How to make movements smooth. We develop flexibility and plasticity (strip plastic)

Guidelines on the development of plasticity of movement in children in children's choreographic and theater groups prepared NOT. Kharcheva And MM. Mazepova on the basis of work at the Center for the Development of Creativity for Children and Youth of the Prioksky District of Nizhny Novgorod.

Warm up

Warm-up should not be self-sufficient. It is needed in order to engage in fantasizing. At each lesson, children must be oriented towards development - towards moving forward, discovering new plastic possibilities of their own body.

Warm-up is: phased warm-up (head, arms, body); elements of plasticity and pantomime; free movements for a sense of space; contraction - relaxation; fall elements; rolls.

Warm-up exercises for warming up the body it is recommended to carry out from the head to the feet and gradually, in the process of warming up, turn on game exercises on the development of the plastic image.

Level 1: head and neck

Starting position: standing, the body is relaxed.

Head turns left and right. On the count of "one", the head rotates as much as possible in right side, the muscles are tensed to the maximum. On the count of two, the head returns to initial position. The same on the left side. The exercise is done slowly - 2 times and quickly - 4 times.

Head tilts left and right. On the count of “one”, tilt your head to the right side, trying to touch your shoulder with your ear. At the same time, the shoulder does not rise, remaining relaxed. On the count of two, the head returns to its original position. The same on the left side. The exercise is done slowly - 4 times and quickly - 8 times.

Slow rotation of the head: "apple on a plate." On the count of "one", the head falls to the chest. Without returning to the starting position, at the expense of "two", "three", "four" slowly move the head to the right, back, left. Repeat 2 times on one side and the other.

Relaxation

Exercise 1.

The head leans towards the right shoulder, followed by the right shoulder; sit down slowly, palms touch the floor. Gradually straighten the legs (raising the tailbone first), then the back, straighten the shoulders and the head completes the movement of the body. This exercise relaxes the muscles of the body very well, so it is recommended to repeat it after each study of a muscle group.

The head is lowered as much as possible - to feel how the muscles of the cervical spine stretched. Shake your head left and right. Make sure that the muscles are relaxed. To check, put your hand under your chin and feel the heaviness of your head on your hand.

Exercise 3

At the expense of "one", "two", we slowly turn our head to the right, at the expense of "three", "four" - to the left (feel the tension of the neck muscles). At the expense of "one", "two", "three" with quick, clear movements, we turn our head to the right - to the left - to the right (there is a relaxation of the neck muscles). Repeat this whole complex twice. The same exercise, only the head leans towards the shoulder. Repeat twice.

Exercise 4

Clear head turns: to the right - we return to the starting position, look forward (hereinafter we will call it a “point”) - to the left - a “point”. Repeat two to four times. Clear shifts of the head forward - "dot" - back - "dot". Repeat 2-4 times.

Level 2: shoulders, chest, arms

Starting position: standing, muscles relaxed, feet shoulder-width apart.

On the count of "one" - raise your shoulders up, on the count of "two" - bring forward, "three" - lower down, "four" - take back. It turns out a circular motion. The same on the other side. Repeat 4 times on each side.

Hands are tense. On the count of "one" - raise the shoulders sharply up, "two" - sharply lower down (together, alternately with each shoulder), the same: on the count of "one" - the shoulders forward, "two" - back (alternately, together).

Relaxation

Shoulder movements forward (at the expense of "one", "two") and backward (at the expense of "three", "four"). The movements are performed slowly and widely, when moving backward it is necessary to connect the shoulder blades.

We make a “square” with the shoulders: shoulders forward - raise to the ears - back - lower the shoulders. The same goes in reverse.

Relaxation exercise (option 1):

The right hand slowly goes to the side, rises up, the body gradually begins to lean to the left: first the head, the left shoulder (while the right hand helps the body), the knees gradually bend, the body goes down. We touched the floor with our palms and, passing the baton to the left hand, we begin to slowly raise the body: it goes up left hand(through the right side), we straighten the knees, the body, the left hand describes an arc above the head and through the left side goes down.

Option 2

The right hand goes back - up - forward (sit down) - down. We pass the baton to the left hand: back - up - forward - down.

Option 3

Starting position: feet shoulder-width apart, arms raised up in a V-shape, body and arms tense. Slightly tilting the body to the right, throw the right hand down (the hand moves to the left by inertia), sharply raise it to its place, straighten up. The same with the left hand.

