Stretching: exercises for different parts of the body (photo). Exercises for stretching muscles: detailed description Stretching the abdominal muscles in a standing position

Stretching the body maintains joint flexibility, helps relax muscles, develops coordination, accuracy and range of motion, and prevents injuries. By regularly doing stretching exercises, you can feel and control your body better.

How to stretch correctly

When drawing up a training program, it is necessary to take into account the degree of flexibility and individual characteristics of the muscles. The basis of success is regular home training, relaxed, thoughtful and slow performance of each exercise. The body needs to be given some time to adapt to even minor physical activity - no one has been able to learn to sit down in one day.

By regularly reducing muscle tension, you can gradually increase your range of motion. The desire to quickly and at any cost develop flexibility can lead to rupture of a ligament or muscle. Stretching exercises done correctly should be enjoyable.

Stretching can be done not only at home, but also on the street - while waiting for the bus, on the beach, while walking in the park, at work in the office. It is important to do the exercises in a relaxed state, slowly, concentrating on the muscles and joints.

Many beginners build a stretching and flexibility training program by performing exercises in jerks or until the muscles hurt. This approach can do more harm than good.

When muscle fibers are overstretched during a jerk, they reflexively contract to prevent injury. As a result, the muscles that need to be stretched become even more tense instead of relaxing.

Some fibers tear, causing pain and scar tissue, causing the muscles to lose their elasticity. Therefore, when performing flexibility and stretching exercises, you need to immediately respond to painful sensations. Their appearance is a sure sign that the sports movement is being performed incorrectly.

The best way to stretch your body and muscles is to begin exercises before mild tension appears. You need to stay in this position for 10-15 seconds and try to relax. The feeling of tension should disappear. Otherwise, you need to reduce the amplitude, eliminating severe discomfort. It is important to learn to feel the stretch and not feel pain at the same time.

When the muscle tissue is prepared, move smoothly and without jerking to the next phase of the exercise, increasing the stretch until a feeling of moderate tension appears. After 10-15 seconds it should also decrease. If, on the contrary, the tension has increased, the stretching position must be reduced.

To control the relaxation of the body, it is important to constantly breathe. Inhalations and exhalations should be slow and rhythmic. If it is difficult to breathe in one position or another, it means that the body has not relaxed properly.

Before stretching, it’s a good idea to warm up your muscles with simple exercises - walking, running in place, various physical exercises of the torso, arms, legs.

Home stretching for back, shoulders, arms

Simple muscle stretching exercises will help relieve tension in the upper body - an indispensable companion to stress:

Get on your knees, stretch both arms forward. Keeping your palms on the floor, reach back to stretch the muscles on the sides of your body and up to your elbows. Maintain a relaxed state for 10-15 seconds.
Position on your knees, palms on the floor, fingers turned towards the knees. Without lifting your palms from the floor, stretch back. The exercise relieves tension and stretches the muscles of the forearms.
Place the palms of your vertically straightened hands so that your thumbs face forward. As you inhale, stretch upward, bend your back slightly back for 10 seconds.
While sitting or standing, place the palm of your right hand on your left shoulder. Use your left palm to push your right elbow towards your left shoulder. Hold the position for 10 seconds. Change hands.
To stretch the shoulders and triceps, raise your bent arms up, with your forearms crossed behind the back of your head. Using the palm of your left hand, pull your right elbow towards your left shoulder blade for 10 seconds. Relax, breathe. Repeat for the other side.
In a standing position overhead, clasp your forearms. Holding your right elbow with your left hand, tilt your torso to the left and hold for 10 seconds. Similarly, lean to the right.
Difficult shoulder stretching exercise. One arm is bent and raised up, the other arm is lowered and also bent. Try to clasp your fingers behind your back for 15 seconds. Change hands.
Interlock your fingers, extend your arms at shoulder level, turn them palms forward to stretch the muscles of the shoulders, forearms, wrists, and hands.
Straighten your arms vertically upward, hands clasped together. Move your palms back slightly to relax your shoulders.
Alternately raise and lower your shoulders, holding the upper position for 3-5 seconds. As you lower your shoulder, tilt your head toward the opposite shoulder.
Close your palms behind your back. Rotate your straightened arms, moving your elbows towards each other. Hold the position for 10 seconds.
Starting position as in the previous exercise. Raise your palms up to stretch your chest muscles.
To relax your muscles after sitting for a long time, stand up with your palms on your lower back. Pull your elbows back a little and bend your torso for 10 seconds.

