Stretching every day, you make an excellent contribution to your health. A set of stretching exercises at home will help relieve muscle tension, for example, after a day at a sedentary job or a long car ride, cheer you up and improve your breathing rhythm.
To avoid injury, before stretching, you need to do a warm-up. The ideal option is to stretch after a workout. Otherwise, do some simple cardio exercises (running in place, jumping, push-ups, swings) and warm up the joints (tilts, rotations of the shoulders and pelvis, body rotations).
Twine stretching exercises
Frog
Performed on the floor. Lie on your stomach, bend your legs at a right angle and spread your knees. Pull your pelvis towards the floor. Don't make sudden movements. Gently and gradually lower the pelvis lower and lower. Hold at the point of maximum stretch for at least 30 seconds. Come out of this exercise by carefully bringing your knees together.
Popular
Stretching on the transverse twine
Sit on the floor, spread straight legs apart, stretch your arms in front of you. Pull your hands forward. Try not to put your stomach on the floor first, but keep your back as straight as possible.
Stretch against the wall
Lie on the floor on your back, feet against the wall. Spread straight legs. They will begin to sink under their own weight. The exercise allows you to gradually stretch the transverse twine and keep the muscles of the inner thighs in good shape.
Butterfly
Sit on the floor, keeping your back straight, fold your legs in front of you, connecting your feet with the soles to each other. Lower your knees slowly. If it is difficult to straighten your back on your own, you can lean against the wall. Do not press on your knees with your hands, let them fall with the help of your muscles.
Leg stretching exercises
Stretching legs alternately
Sit on the floor, stretch your straight legs in front of you. Bend one leg at the knee and place the ankle on the thigh of the other leg. Pull the knee of the bent leg to the floor. Then switch legs and repeat the exercise.
squat
This exercise is effective for stretching the back of the thighs and buttocks. Stand with your feet hip-width apart and squat as deep as possible. Feel the stretch in the back of your legs. Hold down, do a few springy squats.
Lunge
From a standing position, take one leg forward and take a deep lunge. Place your hands on either side of the bent leg. Try to put the knee of the straight leg on the floor. Make sure that the pelvis is directed strictly forward and does not go to the side. Repeat the exercise on the other leg.
Back stretching exercises
Twisting on the floor
Lie on your back, spread your straight arms to the sides. Raise the right leg bent at the knee, bring it behind the left and try to lower the right knee to the floor. Both shoulders should not lie on the floor. Hold this position for at least 30 seconds. Change legs.
Upward facing dog
Lie on your stomach, hands under your shoulders. Leaning on your hands, stretch your head up, chest forward, and the pelvis, on the contrary, pull to the floor. Legs are straight, shoulders are down.
slopes
Stand up straight, raise your right hand above your head, stretch your left along the body. Tilt your body to the left, reach for your right hand. Pull your left hand in the opposite direction. Stay in this position. Then slowly straighten up and repeat the exercise on the other side.
To learn how to train effectively without getting out of bed, read the article at the link.
You will find the favorite exercises of actress Anna Khilkevich for embossed arms and elastic buttocks.
Stretching exercises improve muscle recovery after strength work. They are a necessary part of a weight loss, health, or strength training plan. Athletes, dancers and simple office workers need to pull muscles. Hypodynamia, an unnatural posture when working at a computer, “walking” while sitting in a car - all this enslaves the muscles, deprives the joints of the natural range of motion and requires a person to include stretching exercises in the training program. You can stretch every time after strength or cardio, devoting 30 seconds to the main muscle groups, or you can highlight stretching training in one day. For beginners, exercises are shown in a natural amplitude, without “springs” and pushing the body into a pose through pain. Such movements can be performed at home on your own.
In short, stretching is the only chance for the body to compensate for all those overloads and axial loads that we experience during strength work and household activities. Only during stretching, the joints do not experience compression, which is the best prevention of inflammation. In addition, stretching improves mobility in everyday life and relieves pain.