Diaphragm.(When working with the diaphragm, the hands fall on the belt, in place of the protruding bones).

Having fixed the thigh in immobility, we begin to move the diaphragm forward and backward. (Pay attention to the feet. They should be parallel to each other).

The starting position is the same, but move the diaphragm to the right - to the left.

The starting position is the same. We make a “square” aperture: forward - right - back - left.

Exercise "Wave"

Runs very smoothly. The head goes down, the right shoulder, then we squat slightly and, as if crawling under a stick, we begin to stretch the head up, behind it the shoulders and the whole body. Repeat everything on the other side. Try to stay in one place while doing this. It turns out an S-shaped arc.

We do the “Wave”, but forward: we tilt our head forward, shoulders behind it, bend our knees, climb under an imaginary bar (while the pelvis remains in place), stretch our head, shoulders, pelvis, knees.

Spinal twist

Feet shoulder-width apart, hips fixed, arms to the sides: we turn the body together with the head to the maximum in one direction, then in the other. We do the exercise 4 times on straight legs, 4 times on bent legs.

Level 3: legs

Development of the knee joint:

Legs together, sit down a little: circular movements with the knees in one direction, then in the other direction (with two legs at once, one at a time);

Feet shoulder-width apart: semicircle with knees left and right.

Hip:

The body is all relaxed. Swinging the hips from side to side;

Upper body clamp. Swinging the hips from side to side, back and forth;

Upper body clamp, legs wide apart, knees slightly bent, feet parallel to each other:

a) swinging the hips to the right-left, forward-backward;

b) semicircle: thigh left - forward - right, back: right - forward - left; left - back - right, back.

c) full circle: thigh left - forward - right - back - left, the same in the other direction.

Rotation of the hip with the leg set aside: the thigh is to the right, the right leg describes a semicircle to the right side. Do the same with the left leg and left thigh.

The same exercise, but moving forward. We return to the place with a springy step;

- "eight". Describe the figure eight with the hips.

Pantomime:

Feet together. We take sliding steps, while remaining in place (pay attention to the tension of the muscles of the foot). The right foot stands on the heel, the left on the toe. We shift the right foot back, as if we are transporting it along the floor, moving it to the toe. Left - simultaneously moves forward, falling on the heel.

Contraction (clamp) - relaxation (relaxation):

Clamp (strong tension of the muscles of the body) in the following order: foot - lower leg - buttock - abdomen - shoulders - arms - hand, release the clamp in the reverse order;

Clamping the lower body (from the foot to the buttock), the upper body is free: moving the chest forward-backward, right-left (pay special attention to the clamping of the lower body during the movement of the upper body);

Clamp the upper part (from the abdomen to the hand), circular movements with the pelvis, figure eight with the pelvis, "cradle" - shake the pelvis from side to side;

A fall:

From a standing position: slowly lower yourself onto your hip, then lie down on your lower back, then your back, arms. When falling, do not raise your legs (it is important to distribute the weight).

Exercises for the development of plasticity of hands, movement, imagination, coordination

"Brook":

We make wave-like movements with a brush and a hand (up to the elbow), as if a stream is flowing; depict with a hand, as if splashing water to the sides, then onto our face; wipe your face with your hands.

"Swan":

The exercise is performed with one hand, with two hands - we learn to swing our arms, depicting a swan: slowly raise our hand up - first comes the elbow, then the hand - fingers, then smoothly lower the hand: elbow - hand - fingers.

"Pantomime Wall"

Starting position: feet shoulder width apart, body relaxed. The right hand is bent at the elbow, fingers clenched into a fist. Sharply straighten your fingers, tighten your palm. It is explained to children that the hand seems to rest against an invisible wall. We walk along an invisible wall, trying to find a way out in the wall, on the ceiling, on the floor. Gradually the room narrows: the ceiling falls, the walls move. The room turns into a small box. Now everything is gradually expanding.

"Orchestra"

We imitate playing various instruments: we “play” the piano, violin, guitar, drum, trumpet, etc. First - in turn on each instrument, then each participant chooses an instrument for himself. At the end, you should get an instrumental ensemble. The game is played to music. Without interruption, children smoothly move from one musical image to another.

"We are drawing"

a) Imagine that our hand is a brush. Gently dip the brush into the paint and begin to paint over its imaginary walls, ceiling, floor. Pay attention to the smoothness of the movement of the hand.

b) Draw a picture with colored paints. Be sure to mentally imagine the picture in color. The game is played to music.

