Stretch gymnastics

Stretching is a set of exercises designed to keep your muscles elastic and your joints flexible and mobile. Experts believe that stretching has many advantages:

• By stretching the muscles, more blood flows to them, they relax and become more elastic.
• Joints become more flexible, resulting in increased flexibility.
• The best prevention against salt deposition.
• Concentrated, deep breathing has a beneficial effect on the brain, especially after a hard day.
• Able to perform at home or just about anywhere, at any time that’s convenient.

Choose a set of exercises for yourself with a fitness trainer so that you learn to stretch correctly!

A few rules when doing stretching

• It is better to stretch less than too hard.
• Each stretch position must be held for 10-30 seconds, long enough so that even the slightest tension disappears. If this does not happen, it means that the stretching was too strong and it must be lessened in order to achieve the required pleasant sensation.
• Breathe slowly, deeply and evenly. Don’t rush the breathing. Begin each exercise with a deep breath. Before performing a stretch, you must first exhale.
• During exercise, keep a steady position.
• During each exercise, concentrate on the part of the body that you are stretching.

A set of the best stretching exercises

1. Stand straight, legs slightly apart and slightly bent at the knees.

• First, raise one hand up and reach for an imaginary object. Then freely drop your hand down.
• Do the same with the other hand.
• The head is slightly thrown back.
• Repeat the exercise 6 times.

2. Stand straight, feet shoulder-width apart, left hand on the hip.

• Grasp your head with your right hand and tilt it to the right.
• Fix this position for 10-20 seconds.
• Relax 10 seconds.
• Repeat 8 times for each side.

3. Stand with your back to the wall, resting your palms on the wall.

• Sit down slowly, sliding your fingers along the wall.
• Make sure that your back remains straight.
• Fix this pose for 10-20 seconds.
• Repeat 4-6 times.

4. Lunge forward on the right leg, placing the left leg to the side, behind the right.

• The left hand is behind the head, the right is to the side.
• Lean slowly to the right.
• Hold the lean for 20-30 seconds.
• Relax for 20-30 seconds.
• Repeat 3-4 times in each direction.

5. Sit down, spread your legs, palms on the back of your head.

• Bend your torso forward, slowly reaching towards the right knee.
• Slowly return to starting position, then reach for your left knee.
• Repeat 6-8 times.

6. Sit with your legs crossed.

• Put your hands on your chin and simultaneously tighten the muscles of the neck, resisting the pressure of the hands.
• Fix this position for 20-30 seconds.
• Relax for 20-30 seconds.
• Repeat the exercise 6-8 times.

7. Sit down, legs bent at right angles, knees slightly separated, feet parallel to each other.

• Tilt your torso forward and grab your lower legs from the inside, placing your hands on your feet.
• Pull your arms towards you and hold this position for 20-30 seconds.
• Repeat the exercise 6-8 times.

8. Get on all fours and straighten your arms.

• Then extend your right hand forward and raise your left leg back to a horizontal position and stretch well.
• Repeat with left arm and right leg.
• Repeat the exercise 5-7 times.

9. Lie on your back, spread your arms and legs straight as much as possible.

• Slowly raise your right leg to a right angle, extend it, and then lower it to the left, touching the floor.
• At the same time, turn the head to the right.
• Performing movements in reverse order, return to the starting position.
• Repeat with left foot.
• Repeat the exercise 5 times with each leg.

10. Lie on your back, arms and legs straight.

• Raise your legs to head, wrap your hands around your feet and hold them for 20-30 seconds.
• Return to starting position, rest for 10-15 seconds.
• Repeat the exercise 6-8 times.

11. Lie on your back, slowly raise and straighten your legs, touching the floor behind the head with your feet.

• Try to hold this position for a while to restore light and natural breathing.
• Sit down and stretch very slowly.
• Do the exercise 1 time.
• Try to hold the pose for 1 minute.

12. Lie on your back, arms out to the sides.

• Bend your legs and lower them to the right, without taking your feet off the floor.
• Hold this position for 20-30 seconds.
• Relax for 5-10 seconds.
• Repeat the exercise 6-8 times.

13. Lie on your stomach.

• Bend your legs, take hold of ankles and raise your legs, bending at the lower back.
• Stay in this position for 20-30 seconds.
• Relax for 10-15 seconds.
• Repeat the exercise 6-8 times.

14. Get on all fours.

• Sit on your heels, drop your head between the hands, round the back.
• Then straighten your torso, lifting your arms off the floor, and stretch your head up.
• Stretch like a kitty!
• Repeat the exercise 5-7 times.

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