The benefits of stretching are:
- Relieves muscle stiffness, gives the opportunity to move freely;
- Helps with plasticity and grace even for those who have obvious problems here;
- Improves mobility in joints;
- Helps to perform strength exercises with the correct technique;
- Provides muscles with blood and oxygen for recovery;
- Relaxes the central nervous system;
- Strengthens ligaments and neuromuscular connections;
- Works with coordination of movements;
- Helps to move more smoothly and accurately in dance and martial arts;
- Removes posture imbalances
The inhabitants know only one type of stretching - this is when a person himself stretches the muscle, calmly and smoothly. Few people know, but besides this, there are exercises that are generally not associated in the minds of the masses with stretch, but nevertheless, they are stretching. So, by type, exercises can be divided into:
- ballistic stretching- these are fast sweeping movements that can be seen in the arsenal of fighters and gymnasts, it is prohibited in fitness, since with little joint mobility and lack of control over the center of the body it can lead to injury;
- Passive stretching- the trainer or massage therapist pulls the client's muscles while he is just trying to relax. Despite the cute description, it is painful and unpleasant. The success of the event depends entirely on the qualifications of the coach and the ability to relax;
- Active- we stretch "the old fashioned way" ourselves, taking a stretching position and putting pressure on the stretched muscle group, the most popular type of stretching available to beginners, at home and for independent development;
- static- in general, it is a synonym for active stretching in a static position. But in Russian-language sources, the phenomenon is associated with the training of yogis and gymnasts. In fact, any exercise can be called static, in which the movement occurs only due to the natural stretching of the muscles;
- Dynamic- Stretching exercises are movements performed in full amplitude, but without weights. An example is the warm-up before an aerobics class, where the client shifts weight from one leg to the other, or does a series of deep squats to warm up the legs. Dynamic stretching also includes types of stretch, when the tension of the muscles is slightly weakened, in order to then strengthen it due to the greater amplitude in the muscles.
Beginners should not stretch aggressively in a ballistic or dynamic style. Dynamic elements are allowed, but they must be performed in an anatomically natural plane and under control. For example, you should not “push” yourself into a transverse split on the floor, you can only spring a little in a position when the legs are raised up against the wall and spread apart.
Important: beginners should follow a simple rule - stretching is performed either after a workout or after a thorough warm-up. The warm-up should gently raise the heart rate with simple aerobic exercises, and then perform a series of movements that involve the whole body. Universal warm-up - exercises for the press, push-ups and squats.
- Don't start with splits. It's great and impressive, of course, but you can easily get hurt. If the goal is a cross split, first stretch the adductors and abductors of the thighs, as well as the back of the legs, then stretch the legs raised up in the “corner” for a while. Gradually, from workout to workout, you can move on to a smooth stretch on the twine. But usually you need to devote 3 months to this work to see serious progress. The cross split is technically easier for many, it requires a good stretch of the back and front of the thighs, and this is what you need to concentrate on;
- back muscles- the most underestimated group in terms of stretching. Not only cat-dogs, but also reverse backbends should be in the program. A training program supplemented by good back stretching is more effective than a plan in which only the legs and arms are stretched. There is an opinion that it is easier to sit on a twine for a person whose back is flexible and mobile than for someone who does not have the ability to bend his back;
- Warm up well- without a preliminary warm-up, you do not need to do even simple stretching. And they do not replace warm-ups by themselves. Stretching helps to get rid of muscle clamps and spasms only under one condition - a person does not reach for cold muscles;
- Having severe pain, especially in a joint, ligament, or muscle - a signal to stop the stretching exercise. Discomfort and a slight feeling of resistance are normal, severe pain is not. You need to stretch gently, not aggressively, and not exceed the capabilities of the body in order to achieve a result without “kickbacks” due to injuries;
- You don't need to hold your breath, perform exercises from bodyflex or other gymnastics with a breath hold, if the body is not ready for this. Hypoxia has a bad effect on the elasticity of muscle fibers and only the human body can “forgive” this, which does not stretch too deeply, or does not hold the breath for long;
- Copying others involved, competitive spirit and other joys of social life in joint training, leave those who have been practicing for a long time. You need to pull the muscles, listening to your own feelings, and not force events;
- sliding, “minus” stretching, putting pieces of fabric under your feet to glide better are also bad ideas when it comes to fitness beginners. It is worth working only with your own body until the flexibility and mobility of the joints improves, and the muscles become more elastic.