Contact and non-contact improvisation

"Butterfly"

We move around the room to the music, trying not to offend anyone, but being close to each other. On command, the participants freeze in various poses, allowing them to put on themselves one butterfly, two, four, six. For example, expose the elbow of the right hand and the heel of the left leg - "places" for butterflies.

Pair exercises

"Rostock"

Purpose: interaction with a partner.

Participants - grains of plants - are distributed in pairs. The grains begin to germinate, branches, roots, etc. appear. The grains begin to "wrap around" each other without touching the partner.

"Mirror"

Participants are divided into pairs. One of the partners is a mirror. The task of the mirror is to accurately copy and repeat the movements of the partner, being his reflection. Then the players change places.

"Sweets - Tray"

The couple is holding an imaginary tray of sweets. The task of the couple is to carry the tray without dropping it and sweets through: rivers, mountains, pits and other obstacles. "Wall"

In the position of stability - contact improvisation to trust the partner, the ability to distribute weight. Emphasis on the partner's palm. We hold each other.

"3 expenses"

The first is to "slip": the partners rest against each other with their foreheads, evenly distributing the weight so as not to fall. The task on command is to slip foreheads past each other and scatter in the opposite direction. The same, but the emphasis is on the shoulder, arms, hip, back, etc.

The second is to “melt”: the emphasis is the same as in the first expense. On command, the partners, as it were, begin to melt, sinking to the floor.

The third - "sharply tear off": the contacts are the same. On command, the partners abruptly break away from each other and rush to opposite corners of the room.

Word work in a group

"Aquarium"

A simple poem is taken, for example - from A. Barto. Participants - 4-5 people - line up and lie on the floor - "are under water." Everyone takes in as much air as possible and holds it until there is a need to breathe. As soon as someone has this need, the participant jumps up and begins to read the poem very quickly with an expression until the next player rises. As soon as the next player rises, the one who read the poem takes air into his lungs again and “dives under the water” - lies down on the floor. The sequence is not maintained. Jump up those who need to breathe.

"Duel"

Three players are involved. Two lie on the floor parallel to each other, they have soft rags in their hands. The third stands between them. He reads a poem, and two players throw rags at him. The task of the standing one is not to be distracted and correctly read the poem with expression.

01.01.2010

How to become flexible? This question worries thousands of girls all over the world, because good plasticity of the body is needed not only for those who dance. It fills every movement with grace, gait changes, well-being improves. And if you need to dance at a disco, then you will feel more relaxed. To develop plasticity in yourself, you need to make efforts and allocate time for implementation. special exercises for stretch and flexibility. How to become the owner of these qualities, you will tell.

Many people, and even those who play sports, do not understand why take the time to stretch. Firstly, it is necessary to maintain the skeleton, prevent scoliosis and other diseases. If your muscles are developed, then they function better. Secondly, gradually you will begin to notice that it has become easier for you to endure daily household stresses. Third, since flexibility is the degree to which your joints move, you increase your range of motion. Fourthly, plastic people, even with age, do not begin to feel stiffness.

Now you understand that the flexibility of the body needs to be developed. And it's best to do it with early age. Children are born very flexible, but over time they lose this quality. Therefore, try to maintain and develop body plasticity throughout your life. Do not forget about such a concept as: the sooner you start playing sports, the better your physical shape will be by the time you cross the retirement line. For those who have never picked up a barbell, after 50 it is almost impossible to pump up.

Stretch types.

• Static is a smooth stretching of the muscles, most suitable for beginners. The fixation time of one exercise is 20 seconds. Static stretching allows the muscles to relax and improves their flexibility. Best done after a full workout;

• Dynamic - execution practical exercises in combination with stretching. Fulfilling dynamic exercises, you gradually stretch the muscles, increasing the amplitude and speed of movement. The benefits of dynamic stretching are improved blood flow in the muscles, adaptation to training. The fixation time of one exercise is 1-2 seconds. Best done before workout.

Rules for the development of plasticity.

To begin with, it is important to understand which joints should be mobile and which should remain stable. Yes, knees and elbow joints, as well as lumbar and cervical The spine must be strong and stable. But the ankle, hip, shoulder and wrist joints, thoracic region the spine needs to be developed.

It is important to always remember that before you start doing flexibility exercises at home, you need to warm up your muscles. To do this, it is enough to conduct a classic warm-up, for example, perform side bends, rotations and swings with arms, squats, etc.