Leg stretching exercises

With age, in the absence of regular exercise, the muscles of the lower leg, arches of the feet, and ankle joints weaken. Even minor loads cause severe overvoltage. In addition, some beginners strive to stretch their tendons and muscles in order to quickly learn how to do the splits.

You should start training your leg flexibility with stretching exercises:

Sit on your heels, torso vertical. It is important to feel how the thigh muscles and ankle joints are stretched. Remaining in a sitting position, place your right foot at the level of your left knee, your right knee in the armpit area. Lift your right heel off the floor and, using pressure on the knee, help stretch the Achilles tendon.
Extend your left leg back, knee on the floor. The right thigh is in contact with the torso, which is slightly tilted forward, the projection of the knee coincides with the heel. on the floor and help maintain balance. Lower your pelvis down to stretch the muscles of your left thigh. Repeat for the other leg.
The starting position is the same, but the left leg is almost straightened, only the toes are on the floor. Lower your pelvis down. To complicate the exercise, bend your arms, as during push-ups, so that your right knee is on the outside of your forearm. Repeat for the other side.
Extend your left leg back, knee on the floor. The torso is in an upright position, the shin of the right leg is perpendicular to the floor, the palms are on the right knee. Straightening your arms, lower your pelvis at the same time. Repeat for the left side.
Perform the previous exercise, but the leg set back is almost straightened and the knee does not touch the floor. This sports movement develops flexibility of the pelvis and hips.

Split stretching exercises

This skill is not in great demand in everyday life. In addition, the ability to do the splits requires fairly developed flexibility. Before performing exercises, it is necessary to warm up the muscles properly. Developing stretching for the splits requires hard training, during which it is necessary to relax so as not to cause injury.

Cross twine. Left leg extended behind, knee on the floor. The torso is slightly tilted forward, the projection of the right knee coincides with the heel. Fingers on the floor help maintain balance.

Slowly move your foot forward until tension appears in the groin area. Lower your pelvis down and hold the position for 10-15 seconds. Move your foot forward a little more, resting on your heel. Lower your pelvis even lower, keeping your back straight. Repeat for the other side.

Longitudinal twine. Palms on the floor, torso parallel to the floor. Spread your straightened legs, feel the inner thighs. Lower your pelvis slightly, holding the stretch for 10-15 seconds.

As your training increases, lower yourself lower, leaving your heels on the floor and pointing your feet up to relieve the load on the knee ligaments.

Alternatively, sitting on the floor, spread your legs wide apart and use your arms to bend your torso forward, stretching your inner thighs.

Modified: 08/11/2018

Whether you are actively involved in fitness or bodybuilding, you have certainly heard about the importance of stretching. The cool-down should be the final stage of your workout, no matter what, strength or cardio.

Why do you need a cool-down after training?

Why do you need muscle stretching, you ask? – Stretching improves blood flow to muscle tissue and improves joint mobility, allowing you to increase your range of motion while working. In addition, athletic performance improves, since the cool-down reduces the risk of injury and muscle pain after training.

In order for your training results to constantly increase, you must know which muscles you are stretching in a particular exercise and how to perform it correctly. This knowledge allows you to choose the right technique for stretching the target group. This knowledge also helps you pinpoint the problem muscle if you happen to feel pain in any area.

Before using this set of muscle stretching exercises, make sure that you do not have problems with the musculoskeletal system, or better yet, consult a specialist. Never start stretching if the muscles are not warmed up - this risks tissue injury.

Features of the cool-down process

Don't think about how long it takes you to cool down. Focus on your sensations, feel how your muscle tissue lengthens and returns back to its resting state. Each exercise takes on average 5-30 seconds. Try to hold each position for at least 8 seconds. If it’s hard, then choose a time that is convenient for you.

During the post-workout cool-down exercises, you should clearly feel the target muscles. Focus on your breathing and try to perform the movements as easily and as naturally as possible. Any pressure or strain in muscle tissue or joints is a clear sign of incorrect technique.

While working, you should not experience pain, but a feeling of stretching of the muscle fibers is a must. As you exhale, try to increase the range of motion.

Basic equipment: fitness mat, crossbar, support.

We present to your attention a set of muscle stretching exercises:

Exercise No. 1 (neck muscles). This technique is best performed in a sitting position. Focus on your work while avoiding damage to your cervical spine. For additional stretching of the target group, it is enough to apply light pressure with the palm of your hand.

Exercise No. 2 (neck muscles). The technique is performed in a standing position. When bending your head back, make sure that there is no pressure on the cervical spine.

