Stretching - Stretching, Flexibility And Perfect Health!

What do you need to do every day for every athlete? Certainly special exercises for stretching the muscles and flexibility of the body. However, the stretching exercise system is available, convenient and useful to everyone, regardless of the level of physical preparation and the availability of time.

The American word "stretching" is a synonym for the Russian word "stretching", so do not be frightened by this yet unfamiliar term, because the main thing is that the essence is the same.

With the help of stretching, each person can significantly improve the elasticity of the muscles and the mobility of the joints. Exercises on the stretching system, especially if they finish training, significantly increase the efficiency of physical activities and prevent injuries. The main thing here is not to overdo it, in order to avoid getting injuries during the exercises themselves, but to do everything smoothly, attentively observing and prone to their own sensations. Even a small load and a small amplitude of stretching, but made correctly and slowly will give a good effect.

Safety precautions

We start again!

Before stretching necessarily performed warm-up exercises, so that during their body as it should warmed up, and the muscles "became softer and warmer". And only after a good, active workout you can start stretching.

The best option is performing a set of stretching exercises after strength exercises or aerobic loads - running, walking, dancing, aerobics.

Speed matters

Stretching exercises are performed at a slow pace, smoothly moving from one position to another. No sudden movements! "To be pulled" is necessary gradually, the breathing calm is as deep as possible.

And now the actual exercises - for every day :

- We put a straight leg in the back of a chair or a stool. The back is not rounded, we lean forward. Once you have reached the maximum, but not painful stretch, fix the pose for a few seconds. The same is done with the second leg. During the exercise, the tendons under the knee and waist are stretched. Gradually, you will increase the height of the leg.

- The body is straight, we stand straight. We take a step forward, as far as possible. We keep the other leg straight. Without changing the position of the body, we sit down in such a way that the knee of the leg, which stands behind, touches the floor or closest to the surface. We fix the position. The same is done for the other leg. Exercise is aimed at stretching the legs and pelvic area.

- We lay down on the back, bend the right knee and pull it to the chest, then twist it to the left side. We hold a pose. Repeat for the other leg. A good exercise for the spine and for the hips.

- We sit down on a chair. We turn back and take hold of the back of the chair with both hands. We do not tear off the feet from the floor, but the buttocks from the seat. We need to maximize as much as possible, fix the position. Exercise is aimed at stretching the back, spine, neck and shoulder muscles. The same is done in the other direction.

- Stand near the chair and take hold of the back with your right hand. We lift the foot of the left leg and bend the leg in the knee joint. We take a left hand for the left ankle and pull it upright, upwards. We repeat the exercise for the right foot.