There is an opinion that stretching exercises should be done by everyone. It is based on the popularity and accessibility of yoga. In fact, stretching is contraindicated throughout the recovery period after injuries, during an exacerbation of hypertension, with heart rhythm disturbances, during pregnancy, if there is a risk of placental abruption, and during exacerbation of chronic diseases. The wrong choice is to replace the workout with stretching if you have a cold or you need to reduce the intensity of the session.
Before you start training, dispel prejudices and misconceptions about stretching:
- Stretching in adulthood is useless. Yes, it is easier for children to reach out, but perseverance and perseverance will solve the problem for adults as well;
- Stretching is not necessary for weight loss. In fact, stretching exercises improve metabolism, speed up all processes, including fat burning. To lose weight, you need only one condition - a calorie deficit. Stretching also helps increase calorie expenditure. And it indirectly affects the quality of strength training and the speed of movement during cardio;
- Stretching is a painful process. Not always, sometimes muscle stretching delivers only slight discomfort, you need to concentrate not on it, but on breathing, and the sensations will become more pleasant;
- Stretching is not suitable for some people due to the body structure and lack of flexibility. In fact, even such people must relieve tension and muscle clamps in order not to get injured during normal training.
"Cat" for the back
Stand up straight, get down on all fours, palms under the shoulders, in the projection of the joint, knees under the hips. With an inhalation, raise the center of the back up, bend, with an exhalation, as if arching in the opposite direction, allowing the stomach to “sag”. Start with a small period, about 20 seconds in each position, continue, increasing the stretch time.
Starting position - lying on your back, the stomach is tucked up so that the natural deflection in the lower back is preserved, but the back remains stable. Stretch one leg perpendicular to the body, grab it with your hands and pull towards the shoulder. If the range of motion is not enough, you can use a belt, rope, towel or belt to put it on your leg. There should be no discomfort in the back, you need to actively stretch, but do not tear your buttock off the floor. Twisting in the spine is also not allowed. It is also recommended to follow the time that is spent under load, so that the stretch is symmetrical, you need to make it the same on both sides.
Variation: sit on the floor on the buttocks, bend the supporting leg so that the heel is close to the groin, bend over to the stretched thigh, grab the sock with your hands
This is a calf stretch against a wall. You need to lean on the wall with your hands, and move away from it, as if you were about to perform a lunge. The “back” leg stretches with the heel back, the “front” leg bends at the knee joint.
Stand right at the support, grab the support with your hand, transfer the weight to the leg of the same name, free - grab the ankle with your hand. Pull the heel to the buttock, and push the pelvis forward.
Clasp your hands in a lock in front of you and stretch them out behind your head. At the same time, you need to draw in your stomach, and, as it were, lower your shoulders from your ears so that the trapezius muscle does not take on all the work.
Sit up straight, stretch both legs forward, and fold heel to heel, bending your knees. Stretch your body forward so that your knees drop to the floor. Hold your ankles with your hands so that they do not part.
Lie on your stomach and take the cobra position, that is, push off the floor with your hands and stretch the front surface of the body so that the chest and stomach come off the floor.
Stretching for beginners on video
When choosing a stretch for a video, you should first view the complex from beginning to end, and, if necessary, stop recording to clarify the movement. Only then, after a warm-up, you can start exercising at home under the video. The beauty of stretching workouts is that they allow you to do as much as you want, even in the smallest apartment.
Stretching is now a very popular sport. Yes, this is exactly a sport, because a lot of effort and, accordingly, energy is spent on its implementation. In addition, stretching and body flexibility exercises for beginners will help maintain the health of the body as a whole. If you search, you can find many ads for recruiting groups for stretching lessons for beginners. And our article was specially prepared to help you work out and stretch your muscles at home.
If you are a novice athlete and are looking for exercises for stretching the twine at home, then you are here. Below is a step-by-step analysis of all the necessary information for beginners.
Need
If you ask a girl why she needs a stretch, she will immediately answer: “I want to sit on the twine, like my friend.” Stretching is necessary for a person to acquire greater body flexibility.
And if you perform a set of simple exercises daily to stretch the whole body, then very soon you will feel tangible changes in your body. A very beneficial effect during the correct stretching on all muscle groups is on the musculoskeletal system, good mobility is developed, blood circulation improves, and muscle cramps are prevented.
In general, some pluses. But you must be extremely careful not to overdo it and not harm yourself. Therefore, let's look at how to properly stretch to protect yourself from injury.