Exercise No. 3 (neck and trapezius muscles). Place your feet together and do a squat, moving your hips back and simultaneously rounding your upper back. Using your hands, gently pull your head forward and touch your chin to your chest.

Exercise No. 4 (latissimus dorsi). The technique is performed on a horizontal bar. Grab the bar with a wide grip and slowly lift your feet off the floor. You should feel a slight feeling of "pulling". This post-workout cool-down exercise is not recommended for those who have lumbar problems.

Exercise No. 5 (pectoral and latissimus dorsi muscles). To work you will need a wall or stand. When bending, the spine should be parallel to the floor. Move your chest down. If you feel tension in the back of your thighs, bend them slightly at the knee.

Exercise No. 6 (pectoral and latissimus dorsi muscles). To work you will need a partner. You should feel a slight “grip” in your chest as you stretch. In this case, sudden movements should be avoided so as not to injure the shoulder girdle.

Exercise No. 7 (rectus and oblique abdominal muscles). This technique of a set of muscle stretching exercises requires good flexibility. Avoid placing strong pressure on the lumbar spine. If you have problems with the cervical spine, do not tilt your head back too much.

Exercise No. 8 (oblique abdominal muscles).

Exercise No. 9 (buttocks and oblique abdominal muscles). This technique is recommended for those who suffer from lumbar pain. For additional stretching of the target group, apply pressure with your hand on the knee, but do not allow discomfort in the lower back area.

Exercise No. 10 (inner thigh). The foot of the working leg rests on the heels, toes pointing up. Slowly stretch first your right leg, then your left leg.

Exercise No. 11 (inner thigh). Without sudden movements, stretch the muscles by lightly pressing your hands on your knees. In this case, the legs should be located as close to the torso as possible. The closer you are, the more effectively you can stretch the inner thigh.

Exercise No. 12 (front surface of the thigh). Place your supporting leg so that you feel the stretch in your thigh. By adducting your working leg, increase the amplitude of the stretch.

Exercise No. 13 (lumbar region and back of the thigh)

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This technique can be done by experienced athletes and is not recommended for beginners. Starting position, as for lunges, begin to slowly lower down. You should go as low as possible, but make sure there is no overstrain in the muscles.

Exercise #14 (Hamstrings, Hamstrings and Calves). Stretch your fingers towards your feet until you can touch and hold them. If you feel a lot of tension, bend your knees slightly. Keep your back straight at all times.

Exercise No. 15 (soleus and gastrocnemius). You can do the work on a counter or on the edge of a step. You should clearly feel a stretch in your calves.

Cool down principles

There are several principles of stretching after training:

All movements should be slow, without jerking or tension.
Give your muscles a gentle stretch and gradually increase it, but only after complete muscle relaxation.
Do not use force, work in comfortable conditions. You should feel how the tension in the muscle tissue decreases as the static progresses.
Watch your breathing, it should be slow and natural. If you feel that it is becoming more difficult to breathe, stop.

In the initial stages, do not focus your attention on quickly developing flexibility. First of all, learn how to perform the technique correctly, and flexibility will appear as a result of regular stretching. Now you know exactly why muscle stretching is needed. Good luck!

Reading time: 16 minutes

Post-workout stretching is a set of exercises to relax muscles after physical activity.

Final stretches are an important part of your workout, helping you improve muscle elasticity and joint mobility. Stretching exercises not only protect your body from injury, but also help you train more effectively.

Why do you need to stretch after a workout?

Stretching helps relieve tension from the muscles and relax them, as well as return the body to a calm state after finishing physical activity. Regular stretching is an excellent injury prevention tool and also helps you recover faster if you already have an injury. Stretching exercises are very simple and accessible - absolutely everyone can do them, even those very far from sports.

It is very important to stretch after each workout for 5-10 minutes to relieve muscle tension.
At least once a week it is necessary to perform a longer stretch of all muscles, lasting 20-30 minutes.
Everyone needs muscle stretching: both women and men, regardless of age and lifestyle.

During exercise, your muscles contract, in other words, shorten. After completing the exercise, the muscles lengthen, but not completely, remaining slightly shorter than before the exercise. In order to return the muscles to their original length, it will take several days - this is called recovery.

Until the muscle returns to its original length, it will not recover and will not be able to work to build new strength. Therefore, if you do not stretch after training, then you are delaying your recovery, which means you are reducing the effectiveness of your workout. During muscle stretching, you lengthen your muscles and return them to their original length. Without stretching, muscles take much longer to recover.

