Light stretching. Stretching for beginners for every day. Stretching from a standing position is suitable for an untrained person

These skills become a sign of athleticism, flexibility, and a healthy lifestyle.

A perfect split is a source of pride and envy. Training to improve the elasticity of ligaments does not have to be done in the gym. You can achieve good results at home.

Preparation

Before starting exercises to stretch muscles and ligaments, you need to warm up thoroughly. Neglecting a full warm-up can lead to injury. You should prepare your body within 20-30 minutes, do joint exercises, run a little or jump rope, and perform a set of yoga asanas.

The sensations in the body should be light, it’s good if you feel warmth in the muscles. Sweating is another sign that the body is ready to stretch. However, you should not get tired during the warm-up. It is important to pay attention to breathing. It is necessary to ensure that it is deep and even, while the muscles are evenly saturated with oxygen.

Before stretching, you can go to the sauna or take a warm shower. For additional warming up of the ligaments, warm leggings or leggings are suitable.

Split stretch for beginners

Flexibility depends not only on the level of initial training, but also on age and even on genetic characteristics. Do not despair if you are already over thirty and by nature the ligaments stretch poorly and take a long time. The desired result can be achieved with daily training, it will just take longer than at 16 years old.

There are requirements that need to be considered before you start reaching out.

Twine for beginners is:

Mandatory thorough warm-up and warming up of all muscle groups, not just those on the legs. It is very important to prepare the entire musculoskeletal system for stretching, otherwise the risk of injury to the back, pelvis or shoulders increases.
Smoothness and gradualness in training. Beginners should avoid jerking and putting too much pressure on the ligaments. Pain may be present, but should be tolerable on the verge of pleasant sensations. You cannot tolerate cutting and tearing sensations, or any unpleasant manifestations in the joints.
Regularity of training. Each lesson brings the desired result closer. You need to exercise at least 3 times a week.
Patience and perseverance will be needed to get the splits for those who are naturally inflexible or have never done stretching. There is no need to recklessly wait for an instant result, only to be disappointed and give up.

A good motivation will be a diary of achievements in which progress will be noted. If it is there, it means that the training is being carried out effectively and you will definitely be able to do the splits.

Safety rules for self-training

Stretching exercises at home without the supervision of an experienced trainer require increased attention to safety rules. The pursuit of quick results can lead to serious injuries to ligaments and muscles and make further training impossible. You should treat your body with love and care and give it time to adapt.

So, everyone who wants to achieve the perfect split on their own needs to remember the following important things.

Duration

It is unlikely that you will be able to do the splits in a week or even a month if you have never had a good stretch before. Systematic exercises, perseverance and attention to sensations will help prepare the muscles, ligaments and joints well enough. To avoid tears and painful sprains, you need to carefully “listen” to your own feelings, avoid overload, do not set yourself any deadlines, and try to enjoy the process. It's important to praise yourself for your progress and keep pushing.

Warm-up

Warm-up is always necessary. A little exercise on all muscle groups, joints and ligaments will help avoid pain and injury. Don't move on to stretching too quickly. The better the preparation, the more enjoyable and productive the path to the splits will be.

Schedule

The schedule of training days is compiled individually. It depends on the goals you set for yourself. A full stretching session lasts about an hour, including warm-up. For good dynamics, three high-quality workouts per week are enough.

You can alternate them with strength or cardio exercises. On those days when full stretching is not carried out, it is enough to simply warm up the ligaments a little with a light warm-up or perform several yoga complexes. This will help avoid muscle pain.

Technique and rules

Beginners need to avoid sudden jerks, swings and dismounts. Each exercise is performed smoothly with competent and thoughtful load distribution.

To progress, a sprain must go through nagging, tolerable pain.

You can't hold your breath. On the contrary, it is better to breathe deeply, concentrating the effort on exhalation.

While performing the exercise, all attention is concentrated on the sensations in the body; it is important to “hear” yourself and stop in time.

Types of stretching

There are two main types of stretching: static and dynamic. With static exercises, the exercises are aimed specifically at sitting in the splits. Dynamic is a leg swing in which the split is achieved by moving the leg up or sideways. Some people find dynamic stretching easier, while others, on the contrary, achieve results faster in the static version.

For effective training, both types should be combined.

When trying to sit in a longitudinal or transverse split, do not simply statically pull the ligaments. It will be much more effective if you perform light rocking movements with a short amplitude.

Cloth

Clothing should not restrict movement or interfere with the work of ligaments and muscles. It is a good idea to wear socks or slip-on shoes so that your feet can easily move apart and pull under their own weight.

Time control

To control your workout time, it is convenient to use special applications for smartphones or a simple timer to alternate exercises and at the same time pay sufficient attention to each one. Feeling pain and discomfort, many quickly finish and move on to what is easier. In this case, you will have to wait a very long time for the twine.

Nutrition

Adjustments to your diet will help you do the splits more quickly. Consuming enough water, omega-3 fats and collagen has a positive effect on tissue elasticity.

There are some more simple tips for those who want to do the splits:

To properly stretch the ligaments, especially those located under the knees, the feet should be held towards you, and not extended.
When performing exercises, your back and shoulders should be straight. If this doesn’t work, it’s better to take additional equipment, such as bricks or chairs. If your knees or back begin to hurt while stretching, it means that your technique is broken and the load is distributed unevenly.
The most productive time for stretching is the morning. However, at the very beginning of training, it is better to do it in the late afternoon, since by this time the body is more warmed up due to natural movements during the day.
It is better to refuse assistance in stretching from strangers. Only a trainer with knowledge of anatomy and physiology knows how to properly dose the load. Awkward movements can cause injury.

Longitudinal twine complex

When doing longitudinal splits, the same motor system is used as when running and walking. There are many exercises for this type of stretching.

Lunges forward

As you exhale, you need to lunge forward wide and bend your supporting leg (the one in front) at the knee.
The second leg is straight, emphasis is placed on the hands.
At the bottom point, make several rocking movements with a short amplitude, with the head looking forward, then return to the starting position and lunge with the other supporting leg. You can help yourself with your hands, pushing off the floor.

