Stretching at home plays a very important role in preventing muscle imbalances and related posture problems. avoid injury and add efficiency to regular workouts. However, it must be borne in mind that too active muscle stretching exercises can cause injury. These exercises must be approached with all caution. It is better to perform the complex with a moderate number of repetitions and every other day. At the same time, to obtain tangible results, you need to train regularly, without missing classes.

How to stretch your legs at home, experts will best tell you. But you can, based on the relevant literature, develop a set of exercises yourself.

At the very beginning of classes, you need to warm up well. Light jogging and walking at a fast pace (about 10 minutes) not only train but also “warm up” the body. Blood begins to circulate more intensively through the vessels, while warming up the body and limbs. Without this preliminary preparation, it will be difficult to perform exercises with the required amplitude. The best time to stretch at home is in the evening. It is at this time of day that the body perceives such a load more calmly and the muscles become more pliable.

Stretching at home is effective when a certain number of conditions are met:

The ability to exercise control over the amount of load on the muscles during each stretch;

Paying special attention to the position of the head, lower back, shoulders and legs during exercise;

Load regulation in accordance with the general state of health, since the human body feels differently every day.

It must be remembered that the right one at home requires a lot of time and attention to your well-being. Here you should definitely listen to your feelings.

So, here are some exercises that allow you to achieve the flexibility of your body.

Seated groin stretch. It is necessary to sit on the floor, bring the feet together so that the soles of the feet look at each other, and clasp the connected soles with the palms. Gently lean forward, starting from the hips, until you feel a slight stretch in the groin. When tilting, you need to slightly tighten the abdominal muscles and exhale. Remain in a light stretch position for up to 45 seconds, while breathing slowly, rhythmically. You need to try so that the slope comes from the hips, without straining the lower back by bending the neck and shoulders. The lower back must be kept straight and looking forward. The longer a person can stay in the stretch position, the more effective the session will be. However, it must be remembered that there should not be any feeling of discomfort.

Stretching the left side of the lower back and back of the thigh. Sit on the floor, right leg in a straightened position, left foot should touch the inner surface of the right thigh. In this case, the knee of the right outstretched leg should be in a relaxed state. While exhaling, begin to slowly lean towards the foot of the outstretched leg from the hip joint until you feel a slight stretch. The chin should be kept slightly extended forward, shoulders and arms relaxed. Hold this position for about 45 seconds, while breathing slowly and rhythmically. Do the same exercise on the other leg.

When performing this exercise, you need to ensure that the quadriceps muscle of the right thigh is relaxed, and you do not need to bend very low to the knee. However, it is necessary to control the vertical position of the foot of the outstretched leg, and the muscles of the ankle and toes must be in a relaxed state.

Stretching the quadriceps in a sitting position. You need to sit on the floor, bend your right leg into a position so that the heel touches the outside of the right thigh. In this case, the left leg is bent at the knee, and the left foot touches the inner side of the thigh of the right leg. The foot of the right leg must be pulled back, and bent in the same direction. If you feel unpleasant pressure on the ankle in this position, you can move the leg a little to the side. Slowly lean straight back to a slight stretch. To maintain balance, you can rest your hands on the floor. Hold this position for up to 45 seconds and then do the same exercise with the other leg. You can not lean too far, as this allows the knee to come off the floor and then the main load is on the knee, and not on the thigh.

When performed regularly and correctly, the whole set of exercises, stretching at home will strengthen the muscles and ligaments, make them more dense and elastic.

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A set of exercises for stretching muscles

Stretching

Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching. But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible. Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.

There are several types of stretching - static, ballistic and proprioceptive muscle facilitation (PPMF). Static stretching is the usual stretching of a muscle while holding the torso for some time in a stretched position. In ballistic stretching, the muscle is stretched through short jerky movements. PPMO is a complicated version of ballistic stretching; in this case, the partner helps to achieve a greater stretch - by means of soft short pressure on the working part of the body.

A set of exercises for stretching the legs

The stretching program provides three types of exercises for stretching the muscles of the legs: exercises for stretching the quadriceps (front muscles of the thighs), for stretching the biceps of the thighs (back muscles of the thighs) and exercises for stretching the calf muscles. The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat the same exercise for the other leg.

Stretching the hamstrings

Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.

Stretching the calf muscles

Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.

Back stretching exercises

The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.

Stretching exercises for the long muscles of the back (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.

Exercise for stretching the latissimus dorsi

Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.

Shoulder stretching exercises

There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboid and the muscles that rotate the scapula.

1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.

