The fashionable word "stretching" today firmly settled in the vocabulary of athletes. Neither aerobics or shaping classes, nor strength training can do without a specially selected set of stretching exercises. There are also fitness programs in which stretching plays the main role - Pilates, yoga for beginners, body flex.
Often, a set of stretching exercises is present in exercise therapy for osteochondrosis, arthrosis, radiculitis and other diseases of the musculoskeletal system. Classes, including stretching, allow you to keep muscles more elastic, and joints - healthy and mobile. Due to improved blood circulation and oxygen saturation of tissues, a layer of fat is burned. Experts call stretching exercises the most comfortable way to lose weight and keep fit.
Similar classes can be carried out both as part of a group and at home. For this, a rubber mat and a gymnastic ball of a suitable diameter are quite enough.
Stretching exercises need to be done regularly. It is better if the classes are daily, but in the absence of free time, you can limit yourself to three days a week. Duration of classes - from 15 to 45 minutes. It all depends on the goals that you set for yourself.
Stretching for beginners
This complex does not aim at a significant correction of the figure. However, it allows you to relieve fatigue, muscle tension, improve posture. Many exercises can be performed even at a desk or in a traffic jam.
The basic rule - classes should in no case be accompanied by painful sensations. Each exercise begins with a deep breath. Any stretch is fixed in the final position for 30-40 seconds. Stretching exercises are best done under soft, pleasant music.
The complex is designed in such a way as to engage all parts of the body, starting from the neck and ending with the calves.
The first step is to stretch the muscles of the neck. A wonderful exercise for those who have to spend a lot of time sitting at the table. Tilt your head to your shoulder, trying to reach it with your ear. Keep your back straight. Shoulders down.
Repeat the slope in the opposite direction. Then gently throw your head back, stretch your chin up. We close our hands in the lock on the back of the head, lower our elbows down and stretch to the chest with our chin. We finish the exercise with a smooth rotation of the head.
Next, we perform stretching exercises for the arms and shoulder girdle. We bend the left hand at the elbow and put it behind the head, helping ourselves with the right. It is necessary to feel the stretch in the triceps.
The second exercise improves the mobility of the shoulder joints. Place both hands behind your back and fold them, clutching your hands to each other. After that, try to reach the shoulder blades. I’ll immediately notice that not everyone succeeds in performing this trick the first time, but in a few days you will do it easily and freely.
The following exercises are designed to stretch the lateral muscles. We clasp our fingers into the castle in front of us and turn our palms outward. We fix this position for 5 seconds, while not forgetting to monitor breathing. Then we very slowly tilt to the side, stay at the end point for 30 seconds and come back. Repeat the exercise in mirror image. If this movement seemed too complicated for you, the same thing can be done by raising one hand.
The second exercise is performed while standing. Spread your arms and, without turning the body, lean to the left. Stretch your entire body, lingering at the bottom of the tilt. Slowly straighten up and repeat the same movements, but now to the right.
To stretch your back muscles, sit on a chair with your knees closed. Then wrap your arms around them and bend gently as low as possible. Ideally, you should touch your knees with your forehead. But this task is sometimes beyond the power of even the young and slender. Therefore, do not be upset if you failed to complete the exercise with the maximum amplitude the first time.
Abdominal muscles can be stretched on a gymnastic ball. It is enough to just lie on it with your hands resting on the floor to maintain balance. If this is not possible, try to tilt back. You can fix the stretch by leaning your hands against the wall.
For small gluteal muscles, the following exercise is best. Put your legs together, bend your knees slightly. Tilt the housing slightly forward to maintain balance. Bend one leg at the knee and place it on the thigh of the other. Turn your foot toe to the floor.
Next comes the turn of the thigh muscles. The front surface is stretched with a simple exercise. Standing, bend your leg back and, holding it with your hand, pull the foot to the buttocks.
Stretch the gluteus maximus muscles and the back of the thighs to allow a normal tilt. Put your legs together, bend as low as possible and wrap your arms around your knees.
Stretching the inner surface of the thigh is performed while lying or sitting on the floor. The first exercise is called a boat. Sitting on the floor, spread your legs as wide as possible. Raise your arms above your head and lock them into the lock. Lean forward as low as possible. If the exercise seems too complicated, just bend over, leaning on your elbows in front of you.
The second exercise is best done in pairs, but if this is not possible, help yourself with your hands. Lying on your back, spread your legs as wide as possible, and hold this position for a while.
To top it off, stretch the calf muscles. To do this, stand straight, put one foot forward with support on the heel. Take the case forward and lean on your knee with both hands. Pull the sock towards you while holding the tilt.
As you can see, stretching exercises do not require any special physical preparation or special equipment for classes. It is not necessary to complete the entire complex at once. To cheer up during the working day, two to three exercises are enough.