Lunge Backbend

Make a similar lunge forward, but raise your arms and lock them together.
Shoulders should be spread and your back arched slightly. This exercise not only stretches the leg ligaments well, but also relieves tension from the spine and pelvis.
After a minute, perform the same on the other leg.

A lunge is performed forward, but the previously straight back leg is placed on the knee.

© Syda Productions - stock.adobe.com
Place your hands on your lower back and bend your back as far as possible. Also tilt your head back or keep it straight.

© fizkes - stock.adobe.com
Lunge push-up
1. A wide lunge is made forward, keeping the shin of the supporting leg perpendicular to the floor, the second leg straight and resting on the pads of the toes.
2. The palms are lowered to the level of the foot on one side of the supporting leg, keeping the chest close to parallel with the floor. With springy movements, the chest is tilted downwards, and the arms are bent at the elbows.
At an advanced level, you can try to place your chest on the floor.
1. Leg position as in a lunge.
2. Gradually, with smooth movements, you need to lower the kneecap to the floor. At the same time, try to straighten your supporting leg, bent at the knee.
3. In this case, your palms can be firmly rested on the floor or against special bricks, and your back can be left straight.
© khosrork - stock.adobe.com
Cross split complex
Transverse stretching is more difficult to perform, but its health benefits are invaluable. Thanks to this twine, the pelvic floor muscles are stretched and saturated with blood, which is very useful for the prevention of gynecological and proctological diseases.
The lower back comes to a physiological position, the shape of the legs improves.
Preparation for cross splits may take longer.

You can sit in it if you regularly perform the following complex.
Backbend
1. Place your legs wide so that they form an equilateral triangle with the floor.
2. You need to rest your hands on your lower back and bend back as much as possible. The exercise worked if you managed to see the floor behind your back.
It doesn’t always work out right away, you should continue training and over time your back will become more flexible.
1. Keep your feet wider than your shoulders so that tension is felt on the inner thighs.
2. Hands need to be raised up, joined and turned palms up.
3. Next, you need to stretch your arms and head up and, in this extended state, bend forward until your back is parallel to the floor. Your back should be kept straight, without rounding your lower back.
1. Feet in the position from the previous exercise, then bend forward.
2. You cannot bend your knees or round your lower back. The tailbone is directed upward, the back is as straight as possible.
3. The exercise worked if you managed to place the top of your head on the floor.
Few can boast of good stretching, except those who need it in the field of professional activity or personal hobbies. Dancers, gymnasts, yogis, and martial arts lovers simply need stretching and flexibility. But if you are not a professional (or even an amateur) in areas where you need a flexible body, stretching can be a pleasantly beneficial physical activity.

As we age, our muscles, ligaments and joints lose elasticity and mobility. The result is looseness, poor posture, joint pain, and increased trauma. Therefore, stretching or stretching is quite popular today. If you need stretching to improve your success in your favorite sport, then God himself commanded you to stretch! And if not, then you can simply enjoy your flexible body and incredible benefits for the body.

Let's start stretching from scratch

Stretch can and should be done at any age. Of course, the younger the muscle tissue, the better and faster the results are achieved. But there is no age limit for stretching. The only thing you should take care of is to be careful when handling your body if you start stretching from scratch.

Classes with instructor always have an advantage over independent attempts, because a professional can always correctly correct your actions. But sometimes the opposite happens. If you decide to do stretching, but you have no training, then coming to stretching groups with experienced students and working with them immediately at their load level is dangerous.

Be sure to warn trainer about your level, and ask at first not to “help” you stretch. The individual physiology of the body may not accept even the slightest pressure when performing exercises, and you will get injured. Start slowly with the smallest loads, gradually increasing them with each session. In stretching without preparation, it is better not to chase quick results.

Warming up before stretching

Stretching You can practice on your own at home. To get the maximum benefit, result, and not injure yourself, you must warm up your muscles before stretching exercises. It is best to perform dynamic exercises and jumps. Any dance movements or aerobics will do, the main thing is that it is “lively” and intense, until you sweat and have hot muscles.

Be sure to warm up all groups muscles, starting from the neck and gradually moving down to the feet. Warm-up and warm-up should take 15-20 minutes. If it’s convenient for you to stretch before bed, and you don’t have time to warm up, a hot shower is also suitable, which will also help warm up your muscles, giving them elasticity.

It's better to stretch more often

How much do you need study the stretch itself? If you perform several exercises on different muscle groups, alternating dynamics and statics, then you will not be able to do less than 15 minutes of pure stretching. But the secret of good stretching results is not even this. You need to exercise regularly, that is, daily. The muscles should gradually get used to the new state, and this should become the norm for them. Otherwise, you will be moving towards your cherished goal for a long time.

The more often you practice stretching, the better, the more effective. You can, of course, exercise consistently once or twice a week, and gradually your flexibility will improve. But if you consistently devote 15-20 minutes before bed to stretching exercises, you will achieve amazing results! When you cross the “zero line”, you can perfectly combine visiting group classes with a trainer 2-3 times a week and your daily fifteen-minute exercises to maintain tone and consolidate the results.

A holistic approach to stretching

Muscle flexibility and elasticity should be throughout the body. All muscles are interconnected, and stretching some does not exclude the flexibility of others, but on the contrary, helps. That is, if you want to do the splits, stretching the lateral muscles and abdominal muscles is also necessary.

The rule of an integrated hike also works for the same group muscles: you need to stretch them in several different ways, rather than doing just one. For example, to stretch the muscles under the knee, you can do bends while standing, sitting, one leg, two, and so on. You can choose any sets of stretching exercises for yourself, those that are convenient for you at this stage of your flexibility. The more you practice, the more difficult the exercises should be, the higher the stretching bar. Without constantly increasing the load, there is no point in exercising.

Dynamics and statics in stretching

If necessary " spring"during exercises or remaining static? It is best to combine these two states within reasonable limits. The "spring" is easier to perform, so most often they start training with it, and it is used in the initial stages of stretching classes. But you should remember to be careful, and do not make sudden movements or large amplitudes.