Kinds
There are five main types of stretching. All of them perform a single function, but there are some nuances that are worth paying attention to.
- Active. This option is designed for independent conduct. You can watch the video at the end of the article, which will show you how to do stretching at home for beginners, and do the exercises yourself.
- Passive. All exercises are performed by a partner. This option should be taken very seriously, because only you can feel the bust and tell your companion in time.
- Static. Static exercises are considered the most effective type of stretching, which is especially recommended by doctors. During execution, the body is fixed in the desired position, allowing you to stretch all muscle groups. Fixation time - from 15 to 30 seconds, maximum - 1 minute, depending on the initial data of a particular person.
- Dynamic. Everything happens in motion. A simple example is lunges left, right, back, forward. Muscle stretching occurs due to an increase in the intensity and speed of movement.
- Ballistic. Perhaps the most severe and dangerous type of muscle stretching. The execution takes place with quick springy movements and sharp jerks. During training, muscles and joints experience colossal and rather risky loads. Most often, this option is used by real professionals, extreme people, lovers of tin and hardcore, for whom everything is not enough everywhere.
Fundamental rules
Before you perform any exercise, whether it is working with dumbbells or, as in this case, stretching, you must adhere to the basic rules:
- Warming up the body. The most important step before starting any workout. The load on the "cold" muscles is extremely harmful, because instead of benefit, you can get a serious injury, the rehabilitation of which will take a very long time. For you can choose any aerobic workout, whether it's an exercise bike, jump rope or running. By the way, if you train in a gym with iron, then you should warm up before the main exercises, and stretch at the end, precisely because after a strong tension the muscles need to be relaxed and stretched.
- Relax and be patient. This rule is important, first of all, for beginners. Stretching should be done slowly., smoothly, evenly breathing at the same time. No jerks and abrupt movements that beginner athletes love to abuse so much should not be present here.
- The back should be straight the muscles are relaxed.
- We pay special attention correct breathing: on inhalation - starting position, on exhalation (by mouth) - stretching.
- For those who are just starting to stretch, you can start with 5-10 seconds for each exercise. Further, to improve the result, it is necessary increase the duration, because without it, progress will be very slow, or it will not happen at all.
- One of the basic rules is engage constantly. Especially if you are starting from scratch. Quitting everything before you start is a simple matter, but making it a habit to constantly practice is the real work. After all, no one needs your progress, except yourself.
- Another very important point - don't reach for pain. This is fundamentally wrong. So you only injure the muscles and forever, at least for a very long time, beat off all the desire to do more. Stretch slowly but with persistence, progressing the amplitude of the stretch each session. You will feel your limit.
Don't Make Mistakes
Often, beginners begin to stretch everything in a row and at random, thinking that having quickly worked out the main parts of the body, they will soon achieve the desired result. But this is far from true. In most cases, with little awareness and without the control of a coach or an experienced partner, "green" athletes pull ligaments, not muscles. With the right training, the ligaments are almost impossible to stretch, as they are strong and rigid shells of the joints, but due to the wrong approach, injuries to the joints and muscles occur.
Avoid basic mistakes:
- Do not stretch if you have health problems. Namely: spinal injuries, inflammation of the hip joints, problems with pressure, with serious bruises and with any injuries of the bone skeleton, especially the pelvis.
- You need to stretch the muscles equally on each side, no matter what you pull, be it legs, hips, calves. If you pulled your left leg for 5 minutes, then pull the right leg for the same amount. Do it wrong, your body, at least, will be very sick.
- You can not do stretching without first warming up the muscles well (this was already mentioned above).
- If you go to the gym, don't even think about stretching before your workout. Stretching helps to relax the muscles, and if you do the opposite, you will not be able to give your best.
- Stretch in moderation. Too little is less than three times a week, too much is five times a day every day. Optimally - every day, only once.
- If you hope that in a week you will get a beautiful twine, then you don’t even have to start. This is a slow, calm, measured process that requires a lot of patience and diligence.
Psychological attitude
Probably, every second lady thought: “But should I try to sit on the twine?”. Yes, everything seems to be simple, I rummaged through the Internet, found video tutorials, and go ahead. But not everything is as smooth as we would like. It turns out that in order to perform some kind of large-scale action, the more beautiful half must first psychologically tune in.
