Before you start stretching the muscles, be sure to do it, this in combination will prepare all parts of the body for more serious stress. Do not ignore stretching, it is not a whim, but key moment in workouts.
STRETCHING MUSCLE is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic in order to withstand loads from the environment.
Performing exercises for stretching muscles, you must adhere to a number of rules.
Proper stretching of the muscles
All movements are performed at a moderate pace, the sharpness of movements is excluded, otherwise unheated muscles can easily get painful injuries;
Do not hold your breath, breathe evenly and deeply, exhale with the effort of stretching the muscles, inhale at the stage of relaxation;
It is necessary to stretch the muscle areas until a feeling of slight discomfort, you need to feel how it stretches, in case of pain, ease the pressure on the muscle;
After stretching a specific area, linger at the maximum stretch point for 10-15 seconds, then return to initial position.
Always start with minimal pressure on the muscles, gradually increasing the load, if you immediately start stretching with all your strength, the injury is guaranteed, and the muscles will hurt for a long time and remind you of yourself at the most inopportune moment.
Muscle stretching contraindications
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For diseases of the lower back
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At high blood pressure;
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Inflammation of the pelvis of the thighs;
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Complex spinal injuries;
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The presence of cracks in the bones;
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The presence of severe bruises of the legs;
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A problem with joints and ligaments - in this case, be sure to consult a doctor.
Now let's proceed directly to the description of ways to stretch all muscle groups, start stretching from top to bottom of the body:
Neck Stretching Exercises
1. Tilt your head down as far as possible, be sure to touch the upper chest with your chin, you should feel not only the neck stretching, but also a slight stretching of the back muscles. Hold at the bottom for 2-3 seconds.
2. Then tilt your head back and also stop for a better stretch for a couple of seconds.
3. Do not hold your breath, breathe, exhale when tilting your head, inhale when tilting back.
4. For a better stretch when lowering your head down, lightly press your hands on the back of your head.
5. Remember the neck is a bunch of nerve endings, so no harshness, everything is done smoothly, with controlled movements.
6. As in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck
7. All hand pressures are of a moderate nature, until a slight discomfort is felt, but not a sharp pain.
1. Stand straight, slowly turn your head to the left, stretch as far as possible, 2 seconds delay, then to the right side, perform 5-6 turns in each direction.
2. After you can perform circular movements with your head, use the full range of motion - tilting your head forward, sideways and back as much as possible.
Shoulder Stretching Exercises
1. Bend your elbows and put your fingertips on your shoulders, perform circular motions forward and then back for 10 repetitions.
2. During the movement, the fingers do not come off the shoulders.
3. Use the maximum range of motion, do not be lazy, the effectiveness of all movements of the upper body depends on the warming up of the shoulder joints.
1. Stand up straight left hand we direct to the side to the right shoulder, and with the palm of the right hand we slightly press on the triceps of the left hand, while the elbow of the left hand is not bent. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch hands.
2. No jerks, we press and hold in a stretched state, jerks will only bring injury and pain.
1. Ideally, the arms should be slightly bent at the elbows and begin circular movements with the arms, first moving back 10 repetitions, and then moving forward 10 times.
2. For better warming up of the shoulder joint, you can do it in turn circular motion hands, also 10 repetitions forward and backward.
Warm up precisely sequentially, as indicated in the figures, so you warm up the muscle areas from a smaller load to a larger one.
Stretching the muscles improves blood circulation and accelerates the access of nutrients to the muscles!
Arm stretching exercises
1. As shown in the figure, bring your right hand back behind your head and with light pressure on the elbow of your right hand, feel the stretch in the triceps.
2. Hold for a while and then change the position of the hands, do 5-6 repetitions for each hand.
3. Shake hands lightly to remove muscle tension or rub your triceps with your palm.
1. Pay attention to the picture, the right hand grasping the pole is directed with the thumb down, this is a very bathing moment!!!
2. Then, turning the body to the left, feel the stretching of the biceps, reaching the maximum stretch, hold, relax the muscle by turning to the right and again turning to the left, stretch it.
3. Change hands and do the same. After finishing, do flexion - extension of the arms at the elbows, relieving muscle tension.
1. Get on your knees and point your fingers towards you.
2. Bending in the lower back, slowly lean back, palms do not come off the floor, creating a positive tension in the biceps.