2. Raising one arm up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of the hands.

3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Stretching the muscles of the hands

By doing stretching exercises for the biceps and triceps, you are doing prevention for the elbow joints, traction tendons, and carpal joints.

Triceps stretch

With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.

Biceps Stretch

Grab the door frame. In this case, your thumb should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the "working" hand. Standing in this position, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.

Breast stretch

Standing at the door jamb, rest your hands on it - so that the shoulder sections of the hands are parallel to the floor. Press into the joint, stretching the pectoral muscles as much as possible.

neck stretch

Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as for relaxing the nerves after exhausting athletic training. Three simple exercises, performed after work or training, will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 - 15 repetitions. After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction. After a short interval, gently turn your head counterclockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm. Before performing the "stretching" complex, it is necessary to perform a light fitness complex. Either do one light set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise. For example, before stretching the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.

Fans of athleticism and fitness should know that stretching should be done either immediately after the end of the workout, or no earlier than a day after it. If you perform stretching earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.

Stretching and flexibility exercises

The complex presented below includes exercises, due to which you can make the body more flexible. In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. We need more dynamic movements, performed by our own efforts, or with the help of a partner.

Stretching the pectoral muscles

Stand in the doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line. Make several stretching movements, pushing your chest into the doorway. Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch. Perform 3 such holds. Do a light set of push-ups before stretching.

Back stretching exercise

Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions. Before this exercise, perform an approach of bending in a standing position, or hyperextensions.

When you get bored and it becomes quite simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.

Stretching exercise for hamstrings

Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes. Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions. Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.

If you have sufficient flexibility, and getting your fingers to the floor is not at all a problem for you, you better prefer another exercise - stretching the hamstrings against the wall. Standing against the wall, lift your leg. Ask a partner to help you stretch your hamstrings as much as possible. 3 - 4 exercises for each leg. Before such an exercise, in any case, you need a warm-up and preliminary stretching in a gentle mode.

Quadriceps stretch exercise

Standing straight, bend your right leg at the knee, grab her foot with your right hand. Pull the foot up to a full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg. Then do the same exercise, but in ballistic mode. Do 5 reps for each leg. If you are doing this exercise after the previous one, no preliminary warm-up is needed. If you are doing this as your first exercise for any reason, do an easy set of squats. Then do the quad stretch from the first set.

Stretching exercise for the calf muscles

Complete as many calf raises as you can while standing on a stand. Then rest for 1-2 minutes. Perform the donkey exercise (rising on toes in an incline (torso parallel to the floor), standing on the bar), but do not do the maximum number of repetitions. Do 5 to 6 reps, then stretch your calves as much as possible, and linger at this point. Do 3 sets.

Exercise for the development of flexibility of the arms and shoulders

Place a chair with a back in front of you. The back of the chair should be facing you. The chair should be at such a distance from you that you can bend over and place your palms on it. Bend over, rest your palms on the back of the chair, and continue to “press in”. Make 5 jerky movements without taking your hands off the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you can easily hold the maximum stretch for 10 seconds, change the complex a little. Remove the hamstring exercise and donkey, but include the metronome exercise. And do it after your quadriceps stretch.

Exercise "Metronome"

Standing straight, feet shoulder-width apart, lean to the right side, touching the leg of the same name with your hand. Make 8 measured movements, then wrap your hand around your leg at the lowest point that you can reach. Hold this position for 5 seconds. Do 5 sets for each side.

To keep your body young and beautiful for a long time, you need to constantly work on yourself by doing physical exercises.

We bring to your attention exercises for stretching all muscle groups. Each muscle stretching exercise is designed for a specific area of ​​your body.

A set of stretching exercises will help you learn how to stretch properly. If you perform stretching exercises systematically, within a month you will feel the result.

What are the benefits of stretching exercises?

Firstly, muscle stretching exercises will help keep your muscles in good shape, which means you won’t have to worry about the occurrence of many diseases, such as a hernia, displaced discs, etc.

Secondly, your posture will always be beautiful. For women, this is especially important.

Thirdly, simple muscle stretching exercises can replace long workouts in the gym, because they do not require special conditions and a lot of time to complete.

Stretching the muscles helps maintain the flexibility and mobility of the joints, which means that you are not afraid of the load.

A set of exercises in pictures is the creation of the famous yoga expert Vika Timon, who decided to teach everyone how to stretch different muscle groups correctly.

Right now you will be able to see how to properly stretch the rectus abdominis, external oblique muscles, internal thigh muscles, stretch the buttocks, lower leg, foot, see how to train the muscles of the thighs and back, forearms, lateral, anterior and suboccipital muscles of the neck, etc. d.