If you are a beginner and just starting to improve plasticity, then no need to exercise to the point of exhaustion and pain especially if you are over 50. This can cause overvoltage or even injury. Try to always be relaxed, you can turn on pleasant music, choose flexibility exercises for beginners. Remember that if your muscles are tense, you will not see results. However, age is far from being a barrier to exercise. Yes, at the age of 75.

The main principle of stretching- perform all movements very slowly and smoothly. It is necessary to stretch until you begin to feel tension in the muscles. Avoid sudden movements as this may cause injury. And after a workout, you can take a hot bath to relieve pain and tension.

You should train at least three times a week. However, if you know that your ligaments are not stretching as quickly as you would like, then do the exercises every day. It is best to combine the development of plasticity with strength exercises and do them during training in between sets.

In addition to stretching exercises, you can start doing yoga or Pilates. If your goal is to make movements more plastic, then you can dance in front of a mirror to your favorite music.

Exercises for plasticity and flexibility.

If you do not have the opportunity to allocate a lot of time for classes or go to the fitness room, then work on your body at least 20-30 minutes a day. Development of flexibility for beginners will give real results, which can be assessed in 1-2 months if you perform the following exercises:

• Stand straight, put one leg out in front of you and squat as low as possible. Repeat the exercise 15 times, then change the leg;
• Raise your arms above your head and fold them into a “lock”. Stretch up, while keeping your heels off the floor;
• Sit on the floor with your legs extended. Touch your toes with your palms without bending your knees. Do the exercise 20 times;
• Lie on your back a few centimeters from the wall, lift your legs up so that your heels touch the wall. Gently spread your legs to the sides;
• Get up on right leg, right hand grab the foot of your left leg and pull it to the side. Repeat exercises 5 times, then change legs
• Lie down on the floor on your stomach. Hands on the floor at shoulder level. Raise your body and try to bend as much as possible.

WikiHow carefully monitors the work of editors to ensure that each article meets our high quality standards.

Flexibility is usually understood as the range of motion in the joints, as well as the length of the ligaments and tendons that surround the joints. If you want to become more flexible, stretching exercises alone will not be enough. Yoga or Pilates can improve flexibility and general state health. Besides, proper nutrition and a sufficient amount of liquid in the diet will help you become more flexible.

Steps

How to get started with stretching exercises

Contact a fitness instructor. Before you start stretching, it's important to talk to a trainer or fitness instructor. Even one lesson or master class will be enough to remember the correct postures.

• A fitness instructor will assess your natural flexibility and range of motion and recommend exercises based on your fitness level and your desires.
• Look for stretching or flexibility classes

  V gym, in a martial arts studio or in a yoga studio.

Be sure to warm up your muscles before stretching. If you try to pull cold muscles, they can be stretched or injured. It is best to stretch at the end of any other workout.

Load options before stretching Walk or run for 5-10 minutes.
Light dynamic stretch. You can do lunges, rotate your arms in the shoulder in both directions, swing the press, trying to reach out with your hands to the toes of straightened legs. The most important thing is not to freeze in one position.
Relax your joints. Massage your back, legs, gluteal muscles and hip flexors, lying on a special roller.

Stretch the muscles in your arms and shoulders. Stand or sit on the edge stable stool. If you decide to stretch your muscles while sitting, watch your posture.

Perform the exercise with a straight back. Lower your shoulder blades and do not bend your back to the sides.

• Stretch one arm straight out in front of you, and press the other just above the elbow. Press down on your hand until you feel a stretch. Don't push your hand further than it starts on its own. Hold for 5 seconds. Don't forget to breathe deeply. Then release and repeat with the other hand.
• Raise one arm above your head, bend it at the elbow, lower your palm behind your head. Try to grab the palm of the first hand behind your back with your second hand, if you can reach it. If you can't reach, bend your other arm, dropping your palm below your elbow, and reach down to put tension in your biceps. Hold for 5 seconds, then repeat with the other hand.

1. Do a bridge to stretch your back muscles. The bridge is a full body exercise, but the chest, legs, and core muscles work the most. Lie on the floor on your back, bend your knees at a 90-degree angle and place your feet on the ground.

   • Place your palms on the mat on both sides and begin to lift your hips so that your body forms a bridge. The thighs should be parallel to the floor. Hold at the top for 5-10 seconds, taking deep breaths, and then lower yourself to the floor. Repeat 3-5 times.
   • If you want to make the exercise more difficult, do a bridge, and then lift one leg up to the ceiling. Lower your leg and repeat with the other leg.