Follow these rules:
- Make it a habit to stretch every day, as they say - you quickly get used to the good.
- Start small but constant. Let your body and mind get used to the change.
- If you suddenly missed one or two times, it does not matter, just continue on.
- Well, imagine the end result more often.
myths
Oddly enough, there are many misconceptions about stretching. They say a lot, a lot of recommendations are written, and it seems that you trust the Internet like an encyclopedia, but there are myths here too.
Let's break down some of them:
- They say that children stretch quickly and sit on the twine very quickly, and this is true. But they also say that if you are already an adult, don't even think about it. But this is not true, everyone can stretch, but to the best of their ability.
- There is information that in order to stretch, you need special starting parameters of the body. Myth. If you are just starting out, then you will definitely succeed. Just start doing the simplest exercises for beginners.
- Stretching exercises cause very severe pain. This is not so, if everything is done correctly and without fanaticism, then you will only feel a pleasant stretching of the muscles.
- Stretching does not promote weight loss. If you think about it, then performing this or that action, a certain amount of energy is expended, respectively, calories are spent. And if you give due time to classes, then you can also lose a few extra pounds.
Warm up
Warming up the muscles before any workout, and in this case before stretching, is not only correct, but also very important. We have already said that if you do not warm up first, you can get injured. It will also make it much harder for you to stretch both physically and emotionally.
We offer a special pre-workout that can not be missed:
- All parts of the body are worked from top to bottom. We start with smooth turns of the head to the left - to the right, up - down, round to the left - to the right.
- Next are the shoulders. Circular movements of the shoulders forward - backward, alternately swinging the arms up and down.
- We stretch the dorsal and pectoral muscle groups. We stretch our arms in front of us, spread them to the sides and maximum behind the back, while rounding the chest. And, on the contrary, we bring our hands forward in front of us, rounding our back.
- Next is a warm-up for the torso. During the exercise, the pelvis remains motionless, turns left - right, tilts forward - backward.
- To prepare the spine, lean down as far as possible, rise, rounding the back.
- To stretch the muscles of the legs and hip joints, we perform alternate swings of the legs forward - backward, to the sides, also alternately changing legs.
- To warm up the ankle joints, we perform circular rotations of the legs, knead the feet up - down, left - right. To work out the knee joints, exercises with squats will help.
Effective stretching exercises
Where to start stretching training is a simple question on the one hand, but rather complicated on the other. You can not stretch everything in a row, you should start small and, preferably, effective.
We offer a basic set of exercises for stretching and the spine at home.
Spine
The spine is a very important part of the body, so exercises should be selected for each person separately, according to the age and health of the body as a whole. For prevention, you can perform two basic exercises at home. They will help reduce the load on the spine with an incorrect lifestyle, that is, with sedentary work, wearing uncomfortable shoes, especially for girls and women who are used to wearing high-heeled shoes, and also in the absence of regular physical activity.
Basic exercises:
- To perform, it is enough to have a crossbar or horizontal bar. It is desirable to hang on the crossbar for at least a minute, gradually increasing to three. If there is no horizontal bar, then you can replace it with another element: lying on your back while stretching your arms behind your head and legs down. Such an exercise is less effective, but also useful.
- In the second exercise, attention is paid to the cervical vertebrae. To do this, it is enough to pull the neck well to the left - to the right, up - down, to the side to the left - to the right, as if pressing against the shoulder. Hold the position for a few seconds at each point. Do not rush, everything should be done calmly, breathing evenly, while the body is relaxed, hands are lowered down.
Below are a set of exercises for which the spine will thank you:
- Crawling on the buttocks. Initial - sitting on the floor. Straighten your legs, straighten your back, fold your arms and raise them in front of you. Then you begin to alternately move the buttocks, making a kind of steps, eight steps on one side and the other. Return in the same way. Repeat 3-5 times. Try to work only the buttocks, while not using the legs as a whole.
- . This exercise is very effective for the vertebrae and intervertebral discs, which will allow them to be inserted into their places. Initial - sitting on the floor. Pull your knees to your chest, clasping your hands, press your chin to your knees. Start rocking back and forth. Try to complete the exercise at least 10-15 times.
