A set of stretching exercises: technique, instructions, photos

Stretching helps maintain joint mobility and muscle elasticity.

Even the simplest and shortest exercise cycle will reduce swelling, improve blood circulation and help you relax. You can perform such a complex either separately or as a cool-down after any workout – this will help to gradually reduce the load on the body at the end of the session.

We have put together a set of ten exercises for the whole body that can be performed in the gym and at home.

Simple hand movements help you cope with everyday tasks more easily, improve motor skills and prevent joint pain.

How to do it:

1. Stand up straight with your arms extended in front of you.
2. Alternately point your fingers up, pulling the brush towards you, and down. Execute 15-20 repetitions.
3. Clasp your fingers, turn your hands with your palms facing outward and push your fingers forward. Return to the starting position.
4. Extend your right hand and bend it so that your fingers point toward your right shoulder. With your left hand, apply a little pressure to the fingers of your right. Hold the position for 10-15 seconds. Return to the starting position and repeat on the other side.

The exercise targets the muscles of the shoulder and forearm, as well as the lateral abdominal muscles. Stretching this area increases tissue elasticity and improves mobility of the shoulder joint and spine.

How to do it:

1. Stand up straight, keep your back straight.
2. Clasp your arms and extend them above your head.
3. Bend to the right for three counts and stretch your arms to the side. Feel the tension in your hands and in the side of your body.
4. Hold at the extreme point for three to five seconds.
5. Return to the starting position and repeat on the other side.

Bent over arm extension technique

Bends back open the chest, improve posture and increase the mobility of the spine. You should not perform this exercise if you have back pain: it may make you feel worse.

How to do it:

1. Stand up straight, put your feet together, extend your arms straight above your head.
2. As you inhale, bend back, arching at the lower back.
3. Stretch your hands back, do not bend your arms, direct your gaze to your fingertips.
4. As you exhale, return to the starting position.

Technique for performing a back bend with straight arms

The exercise relaxes the back while simultaneously engaging the muscles of the back and inner thighs. Triangle pose promotes healthy posture and increased body mobility.

How to do it:

1. Stand straight with your feet wider than shoulder-width apart. Stretch your arms out to the sides parallel to the floor.
2. Point your right foot forward and turn your left foot to the left.
3. Without bending your arms, as you exhale, bend to the left side and try to touch your foot with your hand. If flexibility allows, place your hand on the floor. Direct your gaze to your right hand, keep your legs straight at the knee joints.
4. Pause at the bottom point 20-30 seconds.
5. Return to the starting position and repeat on the other side.

Technique for performing triangle pose

This exercise stretches the back of the leg and back muscles, and when bending to the side, it engages the side of the torso. One exercise affects several muscle groups at once.

How to do it:

1. Sit on the floor, spread your legs wide apart, pull your toes towards you.
2. Bend your left leg and place your foot on your right thigh.
3. Raise your left hand up. As you exhale, bend toward your right leg. Try to reach your foot with your hand and lower your body onto your right leg.
4. Stay at the end point for 10-15 seconds.
5. Return to the starting position and repeat on the other side.

Technique for performing a tilt to the feet while sitting

Such twists relax the back muscles, improve spinal mobility and have a beneficial effect on overall well-being.

How to do it:

1. Sit on the mat, stretch your legs forward. Keep your back straight and place your hands on the floor behind your back.
2. Bend your right leg and place your foot on the outside of your left knee.
3. Lift your right hand off the floor and place it on your left leg. Twist your body to the left.
4. Hold the position for 15-20 seconds.
5. Return to the starting position and repeat on the other side.

Twisting stretch technique

The purpose of the tuck is to stretch the hamstrings, lower back, and hamstrings. It is important to ensure that your legs are straight and do not leave the floor. To avoid injury, perform the movement slowly and increase the amplitude gradually.

How to do it:

1. Sit on the mat, straighten your legs and back.
2. As you exhale, bend forward. Try to clasp your feet with your hands and bring your body as close to your legs as possible, touching them with your chest.
3. Stay at the end point for 15-20 seconds.
4. Return to the starting position.

Fold technique

When performing the movement, the inner surface of the thigh is stretched and the mobility of the hip joint increases. Exercise improves your well-being and makes walking easier.

How to do it:

1. Spread your feet wider than shoulder-width apart, pointing your toes forward. Keep your back straight, clasp your hands in front of your chest.
2. Moving your pelvis back, squat on your right leg until you feel tension in your left.
3. Then smoothly shift your weight to your left leg while extending your right leg.
4. Repeat 10-12 rollslingering at the extreme points for five to seven seconds.
5. Return to the starting position.

Technique for rolling from foot to foot

This pose combines the effects of several exercises described above. It allows you to stretch the front and back of the thigh, and also affects the spine, opening the chest.

How to do it:

1. Lunge forward with your right leg, straighten your left leg and place it on your toes.
2. Raise your arms above your head and perform a backbend. At the same time, the body is directed forward, and the gaze is at the tips of the fingers.
3. Hold the position for 15-20 seconds.
4. Return to the starting position and repeat on the other side.

Technique for performing backbend from warrior pose

The complex allows you to relieve fatigue from your legs, get rid of pain and gain a feeling of lightness.

How to do it:

1. Stand up with your feet together.
2. Raise one leg onto your toes, push your heel forward, then lower it.
3. Repeat on the second side. Execute 10-15 alternations.
4. Place your foot on your toes. Perform 10 circular movements.
5. Return to the starting position and repeat on the other side.

Foot warm-up technique