2. Make a butterfly. Butterfly is an exercise for stretching the gluteal muscles and thigh muscles. In addition, it allows you to relax your neck and back. Sit on the floor and stretch your legs forward.

   • Bend your knees and connect your feet. Grab your feet with your hands and, as you exhale, bend your body towards your feet. Important

     tense your core muscles and do not bend your back,

     And also take your shoulders back.

   • Lean as low as you can. Hold for 30-120 seconds. Don't forget to breathe deeply.

Perform twisting of the torso to the side while sitting. Sit on the floor, stretch your legs in front of you, connect your legs and feet. Tighten your core muscles, pull your shoulders back and lower them.

• As you exhale, turn your body to the side and place both hands on the floor on the side you are turning to. Don't arch your back and twist only at the waist - don't twist your hips.
• Hold for 15-30 seconds, return to the starting position and repeat on the other side. You can do 2-4 reps on each side.

3. Do the exercise on your back. There is an exercise taken from yoga and Pilates, which allows you to open chest and stretch your back muscles and core. Lie on the floor on your stomach, stretch your legs back.

   • Bend your elbows, rest your palms on the floor on the sides of the body. As you exhale, straighten your arms and arch your back. Drop your shoulders and pull them back.
   • Try to bring your shoulder blades together without lifting your hips off the floor.

     Feel a stretch in your chest.

     Hold this position for 15-30 seconds, then lower yourself to the ground. Repeat 3-5 times.

Do hip flexors and quads. This exercise is similar to lunges, however, in this variation, straightening the leg allows you to stretch the thigh muscles, as well as the tendons and quadriceps. To perform the exercise, kneel down on the floor.

• Step one foot forward so that it forms a right angle. Take a step forward as far as possible. You will feel a stretch in the other leg. The shin should be perpendicular to the floor, and the knee should be above the ankle.
• Grab the knee of the leg that is now in front and push your hips forward. Breathe deeply. Hold for 15-30 seconds, then return to the starting position and repeat on the other side.

Yoga or Pilates

1. Focus on your breath. Breathing is a key element of yoga and Pilates. Meditate on your breathing for a few minutes before you begin.

2. Choose poses that are easy to change. At the very beginning of classes, it may be difficult for you to accept correct posture. Use special yoga bricks or rolled or folded towels. Put them under your body to do the exercises correctly, and don't stretch more than you can.

   • For example, the forward fold is useful for developing flexibility in the legs and back. You may not be able to immediately reach your palms to the floor and put them on the ground. Try placing a yoga brick in front of your feet and placing your palms on top of it.
   • The body can behave differently in different days. Be patient and don't get frustrated if one day you don't manage to stretch as hard as in the previous workout.

3. Relax your spine with the cat and cow pose. This pose is suitable for beginners and improves the flexibility of the back and core muscles. In addition, it helps to relax physically and mentally. Get on all fours.

   • Your wrists should be directly under your shoulders and your knees under your hips. Straighten your back so that it looks like a flat tabletop, drop your shoulders down and move away from your ears. Breathe deeply.
   • As you inhale, bend your back strongly, raise your head and open your chest. Stay in this position.
   • As you exhale, arch your back toward the ceiling, tuck your chin into your chest, and slightly tuck your shoulders inward.
   • Repeat the exercise for 5-10 cycles of inhalation and exhalation without changing the combination of movement and breathing.

4. Hold the position for a few breaths and exhalations. If you need to increase your flexibility during yoga or Pilates, it's important to stay in position and breathe deeply as you stretch your muscles. This allows you to relax your body and stretch more.

   • As you inhale, think about muscle strength. As you exhale, relax your muscles and try to go lower in the stretch.

5. Perform movements without pauses. Many poses in yoga and Pilates are connected, and each movement is synchronized with the breath. Constant movement will improve your flexibility and increase blood flow to your joints.

   • Remember to focus on your breath. If you start to feel out of breath or feel like you are holding your breath instead of synchronizing it with your movements, try to slow down.

6. Learn to salute the sun. The sun salutation is vinyasa, that is, a chain of movements that are performed sequentially without stopping, and for each movement there is an inhalation or exhalation. In salutation to the sun 12 poses.