Statics is more useful and gives the desired Effect, but it’s difficult to do it at first. Add static exercises gradually. Fix the muscle tension in the maximum state for you, and hold it as long as you can. You should reach a limit of 30 seconds in one static stretching pose. But, of course, everything will begin in about five seconds.

Relax while stretching

Exactly this The main thing, and the most difficult thing. Muscles, while they are tense, are difficult to stretch. A relaxed muscle is more flexible and less pain is felt. To relax the muscles at the point of tension, you need to practice a little.

First, try it correctly and deeply breathe. Breathing helps you relax as you exhale. Concentrate your attention on the desired muscles and relax them as much as possible. When you learn to relax this way while stretching, you will begin to truly enjoy the process and noticeably improve your results.

What else should you know about stretching?

During exercises stretching You should always keep your back straight. A slouched back not only does not help, but also interferes with proper muscle function. For example, when bending your body towards your legs to stretch the hamstring muscles, it is not how far you can reach with your arms using a hunched back, but how far you can place your lower abdomen on your legs. The straighter the back, the more difficult this exercise, the more correct, and the better the effect.

If you want to do the splits, and start almost from scratch; after a few days of doing stretching exercises, be sure to start trying to slowly do the splits. This way you can determine which muscles are “interfering” with you, and, therefore, adjust your course of exercise.

And one last thing. Stretching- it hurts. But the pain should be pleasant for you, not sharp, always at the limit, and always with pleasure. If you feel pain, it means this is where your body is not flexible enough. Which means you need to work on it!

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It just so happens that all people leading, or just starting to lead a healthy lifestyle, pay very little attention to stretching exercises. Perhaps some people believe that flexible muscles are needed only by professional athletes (gymnasts and acrobats), others blame their laziness and lack of time, and others have never even heard of this type of exercise.

And, regardless of the reason, all these people are missing out on a lot. After all, stretching exercises, even for beginners, this is a wonderful, and most importantly accessible way for everyone to always stay in good shape. No matter how old you are, whether you've played sports or not, stretching is for everyone. By training flexibility, you increase muscle elasticity and improve joint mobility. In addition, proper stretching can improve blood circulation in the body, help you relax and simply improve your mood and well-being.

As you can see, there are a huge number of advantages to stretching exercises. You may now be waiting for us to talk about the cons. Of course, there are disadvantages: you can damage your joints, get sprained ligaments and simply harm yourself. But all this can be avoided if you approach your training wisely. First, you need to understand what types of stretching exist.

There are 2 types of stretching: static and dynamic. They are further divided into several types, but we will not talk about them. So, static stretching- This is one of the main types of stretching exercises, recommended for beginners use it exactly. When doing static stretching, you should not make any sudden movements. Once in one position, you should remain in it for several minutes, feeling your muscles stretch.

During dynamic stretching(which is not recommended for beginners) the trainee must perform all kinds of swings, rolls from longitudinal to transverse splits, and vice versa.

Next, we will look at the most effective stretching exercises that are suitable for beginners. All of them are static and do not require special training. It's important that you warm up before you start your workout: do 2 sets of 25 squats, jump rope, or if you have an exercise bike lying around, ride it for a few minutes before starting your workout.

Leg stretching exercises

We hope you have warmed up and are ready to start leg stretching at home.

A set of exercises for stretching the leg muscles

Step your right leg forward and your left leg back. Place your left knee on the floor (see illustration). Place your hands either on your knee or on the floor. Now slowly lean forward. When you feel a stretch in your thigh muscles, 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. Now slowly return to the starting position and change legs.
Now straighten your right leg, fully resting on the knee of your left leg. Place your hands on the floor. Now slowly tilt your torso down, while making sure your back remains straight. Having dropped as far as possible, stay in this position for 30–40 seconds, and exhale, try to drop even lower. Feel the stretch in your hamstrings and knee ligaments. Now return, slowly, to the starting position and change legs. Lie on the floor with your back, lift your right leg up, clasp it with your hand just above the knee. Now relax, take a very deep breath and, as you exhale, slowly pull your leg towards you with your hands. At the peak point, hold 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 at all times and do not bend the knee joint. Also try to keep your muscles relaxed at all times; excessive muscle tension can lead to injury. Sit on the floor, press your feet together, rest your elbows on your knees (see picture). Slowly press your elbows onto your legs and tilt your torso forward. At the same time, make sure that your back is straight at all times. As in the previous exercises, bend down as you exhale, and, having reached the peak of tension, hold in this position for 30 - 40 seconds. Then return to the starting position and repeat these bends several more times. This exercise perfectly stretches the groin ligaments and inner thigh muscles.
Spinal stretching exercises

Now let's look at what kinds of back stretching exercises there are.

The well-known “dog pose” or “cat pose”, everyone calls this exercise differently. Get on all fours, arch your back and look up. Stay in this position for 15 seconds, then take position (B) shown in the figure below. To do this, stoop as hard as you can, pointing your chest upward. Also hold in this position for 15 seconds. Do this exercise for 2 – 3 minutes.

Now lie down with your back on the floor, pressing your shoulder belt tightly to the floor. Now cross your right leg over your left (see photo). By doing this, you will rotate your torso in the lumbar region, while trying to lift 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 off the floor and sit on a chair. Stretch your arms forward and stretch your spine behind your arms as hard as you can, without bending your torso forward. Head and also pull forward. This is the final exercise in our complex; perform it for 60–90 seconds. Try to breathe as slowly as possible and feel how your spine is stretched.
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 to 20 minutes stretching and your body will thank you very much. If you have any questions regarding the article or exercises for stretching your legs or spine, feel free to ask them in the comments below.