In addition, muscles remember their shortened length, so if they “forgot how” to lengthen, they will contract worse. Strengthening the muscles reduces the amplitude, and this already entails a drop in strength indicators. And not only! Muscles control our joints, and their lack of elasticity disrupts joint biomechanics, which leads to injury and inflammation.

improves muscle elasticity and joint mobility.

Stretching stimulates the growth of new muscle fibers, and subsequently strength. According to studies, stretching can increase the effectiveness of your workout by 10%.
Stretching after exercise will help improve blood circulation in your muscles. This will reduce the soreness (muscle pain after exercise), will reduce the recovery time of muscles and joints, and also improve overall health. Blood circulation promotes cell growth and maintains organ functionality.
Stretching exercises improve your flexibility and mobility, thereby reducing the risk of injury during exercise or daily activities. Besides, this will help improve strength performance by increasing the range of motion.
Stretching after exercise lowers your heart rate and restores your blood pressure.
Regularly performing stretching exercises for the back, chest and shoulders straightens the spine, improves posture, and helps get rid of back pain.
Stretching exercises reduce tension and reduce stress caused by intense exercise. Stretching after exercise also encourages the release of endorphins, providing a feeling of calm and satisfaction.

Do not confuse warming up before physical activity with stretching after exercise. The purpose of the warm-up is to wake up the body, prepare the body for the load, warm up the muscles and joints. The warm-up should include dynamic stretching, joint exercises and cardio warm-up. The purpose of stretching after exercise is to lower your heart rate, calm your body, and stretch your muscles after exercise. This is the final stage of the workout; stretching is always performed at the end of the session.

How is stretching performed?

The duration of stretching is usually 10-15 minutes. If you are limited in time, you can reduce the duration of stretching to 5 minutes. (this is the required minimum), but in this case you will either do it quickly and poorly, or pay attention only to individual muscle groups. Ideally, in addition to regular stretching after training, once a week, do general stretching of the whole body for 30-45 minutes.

If you've had an intense workout, you'll want to get your heart rate back up before stretching. Walk at a calm pace for 1-2 minutes, taking deep breaths in and out to restore your breathing. Then begin stretching exercises, consistently stretching all muscle groups. The order of the muscles does not play a fundamental role; you can perform the exercises in any order.

Take a pose, slowly stretch the muscle until you feel slight discomfort (but not pain!) and hold in this position for 30 seconds. If you want to deepen the stretch and improve flexibility, you can hold each pose for 45-60 seconds. Stretching is performed statically; you should not rock or put pressure on the muscle. Stretch slowly and gradually, accompanying the stretch with deep breathing.

Pay special attention to those muscle groups that were involved during the workout. But stretching other muscle groups will not be superfluous. Stretching relaxes your muscles, so it cannot be performed before or during class. You need to stretch after every workout: don't neglect stretching exercises if you want to stay healthy and improve your physical performance.

Features of stretching after training:

1. Stretching after training should be static. Avoid pulsation, springs, and pressure on the working muscle. An even, soft tensile force is a determining condition for quality exercise.

2. Stretching training should be accompanied by deep breathing. This will help you relax and stretch your muscles in a better way.

3. You should not practice exercises in pairs, in which the other person puts additional pressure on the muscles and ligaments. . Stretching this way can damage joints or strain ligaments.

4. Try not to round your back while bending towards your feet. If you lack flexibility, you should not try to jerk to your feet, arch your back, or pull your head down. Your back must remain straight, otherwise you risk injuring your spine.

5. This is why it is very useful to do stretching exercises in front of a mirror. This way you can see all your mistakes and shortcomings.

6. To make stretching easier, you can use a chair, for example, when bending, if you cannot reach the floor, or as a support:

7. You can also use a strap, towel or elastic band for convenience during stretching:

8. Stretching should be pleasant and comfortable; you should not stretch through pain. Your body should be relaxed, your muscles should not be tense.

9. Stretching does not replace massage, so for regular training we recommend using a massage roller. This inexpensive, useful equipment will help you avoid injuries and muscle pain.

We offer you a ready-made selection of stretching exercises that will help you pay attention to all the muscles of your body. You can perform the exercises in any order, but traditionally stretching is performed from top to bottom. The suggested stretching exercises can be performed both after cardio exercise and after strength training.

