Stretching muscles

Good flexibility is not only beautiful plastic movements and grace. Why stretch the muscles is quite obvious - thanks to it you will get moving joints, strong muscles, and all this in general will provide reliable protection from injuries. When performing exercises, the cardiovascular system is strengthened and, accordingly, health is strengthened. Stretching muscles at home should be held at least 2-3 times a week, and preferably every day to improve and improve flexibility. There are many advantages to this kind of training:

1. In order to engage in stretching, there is absolutely no need to have any special equipment. To do this, just give a little time to the muscles of your body.
2. Stretching can deal with people of absolutely any complexion.
3. Stretching helps maintain your body in a perfect balance. Spend a few minutes after stretching and immediately feel better.

The main condition: exercises for stretching the muscles should be performed only after a thorough warming up of the muscles. The following program you can turn into a separate training or use its individual parts during strength training. For example: after a deadlift, perform stretching exercises on the back muscles, and after squats, stretch the leg muscles, etc.

Stretching of leg muscles

1. Sitting on the floor, extend your straight legs in front of you, lean forward and try to press your body against your legs. Try to stay for a few seconds at the extreme point. In this exercise, stretch the muscles of the legs, and the muscles of the back.
2. The mahi is also an excellent exercise for stretching the muscles of the legs. Stand upright, you can lean your hand on a chair or wall to keep your balance. Perform at least 10-15 swings forward, backward and to the side, changing legs after each approach.

Exercises for stretching the muscles of the back

To have a flexible back, it is enough to practice a couple of simple but very effective exercises:

1. Pussycat. Standing on all fours, round your back as much as possible, your gaze is directed downwards, then bend and look up. Alternate these two positions.
2. Crescent. Sit on the couch, crouching under your feet. Put your hands on the floor, so that the body is above the floor, and the hips and legs are on the couch. Bend your arms in the elbows and bend in the back, resting your hips on the edge of the sofa, bend your knees and try to touch the back of your neck with your fingers. At first it will seem rather complicated, but giving exercise every day in just a couple of minutes, in a month you will achieve amazing results. Do not overdo it and listen to yourself, do not allow painful sensations.

Stretching of pectoral muscles

1. Put your hands behind your back and close them in the lock. Try to raise your hands to the level of the shoulder blades and bend backwards. Feel the muscles of the chest stretch.
2. If you have an assistant, try the following exercise. Sit on a chair or on your knees, put your hands in the lock behind your head, ask your friend to stand behind you, take your elbows and gently pull yourself towards him.

Stretching the calf muscles

An ideal exercise that allows you to stretch the gastrocnemius muscles properly: this is one of the most popular poses in yoga "the dog looking down". From the standing position, lean forward, rest your hands on the floor and move forward a little. The back and legs should be straight. Your body is bent in the waist approximately at an angle of 90 degrees. Try to touch the heels of the floor, at this moment you will feel how muscles stretch.

Stretching of the muscles of the press

After twisting, you must stretch the muscles of the press. This can be done simply stretching into a string on the floor (hands straightened behind the head parallel to the floor) or making a bridge.

Stretching of the muscles of the hands

1. In the standing position, straighten the left hand in front of you, with your right hand, take the left elbow and try to press it to the right shoulder (do not bend the left hand). Hold for a few seconds, then change hands.
2. Lift your left hand up and bend at the elbow, try to touch the tips of your fingers with the shoulder blades. Grasp the right hand by the elbow of the left and pull it even further behind the head.

Performing this simple complex of exercises several times a week, you will feel great, improve flexibility and keep the mobility of the joints.