3. Stay in this position for as long as possible.
4. Then relax, shake your hands and after 20 seconds repeat again and so on 3-4 times.
Chest Stretching Exercises
1. This exercise is called scissors - stand straight, legs slightly wider than shoulders, spread your arms to the sides and sharply bring your hands together in front of you, with the right hand first on top (as in Figure B), then spread your arms back with force, feeling a stretch of the chest and again reduces in front of him, but already on top of the left hand.
2. Continuing to alternate hands in front with a divorce back, stretch pectoral muscles.
1. Also a good exercise from the old Soviet school, first bend your elbows, spread them to the side so that your forearms are parallel to the floor and push your arms back with bent elbows.
2. Then, returning to the starting position, spread your arms again, but with your palms up.
3. Alternately follow the push of the arms back in bent elbows and the wiring with the straightening of the arms.
There is another great exercise. Stand in the doorway, arms bent at the elbows, placed to the side and rest your palms on the baseboards on the sides of the door, your elbows should be slightly below shoulder level. Further, leaning forward, we stretch the pectoral muscles, with light swaying back and forth.
Back stretching exercises
1. Grasp a low bar or a stable object in front of you, with your arms straight at the elbows, legs slightly bent at the knees.
2. By force, straining the muscles of the press, lower the body of the body down, thus warming up the muscles of the back, relieving muscle tension.
3. Get down into a slope with light downward bending movements, do 15-20 easy bends, this will be enough.
1. Starting position - kneel down, laying a soft rubber mat, pull in your stomach as much as you can, this is how the vacuum inside the stomach is trained that does not allow the stomach to stick out, then arch like a cat, the back muscles stretch so well, then arch the lower back as best you can, then lower buttocks to the feet, at the same time the arms look forward without bending at the elbows.
2. After holding the stretched position for 10 seconds, up again and the position of the cat.
3. Perform 15-20 repetitions in this spirit, to warm up the muscles of the back and lumbar region.
1. Wonderful muscle stretching exercise, although the abdominal muscles work to the fullest here, but there is one trick here.
2. Before tilting to the side, put your palm on the back of your head, push your elbow forward a little, and bend not strictly sideways and down, slightly turning the body, you should feel how the widest are stretched.
1. Put your hands on your side and, working with your hips, begin circular movements.
2. First do 15 reps to the right, then to the left.
3. Use a large range of motion, bending well forward and back enough, if you do everything right at the end of the stretch of the back muscles - the lower back should be slightly tense, you will feel it, whether it was squeezed a little by the belt.
Elastic muscles allow you to increase the range of motion, which makes the exercises more effective!
Stretching exercises for the press
1. Lie down on the floor, put your palms as if you are going to do push-ups.
2. Performing efforts on the arms, straighten them completely at the elbows, at this time the muscles come off the surface.
3. Hold this position for up to 10 seconds, feeling the stretch in the abdominal muscles, then lower yourself to the floor and relax your abs to relieve the feeling of tension and up again, do this 4-5 times.
1. Take the starting position - feet slightly wider than shoulders, for stability, hands on the sides are on the belt.
2. Taking your left hand away from the belt, lift it up and tilt it to the right until you feel tension in the oblique abdominal muscles.
3. Feeling how the entire left side is pulled, return to the starting position without delay, and do the same with the right hand. Remember, when stretching, you don’t need to linger, stretch as hard as possible and immediately back, this is enough for the muscles to get a decent stretch.
Butt Stretching Exercises
1. We look carefully at the beautiful girl in the picture and do exactly the same 😉 . Sitting booty on the floor, straighten right leg on the knees, put the left behind the right, the back is even.
2. For stability, lean on the floor with the fingers of your left hand, bending your right arm at the elbow, start smooth movement turn the body to the left, you will immediately feel how the buttock stretches.
3. No sharpness, the movement is deep, but smooth, lingering for literally 1 second, return to the starting position.
4. Do 15 times on each side, this will be 1 approach. There should be at least 3 such approaches. The middle and small muscles.
1. Another great exercise for the buttocks, lie on the floor, bending your left leg at the knees, pull it to your chest.
2. Then, clasping the knee, pull it to the side to the chest to the maximum, reaching the peak of the stretch, linger in this position for 10 seconds. Stretches very well gluteus maximus.
3. Without rest, do the same with the other leg, do 1 set of 5 repetitions for each leg, there should be 3-4 sets in total, and then at your discretion.
Training without pre-stretching increases the possibility of injury!
Leg stretching exercises
1. Looked at beautiful girl and we do the same, with your right hand for balance stability, grab the support, take your left leg with your left hand and lift it up as much as possible, it is desirable that the heel practically touches the buttocks.
