Stretching: a set of exercises for stretching the body

The desire to have a slim figure and attractive appearance motivates many people to engage in fitness. One of the popular types of fitness is stretching, which is a set of exercises for stretching the body. Stretching helps develop flexibility, improves blood circulation and overall well-being, and prevents injuries.

One of the main advantages of stretching is that it can be done at home without special equipment. To get the maximum benefit from exercise, you need to do it regularly, ideally every day.

Let's look at some exercises that can be included in your stretching complex.

1. Arm stretching. Stand straight, place your feet shoulder-width apart and bend your knees slightly. Raise your right hand up, as if reaching for some object, stand in this position for 3-4 seconds and return to your previous position. Then change hands and repeat 6 times.

2. Head tilts. Stand straight, place your feet shoulder-width apart, keep your right hand on your waist. With your left hand, grab your head and tilt it to the left. Stay in this position for 20 seconds, then relax your muscles. Switch arms and repeat on each side 10 times.

3. Wall squats. Stand straight with your back to the wall, palms against the wall. Slowly do a squat, stay in this position for 20 seconds, then relax your muscles. Repeat the exercise 6 times.

4. Lunges. Lunge with your right foot forward. Move your right hand to the side, place your left hand on the back of your head. Slowly lean to the right and stay in this position for 30 seconds. Switch arms and repeat the exercise 5 times on each side.

5. Torso bends. Sit on the floor, legs to the sides, back straight, hands on the back of your head. Lean forward, trying to reach your right knee, stay in this position for 5 seconds, return to the starting position. Do the exercise 6 times on each side.

6. Neck stretch. Sit on the floor, keep your back straight, cross your legs. With both hands, press on your chin, tense your muscles as if you were resisting the pressure of your hands. Stay in this position for 30-40 seconds. Repeat 10 times.

7. Leg stretching. Get on all fours, extend your right arm and left leg forward so that they are at the same level. Stretch properly and return to the starting position. Repeat 5 times on each side.

8. Stretching the side muscles. Lie on the floor, keep your legs straight, arms out to the sides. Lift your right leg, stretch it properly and lower it to the left. Do the exercise in reverse order, then change legs. Repeat 5 times.

9. Stretch the back of the thighs. Lie on your back with your legs together. Raise them as close to your head as possible and clasp your feet with your hands. Stay in this position for 20 seconds, lower your legs without bending your knees. Repeat the exercise 6 times.

10. Stretching the back muscles. Lie on your stomach, grab your ankles with your hands and bend slightly at the lower back. Lift your ankles up and stay in this position for 20 seconds. Repeat the exercise 5 times.

Stretching not only helps improve flexibility and muscle stretching, but is also a great way to relax and relieve tension after a hard day at work or training. However, before starting classes, you should consult a specialist, especially if you have health problems.

Incorporating stretching into your daily routine will help you achieve great shape and stay healthy for a long time. Don't forget that regularity and perseverance in your studies are the keys to success!