Regularly, these stretching exercises.

Train home.
1. Stand straight, feet slightly arrange and bend their knees. Lift up one hand and pull the imaginary object. Put it down and do the same with the other hand. At the same time the head should be slightly thrown back. Do exercise 6 times.


2. Stand with your left hand on the waist, feet shoulder width apart. Now, right hand holding his head and tilt it to the right. Fix this position for 10-20 seconds, then relax and rest 10 seconds. Repeat for each hand 8 times.

3. Stand with your back against the wall and lean your hands against a wall. Now slowly squat down, sliding his hands on the wall. Fix the position for 10-20 seconds and repeat 6 times.

4. Make a lunge, placing your right foot forward. At the same time he reserved the right hand to the side, and the left is for the head. Now slowly bend to the right and hold in this position for 20-30 seconds. Rest 20 seconds and repeat 4 times for each side.

5. Sit on the floor and spread his legs apart, hands clasped at the back. Slowly tilt your body forward, trying to get his right knee. Then also slowly return to starting position and stretch to the left knee. Repeat 6 times for each side.

6. Sitting on the floor cross-legged. Now, push your hands on chin and tighten your neck muscles by resisting the pressure of hands. Fix the position for 30 seconds, then rest 20 seconds. Repeat 8 times.

7. Get on your knees, straighten your arms. Now pull out his right hand and left foot, so that they are fully horizontal and a good stretch. Repeat 7 times for each side.

8. Lie on your back, legs straight, arms stretched out to the side. Slowly lift your right leg until it forms a right angle, and pull it out. Then lower it to the left, turning his head to the right. Now do the exercise in reverse order and return to starting position. Do the same the second leg, repeat 5 times.

9. Lying on your back, pull your legs straight to the head and clasp your hands feet. Hold for 20 seconds, then lower the legs straight on the floor. Repeat 6 times.

10. Lying on your stomach, bend your legs and holding hands on the ankle and caved in at the waist, lift them up. Stay in this position for 30 seconds, then slowly lower your legs and relax.