Reading time: 35 minutes
If you want to minimize the harm from a sedentary lifestyle, get rid of back pain and feel free and relaxed, then stretch your entire body at least once a week.
We offer you a universal set of exercises for stretching all muscle groups, which is suitable for both beginners and experienced practitioners.
The benefits of stretching + exercise rules
Below is a ready-made set of stretching exercises that you need to perform 1-2 times a week if you want to keep your body healthy and mobile.
10 important reasons to stretch:
1. Relief from stiffness and stiffness in muscles and joints.
2. Prevent muscle shortening.
3. Improving the elasticity of muscles, ligaments and tendons.
4. Prevention and relief from spinal problems.
5. Improving posture and getting rid of stooping.
6. Improved flexibility and coordination of movements.
7. Relief from muscle fatigue.
8. Reduces the risk of injury and sprains.
9. Psychological adaptation to physical activity.
10. Reduce stress and increase vitality.
The structure of this stretching workout:
- Joint gymnastics(5-6 minutes). Be sure to do joint exercises before stretching. If you plan to stretch after an active workout, then you can skip the joint exercises and go straight to stretching.
- Stretching exercises(25-30 minutes). All of the exercises suggested below are static, that is, you take a pose and stay in it for 30 seconds, stretching the muscles. If you want to shorten the stretching time to 15 minutes, then hold each pose for 15 seconds. If you want to extend the length of your stretch to 40 minutes, hold each pose for 45 seconds.
Duration of stretching exercises:
- 30 seconds in each pose => total stretch duration ~25 minutes
- 45 seconds in each pose => total workout duration ~35 minutes
- 15 seconds in each pose => total stretch duration ~12 minutes
How often to perform a set of stretching exercises:
- For active trainees: Once a week for 30 minutes(in addition to regular short stretching after exercise)
- For people leading a sedentary lifestyle: 2 times a week for 30 minutes
- For people who want to improve their stretching and flexibility, as well as relieve back pain or improve their posture: 3-4 times a week for 30 minutes
- For people who practice yoga on a regular basis, additional stretching exercises may not be necessary.
Rules for performing stretching exercises:
1. All proposed stretching exercises are static (except for joint gymnastics). To perform them, you need to take a given pose and stretch your muscles in one position.
2. Remember to do stretching exercises on both the right and left sides.
3. You can always deepen the position or, conversely, simplify the stretching exercise a little by choosing a more comfortable position. Listen to your body!
4. Exercise without sneakers, barefoot or in socks. Additionally you will need (preferably non-slip).
5. If some stretching exercise gives you severe discomfort (not discomfort from stretching the muscles, but, for example, pinching, cramping or pain), then it is better to stop doing this exercise.
6. Hold each pose for 30 seconds on each side (in which case the total stretch duration will be 25 minutes) or 15 seconds on each side (in this case the total stretch duration will be less than 15 minutes).
7. It is advisable to use a timer to track the duration of the static pose. Take a look.
If you don’t have a mobile app with a timer, then use a ready-made video with a sound signal every 30 seconds:
Check out our ready-made workouts for beginners:
Joint gymnastics: 10 exercises
Why do you need joint gymnastics? Joint exercises improve blood circulation and warm up the muscles of the whole body, which is especially important before performing a set of stretching exercises, since stretching on an unstretched body is unsafe. In addition, exercises from joint gymnastics warm up and develop joints, making them more mobile.
If you plan to do stretching exercises after an active workout, then in principle you can skip joint exercises. If your workout begins with stretching, then before stretching you must perform joint exercises.
Our joint gymnastics includes 10 exercises. Perform each exercise for 30 seconds without resting between exercises if you are training on a timer. Or count the number of repetitions if you train without a timer.
Stand straight, hands on your waist. Start tilting your head: right - forward - left - forward. Perform this exercise at a slow pace, without making sudden jerks with your head.
How many: 10 turns to the right and 10 turns to the left or 30 seconds.
Bend your elbows in front of you and clench your palms into a fist. Start rotating your hands in a circle, stretching your wrists well. Rotate first in one direction, then in the opposite direction (clockwise and counterclockwise).
How many:
Leave your palms folded into a fist and spread your arms out to the sides. Start rotating your forearms, stretching your elbow joints. Rotate first in one direction, then in the opposite direction.
How many: 10 rotations in each direction (20 rotations total) or 15 seconds per rotation in one direction (30 seconds total per exercise).
Let's move on to warming up the shoulders. Lower your arms along your body and begin to rotate your shoulders, trying to describe the maximum circle with them. Rotate your shoulders first forward, then back.
How many: 10 rotations in each direction (20 rotations total) or 15 seconds per rotation in one direction (30 seconds total per exercise).
Stay in the same position and begin to rotate your arms with maximum amplitude. Rotate your arms first forward, then back.
How many: 10 rotations in each direction (20 rotations total) or 15 seconds per rotation in one direction (30 seconds total per exercise).
6. Body tilts
Let's move on to warming up the core. Place your hands on your belt and begin to bend, first in one direction, then in the other.
How many: 10 bends in each direction (20 bends in total) or 30 seconds per exercise.
Leave your hands on your waist and begin to rotate your pelvis in a circle. Stretch your buttocks, thighs and stomach. Don't forget to rotate first in one direction, then in the opposite direction.
How many: 10 rotations in each direction (20 rotations total) or 15 seconds per rotation in one direction (30 seconds total per exercise).

