Stretching at home is an important part of attention to your body and its needs. As you know, such exercises are simply necessary for those involved in sports and especially - dances. However, the stretching of the house does not damage everyone else: such exercises not only add to the body of grace, plasticity and flexibility, but also make the body more taut and attractive. It is also important that home stretching can very well calm the nervous system, and if you perform stretching exercises every day, you will surely feel calmer and stress-resistant person.
How to make a stretching leg?
Stretching legs at home involves doing a small set of exercises, with no sharp jerks, but gently to avoid injury.
- Sit on the floor, connect the feet. Palms clasp your feet and, without bending your neck and not pressing your shoulders, stretch forward. Stretch smoothly, but rhythmically, feel the muscles work.
- Stand up straight, put your feet together. Keeping your legs straight, stretch your palms to the floor. Lock the position for 30 seconds. This exercise is good even as a stretch marks for beginners, it is very simple and does not hurt you.
- Sit on the floor, pull one leg forward, and bend the other and lean your foot against the inner surface of the thigh of a straight leg. Tilt towards the straight leg, lock as far away as possible, then swing forward.
- Make the greatest possible lunge forward, put your elbows on the floor, keep your hind leg straight, sway. Change your legs and do exercise the same way. Since you need to stretch your legs constantly, you will notice that every time you sit down more and more deeply and easily.
- Spread your legs as wide as possible, with your hands leaning against the floor and dropping down. Each time this exercise needs to be done all the longer, starting from 20-30 seconds.
Proper stretching of the legs will help you and relieve tension, and increase the elasticity of the muscles, and generally feel rested, even if before that you spent the whole day on high heels.
Stretching of the back muscles
Stretching the back is no less important, allowing you to relax physically and spiritually. In this case, it is often enough to master one basic exercise and its derivatives - this is quite enough for successful results.
- Sit on the floor clearly on the ischium, for this you can even move your buttocks slightly backwards, and straighten your back. Straight legs spread slightly wider than shoulders, feet - on yourself (this is mandatory). Hands lean against the pelvis on the floor. On exhalation, strongly pull in the stomach and tilt the head to the chin, bend at the top of the back and stretch your arms forward, sliding your hands between your legs. On inhaling, straighten the body and take the starting position. You need to repeat 5-6 times.
- Do the same exercise as described above, but place your legs as wide as possible. Observe the breathing mode described above.
- Sit on the floor with your legs tucked under. Lean forward, stretch out your arms and reach for them. Hold for about 20 seconds, then relax and repeat a few more times.
Since doing stretching at home is quite simple, even a full complex hardly takes you more than 15 minutes. It is recommended to repeat it every day before going to bed, to relieve the accumulated stress of the muscles in a day and get a good sleep. Carrying out the stretching every day, you will feel a rush of strength and calm attitude to life - when the body has no place for tension, it also leaves your nervous system.