A set of exercises for stretching

Before performing stretching exercises you should be well warmed up (exercise bike, jump rope, running, etc.)

Stretching – it’s not pumping up the muscles, you can stay until the end of the life of a cripple.

Some believe that exercise for stretching to be performed before the pain or they will not give result. In fact, the most important is regular exercise (at least every other day), then the result will be visible.

Exercise №1:

Put your feet shoulder-width apart, hands on his belt. Run tilts from side to side. 12 times.

Exercise №2:

Put your feet shoulder-width apart, hands on his belt – a circular rotation of the torso. 8 times to the left, 8 times to the right.

Exercise №3:

Put your feet shoulder width apart, hands behind his head – a circular motions of pelvis. 8 times to the left, 8 times to the right.

Exercise №4:

Put your feet together, hands on knees – circular rotation of the knees. 8 times to the left, 8 times to the right.

Exercise №5:

Bend one leg forward, hands on his belt – a circular rotation of the bent leg. 8 times with one foot, then the other foot 8 times.

Exercise №6:

Put your legs together – lean forward. Run 12 springy slopes.

Exercise №7:

Put your feet on double shoulder-width apart – tilts forward. Make a 12 springy slopes.

Exercise №8:

Lunge to the side. Move your body weight on the right leg, pulled his left leg, and then exchange the position of the feet. 12 times.

Exercise №9:

Perform a lunge to the left – to move the weight on his left leg,pulled his right leg, turning the torso to the right by 90 degrees, move the weight on his right leg, the left to straighten. Make a lunge forward. 8 times to the left, 8 times to the right.

Exercise №10:

Perform a lunge to the right side, pull his left leg. Turn the body to the right. Make a lunge forward. 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 feet shoulder-width apart, take the hands of the foot, trying to crouch as low as possible, straightening the back and bringing your pelvis forward. Make for 1 minute.

Exercise №12:

Stand on your knees, hands to seize the castle. Perform squats right-left to the buttocks touch the floor. Make 6 times in each side.

Exercise №13:

Get up on your knees. Knees place as widely as possible. Perform 12 squats, to the buttocks touch the floor.

Exercise №14:

Sit on the floor, legs together to connect. Perform 12 springy slopes forward.

Exercise №15:

Sit on the floor and maximally legs apart. Perform springy tilts forward. 12 times.

Exercise №16:

Sit on the floor, pull the left leg, right leg bend at the knee and pin the foot to the left thigh. Perform the slopes forward. 8 times to the left leg, and then change the position of the feet.

Exercise №17:

Sit on the floor, pull your left leg, bend right leg and move back. Perform tilting forward. 12 Make a springy slopes and change legs.

Exercise №18:

Sit on the floor, take a pose “lotus” and Perform slop forward. 12 times.

Exercise №19:

Sit on the floor, connect the foot together. Dilute legs apart with his elbows. 16 times.

Exercise №20:

Sit on the floor alternately lay the neck left and right legs.

Exercise №21:

Lie on your stomach, sag your elbows. Straighten the arms, bend your back, lift your head up. Stay in this position for 30 seconds.

Exercise №22:

Lie on your stomach, take the hands of the foot. Bend back, lift your head up. Stay in this position for 30 seconds.

Exercise №23:

Lie on your stomach, bend your knees. Straighten the arms, bend your back. Stay in this position for 30 seconds.

Exercise №24:

Kneel down, take hold of the ankles, bend your back backwards. Stay in this position for 30 seconds.

Exercise №25:

Perform “gymnastic bridge”. Stay in this position for 30 seconds.

Exercise №26:

Put your feet together, perform slope forward. Stay in this position for 30 seconds.