2. Please note that the knee does not go back, the thigh is strictly vertical to the floor, this is the only way to stretch the muscles (the front of the thigh) as much as possible.
3. Hold in the stretching position of the muscle as in the photo for 15-20 seconds on each leg, perform such 2-3 stretches, you should feel how the muscles are stretching, gradually the feeling that the muscle is being stretched will pass, this means that the muscles are well stretched.
1. Great exercise for stretching both for and .
2. Take a deep lunge forward, hind leg may lean on the toe or lie with the foot to the top, as shown in the figure.
3. Leaning your hands on the floor, you will reach the maximum stretching of the muscles, without leading to pain, stay in this position for 20 seconds. and change legs. At the end of the exercise, shake your legs to relieve muscle tension.
1. The exercise is called half twine, look carefully at the picture, lower yourself to the lowest point very slowly, keeping your hands on the floor.
2. Having reached the bottom point, you can lean forward slightly and try to reach your toes with your fingers, the biceps of the thigh and hamstrings warm up well, you can also lean back, here the adductor muscles of the legs come into play, that is, the groin muscles get a good warm-up and will be less susceptible damage.
1. Take the starting position, placing your feet wider than your shoulders. Begin to tilt and reach in turn to the left and right toes of the foot. The knees should not bend when bending over.
2. No sudden movements, everything is smooth and controlled, with each slope as the hamstrings and ligaments warm up, the slope will be deeper, and it will be easier to give. Do not rush, do everything carefully, without feeling a sharp pain.
1. A variation of the above described exercise, only the starting position sitting on the floor, start stretching forward, reaching out with your hands to the toes of your legs or put them on your knees, as shown in the figure and try to bend the body as low as possible.
2. You can both stretch the ligaments of the back of the legs with smooth slopes, and linger in this position for 10-15 seconds.
1. Great exercise for warming up and muscles.
2. Lean against the wall with your hands, the left leg is in front, and the right foot rests completely on the floor with the entire foot. It is important that the heel stays on the floor. Otherwise, the effectiveness of the exercise is lost. You can adjust the stretch by stepping your right foot closer or farther, as long as your heel is on the floor.
Conclusion
Above, a set of the most common exercises for stretching the whole body was described, modify them, experiment, make your own adjustments, in short, turn on your imagination and choose for yourself best exercises giving maximum effect.
Remember good stretch it is not only elastic muscles, but also a decrease in the likelihood of injury before exercising.
Leave comments on what effect you got from stretching, the opinion of each reader is important to us, good luck 😉 !
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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.
Stretching
There are several types of stretch– static, ballistic and proprioceptive muscle facilitation (PPMF).
Static stretch- this is the usual stretching of the muscle with holding the torso for some time in a stretched position.
At ballistic stretching the muscle is stretched through short jerky movements.
PPMO- this is a complicated version of ballistic stretching; in this case reach more stretch the partner helps - 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 hamstrings ( back muscles hips),
- 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 similar 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 long muscles 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 deltoid muscles, also muscles associated with shoulder joints- rhomboid and muscles that turn 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 performing stretching exercises for biceps and triceps, you are doing prevention for 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. Wherein thumb your arm should look down and your arm 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 to relax the nerves after a grueling 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, it is not enough simple complex to relieve fatigue or muscle tension. 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 become completely simple exercise to stretch 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 maximum amount lifts on socks, 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. published
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The cross split is one of the most spectacular displays of flexibility and stretch. We offer you the best exercises with which you can sit on cross twine.
Cross twine, as a rule, is more difficult to master than longitudinal twine. In order to sit on the transverse twine, you need not only to stretch the muscles and ligaments of the legs well, but also to significantly improve the mobility of the sacrum and hip joints. The path to cross twine can be long, so be patient, it takes from several months to a year to master it.
The benefits of cross twine
Cross twine is not only a spectacular pose, but also very useful. You will get a number of benefits from stretching with transverse twine:
- Strengthen the muscles of the legs, make them fit and slender.
- During the exercises for transverse twine, the muscles of the back, lower back and abs are also worked out.
- Thanks to the twine stretch, you will improve the functioning of the pelvic organs and the genitourinary system.
- Elastic ligaments and flexibility in the hip joints are the key to good health during pregnancy and easy childbirth.
- Stretching on the transverse twine is a good prevention of diseases of the abdominal cavity and the digestive tract.