In a word, carefully review the exercises for stretching all muscle groups and be sure to try stretching at home.

How to do stretching: exercises for stretching all muscles

1. Stretching the rectus abdominis and external oblique muscles. 2. Stretching the inner thigh muscles.

Stretching at home for twine is an integral part of the workout, thanks to which you will quickly achieve the desired result and at the same time maintain your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines.

Twine is also a good preparation for expectant mothers (including those who are just planning a pregnancy).

Psychological preparation

Everyone wants to achieve the desired result as quickly as possible. Therefore, a completely logical question arises: after how long will I sit on the twine?

It depends on several factors:

• age;
• gender (girls are genetically more flexible than boys);
• genetics;
• muscle coordination;
• warm-up intensity;
• initial flexibility;
• proper stretching exercises.

Another important factor is the mood with which you train. To achieve a similar result in the human body, the structure of muscles, ligaments and joints must change. The duration of this process depends on your age and degree of preparation. For example, children will sit on the twine much faster than adults, since their body is not fully formed.

Advice! The most important thing to achieve the goal is not to try to achieve the desired result in a day or two. Before each workout, tune in to the fact that today you will do all the exercises a little better than yesterday. As a result, you are guaranteed to sit on the twine.

To be successful, be sure to keep a training diary. According to research, this psychological moment, which has nothing to do with physiology, really works. In addition, thanks to the records, you will be able to see your progress, which, in turn, will help you not to give up at a decisive moment.

Physical training

In order not to harm yourself when doing exercises, you need to warm up the body and muscles. One of the best ways to do this is a joint warm-up mixed with push-ups and squats at a fast pace. The fact is that such training improves muscle coordination. At first, the effect is so imperceptible, but as a result it will bring great benefits.

Consider an example. During push-ups from the floor, triceps are involved. However, as you perform, you can feel how the biceps tighten. Such involvement of other muscles just indicates poor muscle coordination. The same thing happens during stretching - often just such “assistants” interfere with the splits.

To perform articular warm-up in all large joints, you need to perform circular movements in the maximum possible amplitude. Movements are made 15-20 times in each direction.

Advice! To achieve the maximum effect, you need to perform an articular warm-up from top to bottom: first the cervical spine, then the wrist joints, elbow joints, shoulder girdle, lumbar, body, ankle, pelvis and knees.

Muscles can also be warmed up by running on a treadmill, cycling and jumping (with or without a rope). However, these exercises will not improve the muscular coordination required for splits. Therefore, it is best to prepare for exercises with the help of a joint warm-up.

What does it look like in practice? At the moment of maximum tension during stretching, take a deep breath and hold your breath a little. As a result, you will feel how the muscles give in and relax. When performing exercises, you must strictly adhere to the written instructions. Follow the golden rule of stretching at home: pull where it hurts until it stops.

To achieve the desired result, you need to take at least 30 seconds for each exercise. In this regard, the rule applies: the more - the better. However, each person has a psychological barrier, because of which it is difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight it.

Advice! To get the maximum effect, you need to train in the morning. One hour of morning stretching is equivalent to three hours in the evening.

Stretching exercises should be as varied as possible. Often, beginners cannot do the splits because of a couple of unstretched muscles, while their overall flexibility is above average. Even stretching will help you achieve the desired result faster. If you stretched one muscle group well, it will definitely help with other exercises.

We sit on the twine

There are several types of twine:

• longitudinal;
• transverse;
• sagging;
• vertical;
• on hands.

For each of them you need to perform certain exercises.

Advice!The best way to achieve the desired result and improve health is to move from simple to complex. In other words, you must first master the longitudinal twine, and then proceed to the study of the transverse, sagging, vertical and on the hands. When jumping from the first step to the third, you can damage the muscles or get injured.

Exercises for longitudinal twine

Since the longitudinal split uses the same muscles that work when walking, it is easiest to sit on it. To do this, perform the following exercises:

Lunge with one foot forward and bend it at the knee so that the foot is perpendicular to the floor. Rest on the floor with your palms on both sides, keep your head straight, look forward and spring for one minute. To do this, use the palms and muscles of the perineum.

While in the pose described above, align the body, arch your back, raise your arms and stretch as high as possible. This exercise stretches the legs and strengthens the muscles of the perineum. Breathing should be even and the face relaxed.

Lower the leg left behind to the knee, while the other should be perpendicular to the floor. Rest your palms (or fists, as you prefer) on the lower back and bend back. When performing this exercise, the head can be thrown back or kept straight.