8. Hip Rotation
Let's work the hip joints. Hands are on the belt. Raise your knee and begin to rotate your leg. First, rotate your right foot (one way, then the other way). Then rotate your left leg (one way, then the other way).
How many: 8 rotations in each direction (a total of 16 rotations on each leg) or 15 seconds per rotation in each direction (30 seconds on one leg or 60 seconds on both legs).
9. Knee rotation
Place your feet together, bend your body and place your hands on your knees. Start rotating your knees, warming up your knee joints.
How many: 10 rotations in each direction (20 rotations in total) or 15 seconds on each side (30 seconds for the entire exercise).
10. Rotate your feet
Place your hands on your waist again and lift your knee. Start rotating your foot, stretching your ankle joint. Remember to rotate to one side and the other on each leg.
How many: 10 rotations in each direction (total of 20 rotations on each leg) or 15 seconds per rotation in each direction (30 seconds on one leg or 60 seconds on both legs).
Stretching workout: 30 exercises
After joint gymnastics, you can move on to stretching training. We perform the exercises sequentially one after another. If an exercise is difficult for you or causes real discomfort, skip it.
Don't forget to do the exercise on the right and left sides! Those. if the exercise involves performing it on the right and left sides, then hold for 30 seconds on each side.
For what: We begin our set of stretching exercises with a very simple exercise that will help us perfectly stretch the muscles of the arms, shoulders and core.
How to do it: Stand straight, stomach tucked, legs slightly apart. Raise your arms up and cross your palms above your head. Bend to the side, squeezing your shoulder blades together and keeping your arms overhead. Hold the bend, stretching the muscles throughout your upper body.
For what: This simple exercise to stretch your hamstrings, hamstrings, and glutes can be done not only on a separate stretch day, but also after each workout.
How to do it: Stand straight, bend your knees slightly. Place one leg half a meter forward, resting on your heel, and fully straighten it. Bend your back straight, place your hands on the knees of your front leg or on your waist. The lower the inclination, the better the muscles and tendons are stretched. Stay in a comfortable position, you can gradually deepen the stretch.
For what: This stretch is good for your entire upper body and the back of your legs. But first of all, it is good to perform it to stretch the pectoral muscles, open the chest and shoulder joints.
How to do it: Stand up straight, bring your arms back and cross your palms behind your back. Begin to slowly tilt your body, moving your arms back and raising them up. At the end point, your body should be parallel to the floor, your arms pointing vertically upward, and your chest open. You can bend your knees a little, since in this exercise it is not so important for us to stretch the legs (below there will be enough exercises for stretching the lower body).
For what: Triangle pose strengthens and stretches the muscles of the hips and buttocks, is an excellent stretch for the hamstrings, opens the shoulders and thoracic spine, and also relieves pain in the lumbar region.
How to do it: Spread your legs wide, right foot facing to the side, left foot forward. Both legs are straightened. Stretch your arms to the sides parallel to the floor, tighten your stomach. Tilt your body towards your right leg and turn it so that your right hand rests on your right shin, your left hand looks up. You can bend your right leg slightly at the knee if you find it difficult to keep your legs straight. Turn your head, direct your gaze to the fingers of your left hand. If you feel discomfort in your neck, keep your head in a neutral position.
For what: This exercise stretches the triceps, the muscle that usually gets the most stress during exercise.
How to do it: Stand straight with your feet slightly apart. Raise your bent arm up and place your elbow behind your head. With your other hand, apply gentle pressure to your elbow, lowering your arm and increasing the stretch. The palm of the stretched hand seems to move down the shoulder blade.
For what: This exercise is great for strengthening and stretching the muscles of the lower body, especially the glutes and adductors (inner thighs).
How to do it: Spread your legs wide, knees pointing to the side. Lower your pelvis down into a squat position. Hips parallel to the floor. Place your hands on your hips and tilt your body slightly, keeping your back straight. Avoid arching or arching your lower back to create tension in this area.
7. Half-split bend
For what: The floor bend strengthens and stretches the glutes, hamstrings, hamstrings, hip adductors, and back extensors. This exercise is very useful to practice for longitudinal splits, as well as for mastering the “fold”.
How to do it: Spread your legs wide, they are fully straightened and do not bend at the knees. Bend your body with a straight back, place your hands on the floor. Don't slouch your back, bring your shoulder blades together. You can spread your legs even wider and place your forearms on the floor if stretching allows.
For what: The garland pose not only opens the hip joints and stretches the muscles of the legs and buttocks, but also helps improve blood circulation in the pelvic organs. This exercise also relieves tension in the lumbar spine.
How to do it: Stand straight with your feet shoulder-width apart. Do a deep squat without lifting your heels off the floor. Spread your knees to the side and lean your body slightly forward. Place your palms together near your chest, and with your outstretched elbows press lightly on your knees, trying to push your hips apart.
For what: This is one of the best exercises for stretching the back, back of the legs and hamstrings. Also, bending towards the floor perfectly relaxes and calms the mind.
How to do it: Stand straight with your feet close to each other. Tilt your body so that your stomach rests on your thighs. Hands free and down, try to reach your fingertips to the floor. If you can't reach the floor, clasp your shins with your hands. In this stretching exercise, it is very important not to hunch your back and pull your stomach towards your hips. Do not make jerking movements with your back, trying to reach the floor at all costs - there is a risk of injuring your back.
For what: The side lunge will help you stretch your glutes and leg muscles, so we always recommend doing this exercise after your leg workout.
How to do it: Spread your legs wide and bend your right leg at the knee, transferring your body weight to it. The thigh of the right leg should be at least parallel to the floor (you can lower it even deeper), the knee does not go forward of the toe. The left leg remains straight. Feel the tension and stretch in your leg muscles. You can stretch your arms out in front of you or place them on the floor.
11. Lunge with arms up
For what: The lunge is one of the most accessible and effective exercises for stretching the legs and buttocks. Anyone can do it and it can be performed in almost any conditions. Even, for example, after running outside to stretch your muscles.
How to do it: Stand straight with your feet wide apart and your right foot in front. Lower your pelvis down and bend your front leg at the knee so that a right angle forms between your thigh and shin. The back left leg remains fully straight and tight, without relaxing it at the knee. Raise your arms above your head, stretch the top of your head up. At the same time, try to lower your pelvis lower to the floor, stretching the muscles of your legs and buttocks even better.
For what: This stretching exercise involves almost every muscle in your body. You will stretch the muscles of your arms and shoulders, pectoral muscles, abdominal muscles, as well as the muscles of your hips and buttocks through the lunge position.
How to do it: Stay in a lunge position with your right foot forward. Lower your pelvis a little lower towards the floor. Lower your left hand to the floor and turn your body to the right so that your chest is fully open and your left arm is reaching up. Direct your gaze to the fingers of your left hand. This is a very popular and effective stretching exercise that is ideal for both beginners and intermediates.
How to do it: We continue to do leg stretching exercises, without changing sides. Maintaining a lunge position, place your knee on the floor. You can place a towel or pillow under your knee if you have a thin mat. The thigh of the front leg remains parallel to the floor and perpendicular to the shin. Move the knee of your back leg back a little, lowering your pelvis down and deepening the stretch. Feel the stretch in your leg muscles.
For what: This is an in-depth position of the previous stretching exercise to work the leg muscles even more effectively. The legs contain the largest muscles in our body, so special attention should be paid to stretching them.
How to do it: Stay in a deep lunge position with your knee flat on the floor. Lift the shin of your left leg up and pull it with your left hand to your thigh so that your foot is as close to your buttocks as possible. Perform this exercise as gently as possible, without jerking, so as not to pull the leg muscles. If you find it difficult to hold a lunge with a leg grab, then skip this exercise.
For what: This is one of the best exercises to stretch the hamstrings and hamstrings. Practice this exercise regularly if you want to do the splits.
How to do it: From a lunge position, fully straighten your front leg. Bend slightly towards your leg, placing your hands on the mat on both sides of your outstretched leg. With your knee fully extended, pull your toes toward you to further stretch your hamstring. The back is completely straight, do not round it.