- You will improve the stretch of the hip joints, which are involved in many strength and aerobic exercise. This will allow you to perform exercises more amplitude and quality.
Before doing the twine exercises, be sure to do a warm-up workout. When the muscles are not warmed up and not prepared, stretching training will be ineffective. You will not make progress and put off the dream of transverse splits indefinitely.
If you want to sit on the twine faster, you can purchase special simulator for stretching on transverse twine. Stretching with such a simulator is very convenient and comfortable - you do not need external pressure and holding positions. On the stretching machine, your muscles will be relaxed and more pliable for stretching, which means you will sit on the splits much faster.
10 exercises for warming up and warming up before twine
Do the exercises below in order. Your body will warm up, your pulse will rise, and you will feel a pleasant warmth in your muscles. If you feel that after doing the exercises you have not warmed up enough, repeat the complex again.
For every exercise the number of repetitions per side. For example, the first exercise is walking in place with knees raised. You should do 20 right leg raises, 20 left leg raises, for a total of 40 reps. You can increase the number of repetitions at your discretion (reducing it is not recommended!).
1. Walking in place with knees up : 20 reps
2. Mahi to the legs : 20 reps
3. Rotations for the hip joints : 20 reps
4. Side lunge : 15 reps
5. Tilt to the leg : 15 reps
6. Back Squat: 20 reps
7. Lunges back : 10 reps
8. Jump Rope: 40 reps
: 40 reps each (just count to 80 in sync with the movement)
10. Jumping arms and legs: 35 reps
Exercises for transverse twine can only be done on a warm body. Stretching for transverse twine without warming up is not only ineffective, but also very traumatic.
Origin of the term stretching"has English roots. This is a special kind of aerobics, where all attention is focused on elasticity and flexibility of the body, stretching the muscles. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary preparation of a person. Classes can be completely independent, or they can be additional load to the main system of aerobics or fitness exercises.
Regardless of age or body flexibility, such exercises are suitable for everyone. The best result is achieved only if they are performed daily.
First of all, you need to understand what you want to get from these classes:
- Stimulate blood circulation, lymph circulation;
- relieve stress-induced pain nervous system and stress;
- slow down the aging of the body;
- maintain the elasticity of the muscle mass of the body;
- reduce mental stress.
It is worth understanding what is this species aerobics, what are its benefits, why they do stretching, what results a person can expect if exercises are performed regularly.
From all of the above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Trainings are spontaneous, as a separate full-fledged complex, and additional, as an addition to the developed exercises. Relatively speaking, each of us, who at least once tried to sit on the twine, was engaged in stretching. Important element this type of exercise - stretching the muscles of the legs.
In addition to the fact that this kind of aerobics helps an excellent workout for the muscles of the back, arms, neck, and in general the upper body. Constant stretching exercises help the joints and muscles on the body not to lose mobility, and, importantly, slow down their aging process.
Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and recreational gymnastics. This kind of discipline makes it possible to alternately relax and strain muscle tissues, and this well helps the quick processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.
It is also an important fact that the type of aerobics in question provides all women with the opportunity to be slim and beautiful. At regular classes V gym, at some point, you will notice that all the excess body fat is almost gone, and the size of the muscle mass has increased. The relief of the muscles creates a visual impression that the body has become larger. An additional benefit of stretching is the fact that the muscles do not grow in breadth, despite their regular stretching. The result of constant exercise is a magnificent figure - beautiful body, bewitching curves, perfect waist.
The Benefits of Exercise
A set of training for flexibility and stretching will give a person:
- improved self-esteem, good mood, a sense of comfort and inner satisfaction;
- will help eliminate pain, tension at different points based on the elimination of muscle and nerve blocks;
- activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps to eliminate chronic ailments and prevent such problems as thrombosis, atherosclerosis, etc.;
- will return the body's natural flexibility and help rejuvenate the body;
- harmony, will always be majestic and direct;
- classes help to work out all muscle groups, including those that are not involved during visits to the gym.
Stretching classes will be appropriate at any time of the day, including between strength training. In just one month, a person notices the manifestation of hidden opportunities own body. For example, you can easily and simply sit in the lotus position, or put your head on your knees. There are no limits to the improvement of abilities, so with the passage of time and regular exercise, the amazing secrets of yogis can become available to you.
Nuances and specifics
There are several varieties of stretching, so it’s easy to choose the one that is right for you, depending on your preferences and complexity.
Power gymnastics- stretching and muscle strength exercises. Such classes are great for those who have dealt with systematic stretching.