- Deflection. This element trains the lumbar spine well. To perform, lie on your stomach, place your hands on the floor at shoulder level and raise your body to the maximum, bending your spine. This exercise is a great addition to the previous one.
Legs
This is perhaps the most worked part of the body. How to properly stretch, consider below.
There are three main exercises that are used by both beginners and athletes.
By the way, stretching the legs for men is no less important than for women, so men also need to include these exercises in their workouts.
Here is an effective complex for the legs:
- Stretching the hamstrings takes a little time, but you will have to sweat. Starting position - we stand straight, legs together, hands at the seams. For the best performance, close your eyes, relax. Imagine your spine, and slowly, following the spine, as if on a ladder, lower the body down, while clasping the back of the thigh with your hands. Do not bend your knees, try to bend down to your maximum, fix the peak point for a few seconds and slowly rise.
- This exercise is very recognizable and widely used by all athletes. Sit on the floor, legs wide apart, back straight, looking straight ahead. We begin to slowly sink down, hands trying to reach forward as far as possible. We fix the maximum point and spring about 30 times, as much as possible, then return to the starting point. The same can be done by putting your feet together, or trying to reach for each leg separately.
- Side lunges. Stand up straight, do a side lunge 45° to the side, the body is directed towards the bent knee, stretch, lower, feel a pleasant stretch. Do the same with the second leg.
These are the best leg stretching exercises that will allow you to stretch quickly and effectively.
Complex for beginners
You read a lot, asked, learned, and finally - you are ready for classes. But now the main question remains: where to start training. Below is a simple set of stretching exercises for beginners, which is suitable for every day.
How to do stretching and gymnastics at home:
- Sit on the floor, legs together, keep your back straight, put your hands on the floor behind your back, start pulling your toes towards you, working your legs and back in this way.
- Sitting on the floor, we try to reach the toes of the feet with our hands, while the back is even, we do not bend our knees.
- We continue from the previous starting position. Now we lower the body and try to touch the legs with the chest, while relaxing the back and we can round it. We hold our legs with our hands, fix the position.
- Lying on your back, raise your legs up, keep them straight and together. We stretch our hands to the toes, without lifting our back from the floor, the shoulder blades should remain on the floor, we do not bend our legs at the knees. Quite difficult, but doable.
- Starting position sitting, bend one leg so that the foot rests on a straight leg. Hands on both sides of a straight leg. We keep our head straight and begin to lower our chest to a straight leg, lastly we lower our head.
- Previous starting position. We keep the back and head straight and lower the body between the legs, while the arms are bent and rest with the elbows on the floor.
- It's called "Doll". We sit on the floor, legs to the sides, arms to the sides. We pull the toes of the feet to the body. We push the pelvis forward, trying to pull the inner part of the thigh muscles.
- Everyone knows "Butterfly". Sitting on the floor, bend your knees with your feet to each other, grab your feet with your hands, pull your hips down, you can help with your hands, pressing on your knees.
These exercises with pictures will help you start stretching. Also, this set of exercises is perfect as a stretch after a workout for girls.
Video
Often beginner athletes ask questions: how to improve stretching, how to stretch muscles, how to train stretching. The video below shows excellent exercises that will help make the body flexible and the muscles supple.
Everyone wants to be flexible and plastic, but by nature this is not given to everyone. However, you can improve your stretch through exercise at any age. Many are especially interested in how to sit on the longitudinal and transverse twine. Today we will talk about stretching the legs.
What are the benefits of stretching for the body (stretching)
Proponents of stretching (from the English stretch - pull) are convinced that it benefits the body and is important not only to surprise others. Some are firmly convinced that there is no benefit from stretching. But how are things really?
The most important benefit of stretching is the noticeable improvement in flexibility. This can help you perform some strength exercises at full range, making them more effective.
Also, stretching has shown itself well as a rehabilitation practice for people, for example, suffering from pain in the neck or knees.
However, contrary to popular belief, stretching does not prevent injury if you do it before a workout.
In addition, studies have shown that stretching before the main workout can even reduce strength performance.
But after the main active workout, a little stretching is the time. This will help stretch and relax your body muscles and prevent or reduce post-workout pain.
Easy Beginner Leg Stretches
Static stretching shows the best efficiency and safety, since in these exercises the position is fixed and held for some time without any movement. Dynamic stretching can be more traumatic for ligaments and joints.
