Stretching at home.

Stretching is a simple stretching, these are exercises that will help stretch the muscles in order to master, for example, the splits or stand on a bridge. Many other easier exercises also require good muscle elasticity. In general, a flexible body responds much better to any physical exercise. Stretching at home is quite possible. These simple exercises require no special equipment and can be done at home. Today there are equipped fitness rooms, specially designed devices and tools for better stretching, but basic good old exercises can be done at home.

Many people have a dream - to do a beautiful split. This is possible at any age. To achieve this result, you need to perform stretching exercises daily, then the result can be achieved in a month. Even by doing stretching at home, it is possible to achieve impressive results in a short time. On average, to stretch the muscles well, it takes about 30-40 minutes for the entire set of exercises. After this, you can gradually try to do the splits. Every day it will work out better and better.

In addition to the fact that it helps to perform various exercises of increased complexity, stretching has other positive aspects:

1. Stretching improves blood flow to the extremities. Muscles become more elastic and stronger. The problem of “numb” limbs disappears.
2. Joints become more mobile and stronger, their flexibility increases.
3. Stretching is the best prevention of salt deposits.
4. The flow of lymph improves, the blood, blood vessels, heart and brain are enriched with oxygen.

This type of fitness at home will not take much time, and you can do it whenever you want. Stretching has a good effect on the body at the end of the working day; it will make the body relaxed and light. A set of exercises can be selected individually, both for stretching the whole body and individual elements.

There are simple stretching ruleswhich will help you avoid injuries and get better results.

1. Each stretching pose should be held for 10 to 30 seconds.
2. When performing the exercise, you should not jerk it or “spring it”. This may cause injury. Perform the exercise very softly and smoothly, as if pressing.
3. You need to control your breathing, it should be smooth, even and without delay. Even in an uncomfortable or difficult position, you should try to breathe evenly.
4. To stretch better and experience less pain, focus on the part of your body that is being stretched. Visualize how the muscles in this area become more elastic, try to relax.

At first, after stretching exercises, the muscles may ache. This is a good sign that your training is going well. After some time, the body will get used to it, and the pain will go away, leaving only a pleasant lightness.

There are two types of stretching - cold And hot. Cold stretching is performed on unheated muscles and can be dangerous for injury. This stretching should only be done under the supervision of a trainer. This type of stretching is popular in yoga - after all, after it, the muscles remain in a stretched state for up to 1 week. After hot stretching, the muscles retain elasticity for only 2-3 days. In any case, at the initial stage you should start your workout with a warm-up to prepare your muscles. There is a little secret: to warm up your muscles, you can take a hot bath before training. But you can get by with a regular warm-up - jumping rope, step or jogging in place.

So, we offer a basic set of stretching exercises:

1. While standing, place your feet hip-width apart and bend your knees slightly. Raise one arm up, stretch, then the other arm. Repeat 6 times.
2. In a standing position, legs apart, clasp your head with your right hand and tilt it to the right. Stay in this position for 15-20 seconds. Then tilt your head with your left hand to the left. Perform the exercise in each direction 8 times.
3. Sitting on the floor, spread your legs as wide as possible. Keeping your back straight, reach your right hand towards your right leg. Try to grab her foot. Watch your back; it should be straight, just like your legs. Then stretch to the left. Perform the exercise 8 times in each direction.
4. Starting position, as in the previous exercise. Stretch your arms forward, trying to get as low as possible to the floor. The back remains straight. For convenience, you can reach for some object in front that you can grab with your hands. You need to do 5 approaches of this exercise, each time remaining in the position for about 20-30 seconds.
5. Sit on the floor, stretch your legs forward. Keeping your legs straight, try to reach your toes and cup your feet with your hands. Again, keep your back straight. Stay in this position for 20-30 seconds, repeat the exercise 5 times.
6. Lie on the floor on your back, lift your straightened legs up and grab your feet with your hands. Pull your legs towards you. Perform the exercise 5 times, holding this position for 20 seconds each time.
7. Lie on your stomach. Bend your knees and grab your ankles with your hands. Bend at the waist and straighten your legs. Stay in this position for 25-30 seconds. Repeat 5 times.

These simple exercises are suitable for beginners. They should be performed for 5-7 days. Then the exercises need to be expanded and more complex ones performed. You need to focus on your internal sensations and body reactions. When stretching seems easy, make the exercises more difficult and perform each pose longer. And then very soon you will be able to perform complex exercises such as splits or bridges!