20 stretching exercises that give a new body! Bashny.Net

Everyone needs a good stretch, regardless of lifestyle and fitness level. It improves blood circulation in tissues, increases joint mobility and allows you to maintain muscles in tone.

In addition to this, proper stretching reduces the risk of injury and pain during sports activities and helps significantly. posture.

To better understand which muscle groups are pulled during a particular exercise, "Site" I've gathered for you a selection of pictures showing the stretching process.

The duration of one exercise depends on your physical shape (5-30 seconds).

1. Straight and oblique abdominal muscles
   This exercise effectively stretches almost all abdominal muscles. During execution, make sure that the lower back and neck are not tense.
2. Hip drive muscles
   For the best effect, the back is slightly rounded and rest on your hands. Don’t be upset if you can’t stretch your legs wide the first time: flexibility will increase over time.
   
   
   
3. Internal thigh muscles
   For a good study of the muscles of the entire inner surface of the thigh, connect the feet, place the legs as wide as possible, and lower the pelvis down.
4. Hip drive muscles
   The transverse lunge also stretches the thigh adductors well. Make sure that the outstretched leg is absolutely straight, and the sock looks up.
   
   
   
5. chest-claviform-mascular muscle
   In the position of standing with a straight back, smoothly take your head back, not throwing it back strongly.
6. chest-claviform and upper trapezoidal muscles
   Apply your right hand to your left ear and pull your head to your right shoulder. It is better to perform the exercise sitting, with the left hand holding onto the chair, thereby increasing stretching.
   
   
   
7. Lumbar muscle and quadriceps
   During the exercise, keep your back straight. Attracting the foot will increase the strength of the stretch.
8. Shoulder-ray muscle, forearm
   It will be great if you can touch the inside of your hand with your thumb.
   
   
   
9. deltoid
   This exercise will be especially useful for those who spend a lot of time at the computer.
10. Trapezoid muscles
    Keep your knees slightly bent, grab your head with your hands. Rounding the cervical spine, smoothly attract the chin to the chest.
    
    
    
11. Back muscles
    Get down on your knees, stretch your arms forward, touch the floor with your forehead. Put your knees wide and your buttocks on your heels.
12. The calf muscles
    These exercises can also be performed on the steps.
    
    
    
13. Two-headed thigh muscle
    Stretching the biceps of the thigh, keep your back and head straight, and point your eyes in front of you.
14. gluteal muscle
    Also, this exercise can be performed in the supine position with legs against the wall, moving the buttocks to the heels.
    
    
    
15. Direct and oblique muscles
    Refuse this exercise if you suffer from regular low back pain.
16. Straight, oblique and gluteal muscles
    This exercise is especially useful for relieving pain in sciatica. The back should be pressed to the floor. Breathe smoothly and deeply, increasing the strength of the stretch.
    
    
    
17. Pectoral and broadest muscles
    Get away from the support and rot well. Press pressure.
18. Pectoral muscles
    This is an exercise for deep stretching of the chest muscles. Without the help of a partner here can not do. It is not recommended for people who have experienced a fracture or dislocation of the collarbone.
    
    
    
19. Upper trapezoid muscle
    Keep your spine flat, trying not to bend to the side. The head is slightly tilted to the shoulder, which is the opposite of what you stretch.
20. Rhomboid and upper trapezoid muscle
    In addition to stretching the muscles, this exercise is extremely useful for relaxing the thoracic spine.
    
    
    

During implementation stretching You should not feel tension or pressure in your joints. Concentrate on breathing and reach out to the best of your abilities, increasing the load gradually.

Stretching muscles can be done in the morning instead of charging, so that the day is sure to be set.

Don’t forget to tell your friends about a great way to keep your body healthy!