If stretching allows, place your body on your outstretched leg.
For what: Pigeon pose increases hip flexibility and stretches the glutes, quadriceps, and hip adductors.
How to do it: Return to lunge position. Gently lower your right shin to the floor and rotate your hip so that your foot is under the left side of your pelvis. Remain straight with your back leg and pull your pelvis towards the floor. In this exercise, it is very important to fix the position of the pelvis: it remains stable and does not fall to the side. To do this, make sure that the pelvic bones are directed forward. If you can’t straighten the position, place a pillow under your buttocks.
For what: Camel pose is an ideal exercise for relieving tension in the cervical spine and upper back.
How to do it: Kneel down, feet hip-width apart, back straight, shins of both legs on the floor. Place your hands on your waist and pull your elbows back. Bend slightly back, arching your back and maintaining a right angle between your thigh and shin. Bring your shoulder blades together, open your thoracic spine. Tilt your head back without twisting or straining your neck.
If flexibility allows, increase the arch and lower your hands to your feet.
For what: Downward-facing dog pose not only stretches the muscles of the arms, shoulders, back, buttocks and legs, but also has a beneficial effect on your posture and spine. This exercise also relieves tension throughout the body; it is very useful to perform it after a long stay on your feet.
How to do it: Get into a hand plank position. Lift your pelvis up, straightening your arms and legs, head down. Your body and legs seem to form a slide. Please note that the back remains absolutely straight. Since this is a fairly complex yoga pose and requires good stretching, we will simplify it a little by bending the legs at the knees. You can also lift your heels off the floor.
If you have a good stretch, then straighten your legs completely and place your feet on the floor.
For what: And another great exercise for stretching and getting rid of spinal problems. Upward-facing dog pose relieves back pain, opens the chest, improves the elasticity of the lungs, and increases blood circulation in the pelvic area. We'll make this stretch a little easier by lowering our lower body onto the mat.
How to do it: Lie face down on the floor. Bend your elbows, place your palms under your shoulders. Lift your body up, arching your back and leaning on your hands. The legs remain on the floor. Pull your shoulders back and down, bring your shoulder blades together, do not strain your neck or throw your head back. Hold the upward-facing dog position, feeling a pleasant stretch in your spine.
For what: Sphinx pose gently stretches the thoracic and lumbar spine. This is an ideal exercise for improving posture and opening the chest.
How to do it: Lie on your stomach, place your palms on the mat near your chest. Using your forearms, arch your back and lift your upper body. Remove your shoulders from your ears, distribute the deflection evenly between the thoracic and lumbar spine (middle and lower sections). If you feel tension in your lower back, reduce the arch.
For what: The lotus pose in yoga is primarily aimed at relaxation and relaxation; it has a calming effect. Also in the lotus position, you will thoroughly stretch the buttocks, adductor muscles of the thigh and lower leg muscles, and open the hip joints. By bending, you will further stretch your back muscles and.
How to do it: Sit on the floor, straighten your spine, stretch your head up. First pull your right leg towards you, then your left, folding them crossed in front of you. Knees and hips lie on the floor. Find a comfortable position, but it is important that your back remains straight. Extend your arms in front of you and tilt your body slightly, also stretching your back. Don't slouch, stretch your stomach towards the floor. Don’t forget to repeat the exercise on the other side, pulling your left leg towards you first, then your right.
If your body flexibility allows, you can lean on your forearms, increasing the stretch:
For what: The butterfly pose is a great stretch for the legs, opens and relaxes the hip joints, and improves blood circulation in the pelvic organs and lower back. Butterfly pose is especially useful for those who have a sedentary or sedentary lifestyle.
How to do it: In our set of stretching exercises, we offer a simplified version of this pose, since the original butterfly pose can only be done by people with good stretching. Sit up straight and bend your knees. Spread your legs so that your knees are on the floor and your feet are together. Place your hands on your shins and pull your feet closer to your pelvis. The back remains straight. If you can’t straighten your back, then move your feet away from you.
If your body flexibility allows, you can tilt your body forward, also stretching your back muscles:
For what: The tuck is one of the most beneficial exercises for stretching the hamstrings and hamstrings. The fold will be very useful for those who want to improve stretching and do the longitudinal splits.
How to do it: In our stretching routine, we will perform a simple modification of the fold without bending too much. Sit on the floor with your legs fully straight and your hands on your hips. Begin to lean your body forward, trying to lie with your stomach on your thighs. Stretch your arms forward, trying to reach your toes. In this exercise, it is very important not to slouch your back, but to stretch your stomach towards your hips. You cannot round your back when bending over or perform jerking movements trying to make a fold. Doing this can damage your back and cause pain in your spine.
If stretching allows, bend your body completely towards your legs, grasping your feet.
For what: This simple exercise will help you stretch the muscles of your buttocks, calves, and hamstrings.
How to do it: Sit on the floor, stretch your legs in front of you. Pull your right leg towards you and turn it to the side so that your shin is parallel to your chest. Grab your foot with your left hand and pull your shin as close to you as possible with your right hand. Don't hunch your back. Repeat the exercise on the right and left leg.
For what: This simple stretch is ideal for relieving tension in your back and lower back. This exercise will also help you stretch your gluteal muscles.
How to do it: Sit on the floor with your legs extended in front of you. Bend your right leg at the knee and move it to the side over your left thigh. The left leg remains straight and lies on the floor. Turn your body to the right, your left hand lies on the knee of your bent leg, your right hand rests on the floor. Don't forget to repeat on the other side.
For what: This is one of the best exercises for relaxing the back, relieving tension in the lumbar region and preventing spinal diseases.
How to do it: Lie on your back, spread your arms to the sides. Extend your right leg to the left side through your hip, twisting your back and trying to touch your knee to the floor. You can help yourself with your hand, lightly pressing on your right leg so that it drops lower. Turn your head to the right. The right arm remains extended to the side. Don't forget to repeat on the other side.
For what: This is a great exercise for stretching your glutes, back of your legs, and hamstrings. This simple stretching exercise is also great for relaxing the lumbar spine.
How to do it: Lie on your back, bend your knees. Raise one leg up and grab it by the shin, trying to pull it closer to your chest. The raised leg remains fully extended. If you have a good stretch, you can straighten your other leg by placing it on the mat. Be sure to repeat the stretch on both legs.
For what: This is one of the best exercises to stretch your buttocks while lying down. This exercise also helps relieve tension in the lower back.
How to do it: Lie on your back, knees bent, lower back pressed firmly to the floor. Raise your legs up so that the shin of your left leg rests on the thigh of your right leg. Grasp the thigh of your right leg with your hands and pull it closer to your stomach. Feel the stretch in your buttocks, hamstrings, and lower back. Repeat the same on the other leg.
For what: Happy Child's Pose opens the hip joints, relaxes the back and lower back muscles, and strengthens the leg muscles. This is one of the best exercises to relax the body.
How to do it: Lie on your back, press your lower back to the floor, legs bent at the knees. Pull your knees toward your chest and grab your feet (either the outside or the inside) with your hands. Spread your knees wider and lower your hips even lower. Take a comfortable position; you can sway slightly from side to side. Incorporate the happy child's pose into your stretching routine if you want to forget about lower back pain.
For what: Wind pose is one of the best exercises for relieving tension in the back, lower back and neck. In addition, the wind pose provides a gentle massage of the abdominal organs, improves the flexibility of the spine, and stretches the gluteal muscles.
How to do it: Lie on your back, stomach tucked, legs bent at the knees. Draw your knees toward your chest, lifting your head and shoulders off the floor. Grab your knees with your hands. Feel a pleasant relaxation in your back. This simple exercise is great for stretching and relaxation after intense exercise.
For what: Child's pose can end any workout as it is one of the best exercises for relaxation and relaxation. Child's pose also helps lengthen the spine and relieve tension in the cervical, thoracic and lumbar spine.
How to do it: Sit on your knees bent, buttocks resting on your feet, legs spread apart. Lower your body to the floor and extend your arms forward. Take a comfortable position and relax. Feel a pleasant stretch in your back muscles. Close your eyes and remain in Child's Pose until you feel fully recovered from your exertion.

