The complex stretching exercises

This set of exercises do not claim to be the best for the development of flexibility and muscle strain, but it is really used by athletes and is not invented just a couple of minutes. The complex is designed so that your feet and body is still able to bend.
First, a few useful tips for beginners. 1. Before stretching should be well warmed up (exercise bike, jump rope, running, etc.)
2. Stretch - it's not pumping up the muscles, you can stay until the end of the life of a cripple.
3. Some people think that you need to stretch before the pain or no result. In fact, the most important thing is constantly busy (at least every other day), then the result will be.
All exercises should be performed in order without interruption or with very short if you really really want to rest.
A set of exercises Exercise №1:
Place the feet shoulder width apart, hands on the belt. Run tilts from side to side. 12 times.
Exercise №2:
Place the feet shoulder width apart, hands on belt - circular rotation of the torso. 8 times the left eight times to the right.
Exercise №3:
Place the feet shoulder width apart, hands behind his head - a circular motion pelvis. 8 times the left eight times to the right.
Exercise №4:
Put your feet together, hands on knees - circular rotation of the knees. 8 times the left eight times to the right.
Exercise №5:
Bend one leg forward, hands on his belt - circular rotation leg bent at the knee. 8 times one foot, then the other foot 8 times.
Exercise №6:
Put your legs together - leaning forward. Run 12 springy movements.
Exercise №7:
Put your feet on the double shoulder-width apart - leaned forward. Run 12 springy movements.
Exercise №8:
Lunge to the side. Move your body weight to the right foot, left to pull, and then change the position of the feet. 12 times.
Exercise №9:
Run a lunge to the left - to move the weight on his left leg, the right to extend, turning the torso to the right by 90 degrees, move the weight on his right leg, straighten your left, go forward into a lunge position. 8 times the left eight times to the right.
Exercise №10:
Run a lunge to the right side, left leg pull. Open the trunk to the right, go forward in a lunge position. Run 8 times to the right side, then move the weight on the left leg and perform 8 times to the left.
Exercise №11:
Put the foot on the half-width apart, hands grab foot, trying to crouch as low as possible, straightening the back and bringing the pelvis forward. Run for 1 minute.
Exercise №12:
Kneel down, hands to seize the castle. Perform squats right and left, alternating buttocks touching the floor. 6 times in each direction.
Exercise №13:
Stand on your knees, knees to separate as much as possible, feet dilute the side. Perform 12 squats, touching the buttocks sex.
Exercise №14:
Sit on the floor, connect feet together and perform 12 springy lean forward.
Exercise №15:
Sit on the floor and dissolve straight legs apart, perform springy leaned forward. 12 times.
Exercise №16:
Sit on the floor, pull the left, right bend at the knee and press the foot to the left thigh, is inclined forward. 8 times to the left leg, and then change the position of the feet.
Exercise №17:
Sit on the floor, pull your left foot, right foot to bend and fold back is inclined forward. Make 12 springy slopes and change legs.
Exercise №18:
Sit on the floor and weave in the "lotus" and is inclined forward. 12 times.
Exercise №19:
Sit on the floor, connect feet together, then dilute elbows to the leg side. 16raz.
Exercise №20:
Sit on the floor alternately to lay his neck left and right legs.
Exercise №21:
Lie on your stomach, bend your elbows. Straighten your arms, bend your back, raise your head up. Stay in this position for 30 seconds.
Exercise №22:
Lie on your stomach, take the hands to the feet. Bend your back, raise your head up.