Many static stretching exercises are asanas (postures) from yoga. Let's get to know them.
No matter what stretching exercises we consider, they will be useful for both women and men.
There are a lot of variations of this exercise from the simplest to those that only professionals can do.
We start with the simplest option.
Technique:
- We get on our knees and lower the pelvis on our heels.
- We spread our knees to the sides as far as the current stretching capabilities allow.
- We linger in this position.
If this position does not cause difficulties, we complicate the exercise.
Technique:
- We get on all fours, spread our knees to the sides, as far as the current level of stretching allows.
- After that, turn the legs so that the inner side of the lower leg lies on the floor. The legs are parallel to each other. Toes look to the side.
- In this position, it is permissible to gently rock back and forth to deepen the stretch.
The goal is to place the inside of each thigh completely on the floor.
Another fairly simple, but no less effective version of the frog exercise is squatting.
Technique:
- We squat down, feet at the width of the pelvis, socks look to the sides.
- Lower yourself so that your thighs touch your calf muscles.
- Make sure that your back is straight, try to scroll the tailbone a little back.
- We bring our hands together, joining the palms, elbows rest on the inside of the knees.
- Thus, it turns out that you push your knees to the sides with your elbows. If everything is correct, you will feel a stretch in your inner thigh.
These exercise options, with regular exercises, will allow you to sit on the transverse twine.
There are more specific variants of the "frog".
Advanced Frog Pose
In this variation, the task is to put your feet on the floor. Of course, this option is only suitable for advanced with a good level of stretching.
To get started, you need to practice.
Technique:
- Lie down on your stomach, stretch both legs.
- Raise the body with an inhale.
- We bend one leg at the knee and pull it to the buttock of the same name.
- We grab the foot with the same hand and gently begin to press to the floor.
- We do the same with the second leg.
And gradually we try to perform the exercise with both legs at once.
Side lunges for beginners
Another fairly good exercise for stretching the inner thigh muscles is side lunges.
Technique:
- We stand straight, the back is even, the gaze is directed forward.
- Feet are about shoulder width apart.
- We take a wide step to the side and bend the leg at the knee.
- The knee should not go beyond the toe.
- We bend the body to the leg and touch the floor with our hands.
- In this position, you need to linger for 30-60 seconds and repeat on the second leg.
Butterfly pose - gymnastics not only for women, but also for men
Another borrowed yoga exercise for the inner thigh is the butterfly pose.
In fact, doing it yourself is ineffective, because it is not possible to exert the necessary pressure on the legs. It is worth asking someone to gently press on your hips for the best impact.
Technique:
- We sit on the floor with a straight back.
- We pull the legs towards us as far as possible, and connect the feet.
- Grasp your feet with your palms and pull them towards you, while trying to put your hips on the floor.
When the level of stretching becomes better, you can tilt the body forward from this position and try to reach the floor with your forehead.
Stretching from a sitting position - develop muscle flexibility
Sitting tilts are difficult for those who have a stretch that is not very good. It is easier to do standing bends. But it is an effective exercise and should not be discounted.
- We sit on the buttocks, stretch our legs - this is the starting position.
- Try to keep your back straight in this position. If the stretch is not very good, you will already feel a stretch under the knee.
- Place your palms next to you and rest them on the floor as if you want to push off, trying to tilt your body forward. Pull your toes towards you. Stay in this position for a while.
- Now stretch your body towards your legs.
- If this is easy for you, put your chest and stomach on your hips and stay in this position for 20-30 seconds.
- After that, return to the starting position, pull one leg towards you so that it rests its foot on the inside of the other leg, and the knee looks to the side, and stretch again, leaning forward. Grab your outstretched leg with your hand. Stay in this position.
- If possible, you can lie on your stomach on an outstretched leg.
- Repeat the same on the other leg and return to the starting position.
- Now spread your legs to the sides as far as the stretch allows you and tilt the body forward.
- If it turns out well, we try to lower the body to the floor between the legs.
- If it doesn’t work out very well, you can put your hands on the palms behind and gently push yourself forward.
- We linger in the slope for 20-30 seconds and straighten up.
- Now we stretch the body not to the center, but to the right leg, also trying to lie on it with the stomach.
- After that, change the leg.