Aerostretching– stretching and elasticity classes based on canvases in the air. Exercises are not suitable for beginners, as there is a high risk of damage and injury. This type of stretch is suitable for those who already have basic training after classical aerobics.
Beginners should be careful, work gradually. It is unacceptable to demand maximum results from the body in a short period of time, since large loads can greatly harm the muscles of the body. Beginners usually start with simple exercises, keeping each of them no more than 15-20 seconds.
Basic rules for beginners:
- Properly set breathing. You can not delay or accelerate inhalations or exhalations. Throughout the complex, you need to breathe rhythmically and measuredly. You can breathe deeply during a break between racks;
- stretching workouts are practiced after aerobics, gymnastics, physical activity. This is what ensures the required blood flow to the muscle mass and increases their elasticity;
- after exercise, you need to relax your muscles, do not take on hard work, eliminate strength exercises, because you can earn an overstrain of the body;
- stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.
Minor pain should not be scary. There is a concept of "pleasant" pain impulses in the muscles, and "dangerous" symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from the other after he begins training.
A set of exercises
Training sessions are held in several stages:
- The obligatory phase is strength manipulation or warm-up: in this way, a person warms up his muscles in order to avoid damage.
- The system of exercises for body flexibility -, inclinations, etc.
- A set of stretching exercises that are best done with a partner.
- Muscle relaxation exercises.
The effectiveness of the exercises becomes apparent after a few workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, exercises for ballet stretching can be introduced - this will make it possible to achieve more significant progress. Classes can be held with music. Musical accompaniment is an individual choice. Everything fits: light pop, relaxing ambient, jazz and more. Now there are a number of web sites where all kinds of melodies for fitness, gymnastics, aerobics are posted.
Simple exercises for flexibility and stretching of the body:
The main thing is to alternately relax and statically strain stretched muscles body. At the very beginning of the course, it is preferable to study with experienced coach in stretch aerobics.
Contraindications
It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbations. Also, do not exercise for those who have serious illnesses. of cardio-vascular system, thrombosis, hernia, arthritis, osteoporosis. Do not train with fever, flu, symptoms of any inflammatory processes or infectious diseases.
Be sure to include back stretching exercises in your workouts. Your muscles must be elastic and strong so that there is no danger of injury.
The main indicator of body aging is flexibility, the main component of which is the mobility of the spine and back. your mobility and beautiful posture depend on the state of the spinal column and spinal muscles. Not only sports and dance lovers need flexibility and mobility, everyone should monitor flexibility and stretch their back. And this will help our exercises for the flexibility of the back, which can be performed at home without spending a lot of time and effort.
Back stretching exercises
Stretching for the spine
Order of execution: sit on the floor with legs wide apart, tilt your head forward. Then slowly begin to stretch your chest to the floor. Breathe normally as you feel comfortable. When tilting the head, the chin should be pressed to the base of the neck - this will increase the muscular stretching of the back.
“You have to feel the movement of each of your vertebrae,” Margo McKinnon, director of the famous Pilates center in Toronto, instructs her students this way. - This exercise stretches the paraspinal muscles (muscles of the spine). You can feel this effect in the soreness of the hamstrings and calf muscles.”
It is not at all necessary to reach your toes with your hands - we do not have a goal to lie on the floor - and we do not have to endure severe muscle pain for a long time. As soon as you feel the stretching of the ligaments and muscles, return to the starting position.
Exercise "cat-camel"
Order of execution: standing on all fours, alternately arch and arch your back. Make sure that all three sections of the spine are involved: lumbar (lower), thoracic (middle) and cervical (upper).
Perform the exercise slowly and carefully, do not make sudden movements. One movement takes approximately 3-4 seconds. Repeat the exercise 5-6 times.
Crossing legs
Order of execution: lie on your back, bend your knees, feet firmly pressed to the floor. Extend your arms along your body, palms down. It is important to breathe correctly here: inhale and exhale for about 4 seconds. Cross your right knee over your left leg (cross-leg pose). Tilt your hips slightly to the right (literally 5 cm), and point the knees of both legs to the left.
"Don't try to touch your knees to the floor," says Marla Eriksen, fitness trainer and spokesperson for CanFitPro. “When you feel that the maximum amplitude has been reached, then you should stop.”
During the movement, your right shoulder may rise slightly - this is natural. But you don’t need to tilt your head, keep it straight. Then turn your right hand so that the palm is "looking" up, and begin to pull it towards your head.