Upper body stretching exercises

1. Biceps and forearm stretch

2. Shoulder and arm stretches

3. Chest and Arm Stretch

Core stretching exercises

1. Stretch the obliques and upper back

2. Stretching the back and arms

3. Stretches for the back, lower back and buttocks

4. Stretching the lower back and abs

5. Stretching the back, shoulders and hamstrings

Lower body stretching exercises

1. Stretching the legs and buttocks

2. Stretching the hamstrings, hamstrings, buttocks

3. Stretching the adductor muscles (inner thigh)

4. Stretching the gluteal muscles and lower back

5. Quadriceps stretch

Thanks to YouTube channels for the photo: MFit, Allison Van Fossen, Love Sweat Fitness, FiT Global Fitness Network.

Post-workout stretching video

Before you start stretching your muscles, be sure to do this; this will collectively prepare all areas of the body for more serious loads. Don't ignore stretching, it's not a fad, but a key point in training.

MUSCLE STRETCHING is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic to withstand loads from the environment.

When performing exercises to stretch muscles, you must adhere to a number of rules.

Proper muscle stretching

All movements are performed at a moderate pace, suddenness of movements is excluded, otherwise unwarmed muscles can easily receive a painful injury;

Do not hold your breath, breathe evenly and deeply, exhale while stretching the muscles, inhale at the relaxation stage;

It is necessary to stretch the muscle areas until you feel slight discomfort; you need to feel how it stretches; if pain occurs, release the pressure on the muscle;

After stretching a specific area, hold at the maximum stretch point for 10-15 seconds, then return to the starting position.

Always start with minimal pressure on the muscles, gradually increasing the load; if you immediately start pulling with all your might, injury is guaranteed, and the muscles will ache for a long time and remind you of themselves at the most inopportune moment.

Contraindications to muscle stretching

» For lower back diseases
» With high blood pressure;
» Inflammation of the pelvis and hips;
» Complex spinal injuries;
» The presence of cracks in the bones;
» The presence of severe bruises on the legs;
» Problems with joints and ligaments - in this case, be sure to consult a doctor.

Now let's proceed directly to the description of methods for stretching all muscle groups, start stretching from top to bottom of the body:

Neck stretching exercises

1. Tilt your head down as far as possible, be sure to touch your upper chest with your chin; you should feel a stretch not only in your neck, but also a slight stretch in your back muscles. At the bottom point, hold for 2-3 seconds.

2. Then tilt your head back and also stop for a better stretch for a couple of seconds.

3. Do not hold your breath; breathe; when tilting your head, exhale; when tilting back, inhale.

4. For better stretching, when lowering your head down, lightly press the back of your head with your hands.

5. Remember, the neck is a bundle of nerve endings, so there is no harshness, everything is done smoothly, with controlled movements.

6. Just like in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck

7. All manual pressure is moderate, to the point of feeling slight discomfort, but not severe pain.

1. Stand straight, slowly turn your head to the left, stretch as far as possible, hold for 2 seconds, then to the right, perform 5-6 turns in each direction.

2. Afterwards, you can perform circular movements with your head, using the full range of motion - tilting your head forward, sideways and back as much as possible.

Shoulder stretches

1. Bend your elbows and place your fingertips on your shoulders, perform circular movements forward and then back for 10 repetitions.

2. During movement, the fingers do not leave the shoulders.

3. Use the maximum range of motion, don’t be lazy; the effectiveness of all movements of the upper body depends on warming up the shoulder joints.

1. Stand up straight, point your left hand to the side towards your right shoulder, and with the palm of your right hand lightly press on the triceps of your left hand, without bending the elbow of your left hand. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch your arms.

2. No jerking, apply pressure and keep it in a stretched state, jerking will only bring injury and pain.

1. Ideally, you need to bend your arms slightly at the elbows and begin to move your arms in a circular motion, first moving backwards for 10 repetitions, and then forwards for 10 times.

2. To better warm up the shoulder joint, you can take turns making circular movements with your arms, also 10 repetitions forward and backward.

Warm up exactly sequentially, as indicated in the figures, this way you warm up the muscle areas from lesser to greater load.

Stretching the muscles improves blood circulation and speeds up the access of nutrients to the muscles!

Arm stretching exercises

1. As shown in the figure, move your right arm back behind your head and apply light pressure to your right elbow, feeling a stretch in your triceps.

2. Hold for a while and then change the position of your hands, do 5-6 repetitions on each hand.

3. Afterwards, shake your hands slightly to relieve muscle tension or rub your triceps with your palm.

1. Pay attention to the drawing, the right hand, grasping the pole, is pointing the thumb down, this is a very important moment!!!

