your head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it in the back of your neck, especially at the base of your skull.

Shoulder stretches

4. Front Shoulder Stretch

Place your hands behind your back, clasp your wrist with one hand and the other. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Mid-Shoulder Stretch

Grab your opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Back Shoulder Stretch

Grasp your right hand with your left above the elbow, press it to your body and straighten it, lower it right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in your backside.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, and place your forearm behind your back. Lower your left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grab a doorknob, counter, or other support and turn your back to it. Turn your elbow upward and move your body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that your elbow points upward, and the other from below so that your elbow points to the floor. Try to bring your wrists together at the level of your shoulder blades.

Switch hands.

10. Wrist Extensor Stretch

Sit on your knees, place your hands in front of you so that the backs of your hands touch the floor and your fingers point towards each other. Gently shift your weight into your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest stretching exercises

11. Chest stretch in the doorway

Go to the doorway, lean your elbows on the doorframes and push your chest forward, pectoral muscles.

Place your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, exercise machine or other support, turn your left shoulder towards it. With your right hand, grab the rack high above your head and move your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the lower back muscles

Sit on the floor, move your right leg forward, left leg back. Bend your knees at an angle of 90 degrees or slightly more. Place your right hand on the floor, raise your left above your head. Pull your left leg down and back, tilt your body forward and twist towards your right leg.

Switch legs.

Sit on the floor, bend your knees and place your feet on the floor. Grasp your shins with your hands inside, place your wrists on your feet. Lean forward as low as possible.

Sit on the floor, buttocks should touch your heels. Lean forward, lie on your stomach on your knees and extend your arms.

Get on all fours, then move your pelvis back and up so that your body resembles an angle. Your arms and back should be stretched out in one line, your knees can be bent, and your heels can be lifted off the floor. The main thing is that your back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet should remain on the ground. Relax them, bend your knees slightly.

Lie on the floor on your back, arms along your body, legs straight. Raise your legs and then throw them behind your head. Hands rest with elbows on the floor, hands support. Do not lean on your neck, the fulcrum is your shoulders.

Abdominal stretching exercises

Get on your knees, push your chest up, lengthening your spine, and then lean back, placing your hands on your heels. Try to bend into thoracic region. Don't throw your head back, look up.

Lie on the floor on your stomach, place your hands under your shoulders. Push yourself up, your pelvis rises, your legs remain on the floor. Lower your shoulders, bend in the chest.

Stand straight with your feet together. Raise your arms and join your palms above your head. Bend your chest and tilt your body back. Tighten to avoid strong arching in the lower back.

Stand up straight, raise your arms above your head, clasp your fingers and turn your palms up. Stretch up and bend first to one side and then to the other.

Lie on the floor on your back, arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, move it behind your right leg and try to place your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Exercises for stretching the buttocks

25. Lying stretch

Lie on the floor on your back, raise your knees bent. Place the ankle of your left foot on the knee of your right. Press the knee of your right leg onto your left to deepen it. Repeat with the other leg.

Get on all fours, place your right ankle on your left knee. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Seated stretching

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grab your shin with your hands and press it to your chest. The shin should be parallel to the floor, the forearms lie on top and press it to the chest, one hand covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you have difficulty doing this pose on the floor, try placing your foot on an elevated platform.

Exercises to stretch the front of the thigh

Calf Stretching Exercises

48. Stretching against the wall

Press the toe of your right foot against the wall, take your left foot a step and a half back. The feet are pressed tightly to the floor, the left leg is straight. Try to reach the wall with your right knee, this will stretch the muscles of your left leg.

Switch legs.

Stand close to the wall. Place your right toe on the wall, take your left leg a step and a half back. Bend your left leg at the knee, increasing the stretch. Switch legs and repeat.

Sit on the floor, stretch your legs straight in front of you. Place one leg on the thigh of the other. Grab your foot with your opposite hand and pull your toe up.

Switch legs.