Stretching saturates muscle tissue with oxygen and increases its elasticity. This means that on the path to an ideal body, muscle stretching is an indispensable condition.

Stretching exercises are not only the final element in any quality workout. We recommend stretching daily, as well as at the beginning and end of your workout. Let's look at why regular stretching is needed and what types of stretching we recommend.

Regular stretching
- Improves body flexibility, thanks to which movements become more open, and we can sit in one position longer or perform monotonous work and quickly get rid of muscle tension.
- Helps in correcting posture, prevents and eliminates stooping. Stretches tense, “stagnant” back muscles. Posture improves due to muscle relaxation.
- Stretching restores muscles and reduces the risk of injury.
- Increases vitality and energy by increasing blood flow.
- Improves athletic performance, increases muscle functionality and endurance.
- Increases the effectiveness of training thanks to pre- and post-workout stretching.
- 10-15 minutes of stretching helps calm the nervous system.
Types of stretching

Let's understand the essence of the exercise and consider what stretches there are. There are a large number of varieties, but Most suitable for beginners: static, passive, dynamic and isometric stretching.

Static involves fixing in one position for 30-60 seconds, focusing on muscle tension and stretching without pain. This includes stretching with your own weight, bending over, vertical folds, and splits for beginners. These are the exercises where you can “hang” in one position.

Passive similar to static. One difference: you do not make any effort, but relax, and your partner stretches you.

An illustrative example: Standing triceps stretch (using a towel)

Isometric Stretching involves alternating relaxation and tension. Most often it is used for splits and warming up before it.

The most common home stretching for beginners is dynamic. It is a set of exercises that must be performed without delay at the end point of the amplitude, gradually increasing the scope and speed of movement. Dynamic stretching can improve body flexibility in as little as 3 weeks.

Stretching exercises for beginners, stretching at home

Anastasia Tselykh, an instructor at the Ant fitness club, helped us put together a detailed, full-fledged complex.