2. Then, turning the body to the left, feel the stretch of the biceps, having reached the maximum stretch, hold, relax the muscle by turning to the right and turning to the left again, stretch it.

3. Change hands and do the same. After finishing, do flexion - extension of your arms at the elbows, relieving muscle tension.

1. Kneel down and point your fingers towards you.

2. Bend your lower back and slowly lean back, keeping your palms on the floor, creating positive tension in your biceps.

3. Stay in this position for as long as possible

4. Then relax, shake your hands and after 20 seconds repeat again and so on 3-4 times.

Chest stretching exercises

1. This exercise is called scissors - stand straight, legs slightly wider than shoulder-width apart, spread your arms to the sides and sharply bring your arms in front of you, with your right hand first on top (as in Figure B), then force your arms back, feeling a stretch in your chest and again brings his left hand in front of him, but on top.

2. Continuing to alternate arms in front with arms extended back, stretch the pectoral muscles.

1. An exercise from the old Soviet school is also a good idea: first bend your elbows, spread them to the side so that your forearms are parallel to the floor and push your arms back with your elbows bent.

2. Then, returning to the starting position, spread your arms again, but with your palms up.

3. Alternately perform a push of the arms back with bent elbows and a fly with the arms straightened.

There is one more wonderful exercise. Stand in the doorway, arms bent at the elbows, placed to the side and rest your palms on the baseboards on the sides of the door, elbows should be slightly below shoulder level. Next, leaning forward, we stretch the pectoral muscles, lightly rocking back and forth.

Back stretching exercises

1. Grasp a low bar or stable object in front of you, with your elbows straight and your knees slightly bent.

2. By force, tensing your abdominal muscles, lower your body down, thus warming up your back muscles and relieving muscle tension.

3. Lower yourself into an incline with light leaning downward movements, perform 15-20 light inclines, this will be enough.

1. Starting position - kneel down on a soft rubber mat, pull your stomach in as much as you can, this is how you train the vacuum inside your stomach to prevent your stomach from bulging out, then bend over like a cat, it will stretch your back muscles well, then arch your lower back as much as you can, then lower buttocks to the feet, at the same time the arms look forward without bending at the elbows.

2. After holding the stretched position for 10 seconds, go back up to the crampon position.

3. Perform 15-20 repetitions in this manner to warm up the muscles of the back and lumbar region.

1. A wonderful exercise for stretching muscles, even though the abdominal muscles work hard here, but there is one trick here.

2. Before bending to the side, place your palm on the back of your head, move your elbow forward a little, and do not lean strictly to the side, turning your body slightly, you should feel how the lats stretch.

1. Place your hands on your side and start moving your hips in a circular motion.

2. First perform 15 repetitions to the right, then to the left.

3. Use a large range of motion, bending forward well and back enough; if you do everything correctly at the end of stretching the back muscles, your lower back should be slightly tensed, you will feel it, even if it was slightly squeezed by a belt.

Elastic muscles allow you to increase the range of motion, which makes exercises more effective!

Abdominal stretching exercises

1. Lie down on the floor, place your palms as if you are about to do push-ups.

2. When performing efforts on your arms, straighten them completely at the elbows, at this time the muscles lift off the surface.

3. Stay in this position for up to 10 seconds, feeling the stretch in your abdominal muscles, then lower yourself to the floor and relax your abs to relieve the feeling of tension and go up again, do this 4-5 times.

1. Take the starting position - feet slightly wider than shoulder-width apart for stability, hands on your sides on your belt.

2. Lifting your left hand from your belt, lift it up and tilt it to the right until you feel tension in your oblique abdominal muscles.

3. Feeling the entire left side being pulled, immediately return to the starting position and do the same with your right hand. Remember, when you stretch, you don’t need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.

Exercises for stretching the buttocks

1. We look carefully at the beautiful girl in the picture and do exactly the same 😉. Sitting with your butt on the floor, straighten your right leg to your knees, place your left leg behind your right, keeping your back straight.

2. For stability, rest the fingers of your left hand on the floor, bend your right arm at the elbow, begin to smoothly turn your body to the left, you will immediately feel your buttock stretching.

3. No sharpness, the movements are deep but smooth, after holding for literally 1 second, return to the starting position.

4. Do 15 times on each side, this will be 1 approach. There should be at least 3 such approaches. The middle and small muscles.

1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pulling it towards your chest.

2. Then, grasping your knee, pull it to the side towards your chest as much as possible, reaching the peak of the stretch, stay in this position for 10 seconds. Stretches very well gluteus maximus muscle.