"It will reveal your chest and perfectly stretch the spine,” says Eriksen.
Hold this position for 1-3 minutes, then repeat with the other leg.
Back twists in different directions on a chair
Order of execution: sit on a chair, put your feet together. start turning upper part torso to the left so that the shoulders also turn in left side. Hands can hold on to a chair to maintain balance.
Make a turn with the amplitude that is most comfortable for you. You will feel a stretch from your lower back to your shoulders.
“You can hear a characteristic cracking of the vertebrae, but this is normal, do not worry. It's just the joints that work,” says Larry Feldman, chiropractor and founder of the Toronto Medical Center.
Hold the turn for 20 seconds (that's about 6 breaths), then slowly return to the starting position. Repeat the exercise on the other side.
Squat bends
Order of execution: stand up straight, spread your legs wide apart. Toes "look" outward. Pull your stomach in, tighten your buttocks and squat down so that your thighs are parallel to the floor. Put your hands on your knees. Raise your pelvis by contracting your muscles (imagine that you really want to go to the toilet in a small way, but you have to endure it). Take a deep breath, keep your back straight. Then exhale sharply and turn your shoulders to the left.
Hold this position for 20-30 seconds (inhale-exhale 3 times slowly). Return to the starting position, repeat the exercise on the other side.
Mermaid exercise
Order of execution: sit on the floor, bend your legs under you and move them slightly to the left of you. Hold your ankles with your left hand. Raise your right hand up and take a deep breath. Tilt your hand to the left side above your head, exhale.
As soon as you feel tension and sprain in your right side, stop and hold for 20-30 seconds. Do 2 more times on this side, then repeat the exercise with the other hand.
Sitting forward bends
Order of execution: sit on the floor, straighten your legs. For the exercise you will need a small towel. Take a deep breath and stretch your arms up. Exhale and begin to tilt your torso forward, trying to touch your legs with your stomach. Take a towel, wrap it around your feet and gently pull it towards you.
“When stretching the spine, keep the neck at the same level with it,” advises Eva Redpath, personal trainer and founder of Body Conditioning by Dancers in Toronto. Inhale deeply again, and as you exhale, bend your torso as low as possible. Hold for 30 seconds to 3 minutes. Do what is comfortable for you, just gradually increase the time. Stretch until you feel a slight tension. You don't have to endure the pain."
Leg twists
Order of execution: lie on your back and lift your legs up, bending them at the knees. Place your hands on the floor, palms down.
“Take a deep breath, count to four, exhale slowly, then twist your knees to the right and lower them to the floor,” recommends Mark Crocker, founder of In Your Element Personal Fitness and Rehabilitation in St. John's. Lift your left thigh up, but your shoulders should be firmly pressed to the floor. Do the exercise with feeling, with the arrangement, without rushing. If you rush, there will be no effect.”
Try to keep your knees together, drop them as low as possible. Hold this position for 30 seconds, then return to the starting position. Do the exercise on the other side. Do this stretch daily, at least once on each side.
Stretch against the wall
Order of execution: stand close to the wall, your tailbone, shoulder blades and head should be firmly pressed against the surface of the wall. Raise your arms up, palms out, bend them at the elbows so that the hands are at shoulder level.
Start slowly stretching your arms up, without taking your hands off the wall. Raise them to the maximum limit, but remember that your body should not come off the wall.
"Focus on the exercise, take your time, try to raise your arms as high as you can," says Scott Tate, a certified kinesiologist in Toronto and spokesman for the Ontario Kinesiology Association. Then return to the starting position. Repeat the exercise 8-12 times (if you have shoulder pain, then do 3-5 times, no more). It's not as easy as it might first seem."
You will feel how the muscles of the chest, shoulders, and back will be stretched.
Sitting back twists
Order of execution: The secret to this exercise, according to Jay Blahnik, world renowned fitness trainer and bestselling author of Full-Body Flexibility, is to gently stretch your spine without resorting to force.
Sit on the floor, keep your back straight, straighten your legs. Then bend your right leg at the knee and throw it over your left thigh. Bend your left leg and place your heel under your right thigh. If this is too difficult for you, keep your left leg straight.
Place your left elbow on your right knee, outside, and lightly press on yourself until you feel tension in the muscles. right hand set aside a little, turn your head to the right. Hold this position for 30 seconds, breathe evenly and deeply, then return to the starting position. Do the exercise on the other side.
"Don't just turn your back on different sides, but stretch it, develop muscles, ”advises Blahnik.published .
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