   • Stand in the starting position - mountain pose in yoga. You will need to smoothly transition from one pose to another, synchronizing your breath with movements, and then return to mountain pose.
   • Sun salutation is a great cardio workout. This exercise can serve as a warm-up for more intense stretching or flexibility training.

7. Exercise regularly and consistently. There will be no change if you do not practice constantly. It is not necessary to practice every day, but it is important to try

   • At first, do 10-15 minutes 3-4 times a week. If you like it, try doing it more often, but don't quit halfway through.

(2 votes, average: 5,00 out of 5)

Today we'll talk about. Plasticity is an indicator of the health and youth of the human body. In our time, you can meet very few people who consider themselves flexible enough, which is not at all conducive to the current lifestyle of sitting at a personal computer for 8 hours, traveling to public transport and a completely unhealthy diet. Our physicals consist mostly of short trips to the store or to work.

How to develop the flexibility of the back and the whole body at home

Playing sports in our time has already become not just entertainment, but the most vital necessity, without which it is impossible to remain healthy, vigorous and strong. Every modern person must develop, in order to always remain in good mood and well-being. Many people do not know where to start and often ask themselves the following question: how to improve body flexibility at home?

Every modern person suffers from a lack of time for sports, we happily fill our lives with going to the cinema, restaurants or nightclubs, losing precious health every year.

You can find the latest training and development programs for body flexibility at. Before you start exercising, it is better to go to the doctor to make sure of the capabilities of your body. And only then, you will be able to do stretching and not be afraid for your health.

What is flexibility and how to use it correctly?

Flexibility is a bodily characteristic that indicates the level of joint mobility. It can and should be developed with the help of regular performance of special complexes. It is recommended to start with simple and not difficult exercises, and only then, gradually move on to more professional level.

What is flexibility and how to use it correctly

Keep in mind that at a young age, flexibility is given to a person by nature, and if you deepen these skills, they will remain with us for many years. The peak of our plastic activity falls somewhere around 10-12 years old, by the age of 17 without regular training, it gradually disappears.

It is good if a person, at least by the age of 30, thinks about how to regain his former flexibility, and with it health and youth. As an example, yogis can be cited, who, even in old age, have excellent health, probably play here important role developed plasticity. If you are thinking about how to improve body flexibility at home then this article is for you.

1. Before training, be sure to do a light warm-up, it will warm up the joints and muscles of your body, preparing the body for stress.
2. During training, you need to breathe slowly and deeply, hold and sharp breaths and exhalations are undesirable.
3. Practice only in comfortable clothes that will not hinder your movements.

Recommendations for performing a complex of exercises to develop flexibility

1. The back and spine should be straight, especially in exercises with forward bends.
2. Regular exercise is the key to your success, so you need to exercise at least three times a week.
3. In stretching exercises, jerks and sudden movements are not allowed, so you can only harm yourself.
4. Perform each exercise at least 5 times, with each workout increase the number of repetitions.

Flexibility exercises for the whole body

• Sit with your gluteal muscles on your heels and, as you inhale, bend up and back as much as possible, rounding your back in the chest area. With an exhalation, place the body on your knees.

Flexibility exercises for the whole body

• Sitting on the floor, spread your straight legs as far as possible to the sides. Keeping your spine straight, lean toward one leg first, trying to reach your hands to your feet. If you succeed, then try to put the body on the leg, first we put the stomach on the thigh, after the chest, and only then we lower our face. Do not try to lower your head first, such actions will give us an unnecessary kink in the back, which will not contribute to the development of back flexibility. Try not to bend your knees either. Repeat the same steps for the other leg.
• Now practically without changing the position, bend one leg at the knee and place the heel as close to the groin as possible. Tilt to a straightened leg, first you need to touch the feet with your fingers, and then deepen the tilt and try to put the body on the leg. Don't rush, don't pull yourself down, lean as far as your flexibility allows. Change the position of the legs and repeat the same.
• Stand straight, put your feet together, while inhaling, raise your left hand up, lower the other on your thigh. Tilt to the right, the left hand bends along with the body, the right slides down the thigh. Do the same by switching hands. Now raise both hands up and tilt your head and upper part body back with exhalation. The knees are tense, the gluteal muscles are tightened. While inhaling, return to the starting position, but without stopping, lean forward until the back and tailbone become one straight line. We deepen the slope and try to reach the floor with our fingers, if we succeed, then lower the stomach, chest and face to the hips. We fix in this position for several respiratory cycles and return to the starting position. This exercise help as soon as possible develop body flexibility at home. Do it several times a day.