3. Without rest, do the same with the other leg, do 5 repetitions on each leg in 1 approach, there should be 3-4 approaches in total, and then at your discretion.

Training without preliminary stretching increases the possibility of injury!

Leg stretching exercises

1. We looked at a beautiful girl and do the same, with your right hand for stability of balance, grab the support, with your left hand take your left leg and lift it up as much as possible, preferably so that the heel almost touches the buttocks.

2. Please note that the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles (the front of the thigh) as much as possible.

3. Stay in the position of stretching the muscle as in the photo for 15-20 seconds on each leg, perform 2-3 such stretches, you should feel the muscles stretching, gradually the feeling that the muscle is stretching will pass, this means that the muscles are well stretched.

1. An excellent stretching exercise for both...

2. Take a deep lunge forward, the back leg can rest on the toe or lie with the foot up, as shown in the figure.

3. Leaning your hands on the floor, reach the maximum stretch of the muscles without causing pain, stay in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to relieve muscle tension.

1. The exercise is called half-split, look carefully at the picture, lower yourself to the lowest point very slowly, holding your hands to the floor.

2. Having reached the bottom point, you can slightly lean forward and try to reach your toes with your fingers, the hamstrings and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs come into play, that is, the groin muscles get a good warm-up and will be less susceptible damage.

1. Take the starting position with your feet wider than your shoulders. Begin to alternately tilt and reach for the left and right toes of your feet. The knees should not bend when bending.

2. No sudden movements, everything is smooth and controlled, with each inclination as the hamstrings and ligaments warm up, the inclination will become deeper and easier. Take your time, do everything carefully, without feeling any sharp pain.

1. A variation of the exercise described above, only the starting position is sitting on the floor, start stretching forward, reaching your toes with your hands or placing them on your knees, as indicated in the figure, and try to bend your torso as low as possible.

2. You can stretch the ligaments of the back of your legs either by smooth bending or by holding in this position for 10-15 seconds.

1. An excellent exercise to warm up your muscles.

2. Lean your hands against the wall, your left leg is in front, and your right foot rests completely on the floor. It is important that the heel remains on the floor , otherwise the effectiveness of the exercise is lost. You can adjust the stretch by stepping your right foot closer or further, as long as your heel is on the floor.

Conclusion

A set of the most common exercises for stretching the whole body was described above; modify them, experiment, make your own adjustments, in short, use your imagination and choose for yourself the best exercises that give the maximum effect.

Remember, good stretching not only means elastic muscles, but also reduces the likelihood of injury before performing exercises.

Leave comments on what effect you got from stretching, the opinion of every reader is important to us, good luck 😉!

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Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

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No matter how demanding your daily schedule may be, there should be room for relaxation to get your mind and body in order. Stretching exercises for beginners are something that does not require much physical effort, while being an effective means for increasing body tone, flexibility, and firmness. Office work and university studies lead to decreased activity, while a sedentary lifestyle leads to disruption of normal blood circulation. To prevent stooping, constant fatigue, and nervous stress, perform a stretching routine for beginners.

Types of stretching

There are several options for stretching muscles. They differ from each other in the time spent, amplitude, and are carried out before or after the main workout. Choose your stretching option that makes you feel comfortable. The list is compiled from safe to risky types. It is not necessary to try everything - beginners stop at the first three to figure out which method is more effective.

The static type of stretching is most popular among athletes and yoga masters. Stretch the muscles little by little, reach the limit and remain in this position for 20 seconds. Do 3-4 approaches. The only caveat is that you should not endure the pain.
Passive form - when a partner (professional trainer or instructor) makes gradual physical efforts. At this moment you need to take a deep breath, exhale and relax.
Dynamic view - when you are in constant motion. A trivial example: take a standing position, lunge forward and back with one leg, then the other. The effect intensifies along with the acceleration of the amplitude and the increase in the distance from one foot to the other. When you come to the gym, you will notice this type of stretching, alternating with strength exercises, throughout the entire class.
Active form - you yourself apply force in order to stretch the muscle as much as possible. For example, holding onto a support, raise your leg and strengthen the action with your hand.
The ballistic form is a risky option, popular among Japanese fighters. An inexperienced beginner can easily provoke an injury or sprain by immediately applying this stretch. All movements are made quickly, sharply, sweepingly.

Focus on the result and stick to the basic rules, then stretching exercises for beginners will benefit you. The main advice from experienced sports trainers is to act carefully, smoothly, without jerking. Before you begin stretching, determine the muscle groups that will be involved. They should be warmed up well with strength exercises, otherwise injuries are inevitable. Focus on the larger muscles first to improve blood flow to the vulnerable small fibers.