Return to the original position (exercise number 1). Place your palms on either side of your bent knees with your toes facing each other. Stretch your chest towards the floor. When performing this exercise, the upper body should be parallel to the floor.

Take the same position as in the previous exercise, only stretch your chest and chin to the floor.

Return to the original pose. Gradually bring the knee of the "back" leg to the floor.

Advice! As you perform each exercise, watch your breathing and technique. Each time you will get better and better, and in the end you will sit on the twine.

We sit on the transverse twine

To master the transverse twine, do the following exercises:

• Place your feet slightly wider than shoulder width apart and rest your hands on your lower back. Slowly bend back trying to see your heels. If you put your hands on your stomach when performing, the abdominal muscles will be additionally worked out.

• Straighten up, put your feet slightly wider than your shoulders and restore your breath. Then lean forward so that your back is parallel to the floor. Hands should be outstretched (for convenience, they can be closed into a lock). Look ahead.
• Spread your legs so that your head and elbows fit between them. Next, bend down and rest your palms on the floor. When performing the exercise, you can not strain your back or neck. It is also forbidden to bend your knees. Slowly rock back and forth.
• Perform the previous exercise, but with support on the forearms.
• Stretch your arms up, turn your toes out and spread your legs wide.
• Do a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and increase over time.
• Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise. Please note: beginners are not immediately given this exercise.
• Perform side lunges. When the exercise is easy, grab your ankles and reach for the floor. Start with 8 sets and increase every 2 weeks.

• Place your feet as wide as possible and lean forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breath: on the inlet, the muscles should tighten, and on the exhale, relax.
• Do the same as in the previous exercise. Slowly lower your perineum and abdomen to the floor. Once you have succeeded, gradually straighten your pelvis, place your feet on your heels and straighten your back.

Advice! Do not underestimate preparatory exercises - they also have great benefits for the body. You can start mastering the following types of twine only after you have learned how to sit perfectly on the longitudinal and transverse.

Food

Proper nutrition will also help speed up the achievement of the goal and strengthen the stretched muscles. In this regard, one of the best means is fish oil. It is also recommended to add fatty amino acids Omega-3 and Omega-6 to the diet. Eat flaxseed oil, nuts, and eggs regularly.

Another important factor is the maintenance of water balance in the body. You need to drink at least 2 liters of water a day. Add juicy fruits to your diet. To achieve the desired result faster, stop using salt. It can be replaced with seaweed, lemon juice, herbs and natural seasonings.

• carrot;
• nuts;
• spinach;
• meat;
• seafood;
• legumes;
• citrus fruit;
• berries (blueberries, blackberries, cherries and raspberries).

Advice! To prevent inflammatory processes in the joints, add vitamin complexes or foods high in calcium to your diet. At the same time, the recovery of the body should be uniform, so you need to eat protein foods throughout the day.

Summary

Proper stretching at home will help you sit on the twine. To do this, follow the basic rules:

• breathe correctly;
• perform the exercises technically correctly and smoothly;
• stretching each muscle group should last at least 30 seconds;
• diversified stretch;
• exercise in the morning.

Proper nutrition is also an important factor. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

Before you start training, you need to prepare your body well. To do this, use all the same articular gymnastics mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to sit on the splits.

Advice! Even with technically competent exercise, it is impossible to achieve the desired result if you are not psychologically prepared for training. The best way to fix this is to keep a diary in which you write down your daily progress and achievements. As a result, you will be able to monitor your progress.

And most importantly, don't compare yourself to others. The time after which you sit on the twine depends on many conditions: initial physical fitness, age, gender, and so on. It will be better if you compare yourself with yesterday's self. Such measures will help to focus on the results achieved, and not on what has not yet been achieved.

Also, do not forget about good sleep, which is the basis of rapid muscle recovery. Another important factor is the maintenance of water balance - every day you need to drink at least two liters of water.

Stretching (in English stretching, sipping) is a complex that includes exercises for stretching muscles and ligaments, which will help maintain good posture, reduce trauma, relieve muscle pain, as well as pain in the back and lower back, help improve body mobility and flexibility. After stretching, the muscles relax, become more elastic and their blood supply improves. A good stretch also improves the health of the joints, which become more mobile, and after a few sessions the body experiences a real "muscle joy", becomes more flexible and energetic.