Basic seated extensions (obliques, back extensors, biceps)
- Sitting with your legs crossed, clasp your hands and pull it forward, rounding your back.
- Raise the lock above your head and move it as far back as possible.
- Without changing the position of your arms, bend to the right, inhale, return to the center and repeat on the left side.
- Hook the lock behind your back and move it as far away from the body as possible.
- Lean forward, touching your forehead to the floor, while the lock rises up. Inhale and return to the starting position.
Stretch "Cat"
1. Get on all fours.
2. Tighten your stomach and round your spine, lower back, shoulders and neck. Lower your head.
3. Hold for 15 seconds. Then slowly bend back, bringing your shoulder blades together. Hold for 15 seconds.
Swing your leg back
- Get on all fours. The shins and thighs should form a right angle. The gaze is directed forward. This is the starting position.
- Swing one leg back and up. At the top of the movement, the leg should be straight. Repeat 5-10 times and change legs.
Shoulder and quadriceps stretch
1. In the cat position, on all fours, lift your right leg and grab it by the ankle with your left hand.
2. Trying to straighten your leg, bend your back, hold for 10-30 seconds and change legs.
3. At the end of the exercise, lower your pelvis onto your heels and stretch your back.
Stretching the back, hamstrings and calf muscles in the “slide” position
1. From a position on all fours, push up with your hands and straighten your legs, pushing your pelvis up. Your arms and back should form one line.
2. Keeping your feet parallel, pull your heels toward the floor and straighten your legs.
Quadriceps Lunge Stretch
1. Stand up straight and lunge forward with your right leg. Keep your body upright.
2. Bend both knees and lift the heel of your back foot off the floor, placing your body weight on your toes. Stretch your back leg quadriceps as far as you can. Pause and switch legs.
Glute stretch while lying on your back
- Lie down on a gymnastics mat.
- Extend one leg forward and bend the other at the knee. Grab your knee with your hands and pull it towards your chest.
- Gently pressing the knee, pull it towards the face.
- Perform the stretch with the other leg. The exercise allows you to stretch the gluteal muscle, the back of the bent leg and the hip flexor muscle of the straightened leg.
- Bend your left leg at the knee joint and cross it over your right. Press your knee to the floor and grab your right hand under your knee. If you experience discomfort, simply support your knee without touching the floor.
- Turn your head and body to the left (in the opposite direction from the bent leg), stretching your lower back, gluteal muscles and hamstring muscles. Hold for a few seconds. Return to the starting position.
- Perform the stretch with the other leg.
Lying hamstring stretch
1. Lie on your back and lift your straight leg above you. The other leg is on the floor.
2. Grab yourself by the foot or place a band or strap around the foot of your straightened leg. This is the starting position.
3. Pull your straight leg towards you, thereby stretching the muscles of the back of your thigh. Hold for 30 seconds and switch legs.
Glute Stretching in Pigeon Pose
1. Extend the knee of your right leg forward, placing it next to your right wrist. The angle between the shin and thigh is 45-90 degrees (the larger the angle, the more intense the muscle tension), place it perpendicular to the body.
2. The left leg is extended back, the toe is pulled. Move your arms forward and bend your body until you feel tension in your right buttock.
3. Hold the pose on your hands, forearms, or rest your forehead on the floor. Hold for 10-30 seconds, then move your hands back to your right leg and switch sides.
Stretching the back and hamstring muscles while sitting
1. Sit on the floor and clasp your thighs under your knees with both hands.
2. Tilt your body, trying to place your stomach on your thighs and reach your knees with your chest. Keep your feet together and push your heels away from you. The second option is more complex - grab your socks with your hands, and also try to lay your stomach on your hips.
3. Stay in the final position for 30 seconds to a minute. Breathing is even.
Quadriceps stretch while sitting on your knees
1. Get on your knees. Grab your heels with your hands.
2. Lift your pelvis up and forward. Bend your chest and look up.
Delt stretching
- Stand up straight. Place your feet shoulder-width apart.
- Move your left arm to the right across your body (parallel to the floor) and keep it straight.
- With your right hand, grab your left elbow and pull it towards your chest.
- Repeat the exercise for the other hand.
Standing triceps stretch
- Stand straight, place your feet shoulder-width apart.
- Raise one arm up, bend it at the elbow and place it behind your head. With your other hand, grab your elbow and gently pull. Hold for 10-20 seconds, then switch hands.
Spinal stretch

Opinion of an expert on functional training, cycling training, karate and football, Maria Khabuzova:

Regular stretching exercises for the spine maintain the elasticity of the ligaments and straighten the intervertebral discs. Stretching reduces compression and relieves pain by eliminating muscle spasms. It also helps in the fight against scoliosis, because, as a rule, with scoliosis, the muscles are in spasm, so stretching and exercise therapy are the best medicine for them.

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Dynamic stretch for the back
1. Stand straight, feet shoulder-width apart. This is the starting position.
2. Swing with straight arms in front of you. Increase the amplitude each time until your arms rise above your head. Repeat 5-10 times.
Back stretch while sitting on a chair
1. Sit on a chair. Keep your back straight, feet resting on the floor.
2. Clasp your hands behind your head, elbows pointing to the sides, chin down.
3. Twist your upper body to one side as far as possible. Then bend over and rotate your torso so that your elbow touches the inside of your knee and faces the floor.
4. Return to the starting position and repeat on the other side.
Standing upper back stretch

Stand up straight. Clasp your palms and raise your arms in front of you. Palms facing forward. Pull your arms forward by rounding your shoulders and upper back.

Standing mid-back stretch (with body rotation)

Stand up straight. Feet shoulder width apart. Place your palms on your waist.
Rotate your body to the right until you feel a stretch in your mid-back muscles. Hold for 10-15 seconds and turn to the left.

Neck muscle stretch
- Raising and lowering your head: press your chin to your chest, and then lift it as high as possible. Do 6-10 times.
- Lateral head tilts: Pull your left ear toward your left shoulder, and then your right ear toward your right shoulder. Repeat 6-10 times.
- Head turns: turn to the left shoulder, and then turn it to the side of the right. Repeat 6-10 times.
Arm muscle stretching
- Swing your arms - stand straight, feet slightly wider than shoulder-width apart, knees slightly bent. The back is straight all the time.
- Swing your arms up/down and back - make continuous swings of your arms from the top position forward, down and back up. Repeat 6-10 times.
- Swings forward/to the sides - arms extended to the sides, swing forward, crossing them. Repeat 6-10 times.
Split stretch

The older we get, the harder it is to achieve a positive result in split stretching. Until the age of 25, two weeks are enough for the first changes; from the age of 40, we will have to spend a couple of months. Another factor influencing the result is weight. The more, the more difficult.

Why then do you need this skill at all? There are many advantages: increasing muscle elasticity, developing endurance, improving posture, normalizing intestinal function, strengthening joints and preventing varicose veins.

If you want to get all these bonuses and increase your self-esteem - go ahead!

Now we can say with confidence that you have mastered a set of exercises and know what stretching is at home. Many people neglect these exercises, devoting all their time to cardio and strength training, and this is a big mistake. No matter how much you shorten a muscle during strength training, you will need to stretch it by the same amount during stretching exercises. Stretching saturates muscle tissue with oxygen and increases its elasticity. This means that on the path to an ideal body, muscle stretching is an indispensable condition. published .

Lyubov Klyukvina

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