Whatever methods and sets of exercises you use, do not forget about your back. If it is kept in a bent position, the muscles will not be elastic. While stretching, you should not hold your breath, because your body must be saturated with oxygen. During the process, try to relax your muscles rather than tense them. Increase the stretching time every day, and then you will reach the ideal result of 60 seconds, or even more.

A set of stretching exercises for beginners

If you are going to attend a fitness club, dance training, yoga or another sport, then the trainers will conduct a mandatory warm-up with you at the beginning, and a rich exercise program in the middle. At the end, you can safely start stretching. But if you want to tone your body at home, proceed by following the basic rules mentioned above. Before stretching, warm up from top to bottom: from the head, shoulders, arms, chest, to the back, lower back, hips, legs.

For the back

If you spend the day in the office, your back muscles become stiff, salts accumulate in them, and pain occurs even at a young age. To avoid disastrous consequences, do some simple stretching after a workout or a good warm-up. If you don't have the strength to exercise, take a bath to prepare your muscles for further stretching. Then start the exercises.

Starting position – lying on your back. Bend your knees, leaning them against your body, and hold for 30 seconds. Do it one by one.
Bend your knee at a right angle, placing it on the adjacent leg. The shoulder blades, shoulders, and head remain pressed to the floor. Try to relax as much as possible.
Return to the starting position, lift your legs straight up behind your head, trying to keep your hips pressed to the floor. When your legs feel supported in this position, lift your pelvis, holding it at a 90-degree angle to the surface. Try covering your ears with your knees.

The following stretching exercises will require a fitness mat to avoid damaging your skin:

Sit on the floor, clasp your knees with your hands, lower yourself onto your back and roll back and forth.
Get on all fours and do the familiar “cat” - arch your back down, up, and make circular movements with your hips.
Move your pelvis back so that you sit on your feet, and leave your hands at the starting point. Stretch well - and your back will be happy with this stretch.

Change your starting position. Take a standing position:

Place your feet shoulder-width apart and slowly squat with a straight back. To make the stretch more effective, find either support to grab onto or lean your shoulders against a wall to stay in the same position throughout the stretch.
Return to the starting position, clasp your hands, stretching upward, then lower them in front of you, tilting your head and pressing your chin to your chest. Shoulders should be relaxed.

Arms and upper body

Stretching these parts of the body is done in a standing position:

Clasp your hands behind your back and slowly raise and lower them. You should feel a stretch in your pectoral muscles.
Next exercise. Clasp your hands in front of you and raise them with your palms up. Try bending over in a relaxed state.
Take your starting position, bend your elbow, and place your hand behind your head. With the other hand, apply a little pressure on the forearm area. Repeating this movement with the other arm will stretch your triceps.
Extend your left arm straight towards your right shoulder, while using your right hand to apply slight pressure from above.

Legs and lower body

Stretching the lower body and legs is done in two positions: standing and sitting. Take the starting position - standing:

Find support, lift your leg up, bending your knee, press with your hands. Repeat the stretch with the second limb.
Take your left foot with your right hand, place it gently in the buttock area, stay in this position for 15-20 seconds. You need to do the same stretching exercise with the second leg.

Change your starting position - sit on the floor:

Spread your legs apart and begin to reach first for one foot with your hands, then for the other, and then in the middle. At this moment of stretching, involve your partner so that he intensifies the bend, but acts extremely carefully.
Close your legs, stretch your hands to your feet, your stomach to your hips. The main condition for this exercise is a straight back! It’s better to have your knees bent, but your posture should be straight forward.
Start the next exercise in the “Turkish style” position, connecting your feet together. This pose is borrowed from yoga, but you will feel the effect immediately. Stand up and lunge forward with one leg as far as possible. You should now have a 90 degree angle formed by the knee. Turn around to create a transverse stretch, gradually bending your body forward. Repeat with the second leg.

Video: effective stretching for splits

Many girls dream of doing the splits in all positions. But with age, this task becomes more difficult to achieve. By completing the simple exercises shown in the video below, you will prepare your body for the beginning stretches for the splits. Do this at the end of your workout. If you don't have the willpower to stay in this position longer, ask a partner to supervise you or help you stretch a little. Do not make any sudden movements during the exercise! Everything is very smooth! After a couple of weeks, you will be pleasantly surprised by the results of your home stretching.

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