If you have pets, pay attention to how they wake up. The animal never jumps to its feet (if there is no danger), as we do. Cats and dogs first raise the back of the body, and the front paws and the front of the body are pulled forward. With what pleasure they stretch! So you feel how every joint, every muscle stretches, straightens, warms up, how they want to move, run, jump! If only we could wake up like this: wake up, stretch (only so that nothing hurts) - and for the cause!

A set of stretching exercises is not aimed at increasing blood circulation, because all its elements are performed at a slow pace. However, this also has its advantages.

Basic stretching exercises

Here are some top stretching exercises to incorporate into your routine:

Exercise 1

Place your straight leg on the seat or back of a chair. Lean forward as far as possible without arching your back. Fix the pose. Do the same exercise on the other leg. This helps stretch the hamstrings and psoas muscles. You need to start with a low stool, every day slightly increasing the height.

Exercise 2

Keeping your body upright, take a step forward as far as possible, keeping the other leg straight. Continuing to keep the body vertical, crouch so that the knee of the straight "back" leg touches or at least slightly approaches the floor. Fix the pose, then repeat this exercise on the other leg. This is a good stretch for the leg and pelvic muscles.

Exercise 3

In a horizontal position, bend the right knee, pull it with your hands to your chest and try to turn to the left side. Fix the pose, then repeat this exercise on the other leg. After that, pull both knees closer to the chest and roll back, touching both knees to the forehead. This exercise stretches the biceps femoris and spine.

Exercise 4

Standing near a chair, grasp its back with your right hand. Bend your knee and lift your left foot. Grab your left ankle with your left hand and pull it straight up. Repeat the same for the other leg. This exercise helps to stretch the quadriceps well.

Exercise 5

Rest your forearms on the jambs in the doorway. Palms should look forward, arms extended parallel to the floor. Bend your arms at the elbows to make an obtuse angle. Slowly, carefully lean forward into the opening. Perform the exercise carefully to avoid injury.

Exercise 6

Sitting on a chair, turn back and grasp its back with both hands. At the same time, the legs should not be torn off the floor, the buttocks also fit snugly against the seat. Turn around as much as possible and fix the pose. After that, repeat the exercise, turning to the other side. Thanks to this exercise, the spine, back muscles, as well as shoulder and neck muscles and joints are stretched.

This set of exercises takes an average of 20 minutes to complete.

Stretching exercises with a towel

Most of us have to hold a towel in our hands at least once a day. A towel or elastic bandage are good tools for stretching the muscles of the arms, shoulder girdle and chest.

Exercise 1

Take the towel by the two ends so that with outstretched arms it can be freely carried behind the back over the head. Don't tense up or twist your arms. They should be spaced far enough apart so that you can lift them relatively freely up above your head and behind your back. Breathe slowly. Don't hold your breath.

To increase the load, reduce the distance between your hands and repeat the movement without bending your elbows. Don't overstress. If you can’t do the exercise with straight arms, then they are too close. Grasp the towel close to the ends.

You can hold the stretch in any phase of the movement. Thus, you will be able to stretch the muscles of this area of ​​\u200b\u200bthe body in various combinations. For example, if you feel increased stiffness and soreness in the muscles of the chest, then you can emphasize the load on them if you suspend the movement in the position of the hand behind the back at shoulder level, as shown in the figure above. Hold for 10-15 seconds.

Stretching muscles is not a competition. You don't need to compare your results to other people's because we are all different. Moreover, even we ourselves feel differently on different days: on other days our body demonstrates a much greater degree of mobility than on others. Stretch at your pleasure, without trying to jump over your head, and you will see for yourself that proper stretching provides a huge influx of physical energy.

Exercise 2

Raise the towel over your head without bending your elbows. Take your left arm back and down to shoulder level and at the same time bend your right arm at the elbow at an angle of about 90 °.

Now straighten your right hand and lower it to the same level as your left, then simultaneously lower both hands down.

This exercise can be performed slowly as a single movement, or you can stop at any phase to emphasize the load on a particular area. Repeat the movement on the other side, lowering the right hand first.

As your muscles become more elastic and your joints more flexible, you will be able to reduce the distance between your arms. The main thing is not to overexert yourself. In my opinion, good mobility in the arms and shoulders really contributes to success in sports such as tennis, running, walking and, of course, swimming (not to mention many others where flexibility is also required). Stretching the muscles in the chest area reduces their tension, increases elasticity, increases blood circulation and makes breathing easier. Stretching your upper body and keeping it flexible is very easy if you do it regularly.

Note

If you have (or have had) an injury to your shoulder; be very careful. Perform movements slowly and if pain occurs, immediately stop stretching.