- We straighten our back and begin to stretch not with our stomach to the leg, but sideways. The task is to wrap your hand around your foot.
- We change the leg.
You can perform 2-3 such circles to more effectively stretch the ligaments and muscles.
It is best to do these physical exercises either in pairs, as a joint stretch, or with someone else to help you stretch.
Stretching from a standing position is also suitable for an unprepared person
Stretching while standing is usually easier and more comfortable even for an unprepared person with not very good flexibility, so it's better to start stretching while standing, and then move on to other exercises.
- Let's get straight.
- Take a deep breath and bend down with a round back. Relax and let your neck, head, arms and body be in a comfortable free state. Feel a gentle stretch in your spine and hold that position.
- Take another breath and stretch your arms towards the floor, trying to place your entire palm on the floor.
- Then clasp your knees and place your chest and belly on your hips.
- If all else fails, put your hands on your shins and gently stretch in a comfortable position.
- We straighten up, take a deep breath and repeat the whole circle again.
- After that, we spread our legs wider than shoulders and lean forward to touch the floor with our fingers.
- If you can, place your whole hand on the floor.
- The important thing here is to strive to do everything with a straight back. Yes, with a rounded back you will be able to lean deeper, but as a result, the quality of the stretch will decrease.
- A good stretching exercise from this position: we bend down until at least our fingers touch the floor and begin to rearrange our hands, as if stepping forward from the legs, and then returning to the legs.
- Now we lean towards the right leg, also trying to stretch with a straight body.
- We straighten up and repeat on the other leg.
Lunges - deep stretching
We looked mainly at exercises that stretch the inside of the thigh well. If performed regularly, they will help you sit on the transverse twine. Be careful if you have had or have any knee problems
For convenience, in the initial stages, you can put something under your leg so that it relaxes in this position, and does not strain
This exercise is also borrowed from yoga and helps well to stretch into a longitudinal twine.
Follow these tips and your workouts will become even more effective:
- To get noticeable results, you need to stretch regularly. 3-4 times a week will be enough.
- Stretching complex (suples) is better to do in the evening, not in the morning. The muscles have warmed up and stretched during the day, so it will be easier to perform the exercises.
- You need to do at least 30 minutes. We hold each position from 15 seconds to 1 minute.
- Before stretching, it is advisable to warm up the muscles: do swings, squat, otherwise you can pull the ligaments and muscles of the leg.
- Static stretching is safer than dynamic stretching, but that doesn't mean you can't help yourself by rocking. However, here you need to understand the measure: there should not be sharp jerks with a large amplitude (watch the training video).
- You should not feel a strong painful tension in the legs. You don't have to push for pain.
- The most important thing is to try to relax in every position. It is only when you relax that the muscles begin to stretch.
If you are not a very flexible person by nature and are sure that it is too late for you to do stretching, and nothing will work out, this is a delusion. The older a person is, the longer it may take them to see visible results, but anyone can improve their flexibility.
Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.
Warm up before stretching
When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:
- Joint warm-up: twist the joints, make tilts and turns of the body.
- 5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .
After you warm up a bit, you can start stretching.
How and how much to stretch
With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.
To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.
We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.
Neck Stretching Exercises
Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.
Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.
Repeat on the other side.
Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.
Shoulder Stretching Exercises
4. Stretching the front of the shoulders
Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.
5. Stretching the middle part of the shoulders
Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.
6. Stretching the back of the shoulders
Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.
Repeat with the other hand.
7. Triceps stretch
Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.
Repeat on the other side.
8. Biceps stretch
Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.
Repeat with the other hand.
This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.
Change hands.
10. Wrist extensor stretch
Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.
Chest Stretching Exercises
11. Stretching the chest in the doorway
Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.
Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.
Back stretching exercises
Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.
Repeat on the other side.
14. Stretching the muscles of the lower back
Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.
Change legs.
Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands from the inside, put your wrists on your feet. Lean forward as low as possible.
Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.
Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.
Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.
Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.
Stretching exercises for the press
Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.
Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.
Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.
Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.
Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.
Repeat the exercise on the other side.
Butt Stretching Exercises
25. Lying stretch
Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.
Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.
27. Sitting stretch
Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.
Repeat with the other leg.
Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.
If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.
Stretching exercises for the front of the thigh
Calf stretching exercises
48. Stretch against the wall
Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.
Change legs.
Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.
Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.
Change legs.