What is body flexibility, how to develop it, a set of gymnastic exercises. Rotations on a chair. What is the secret to perfect stretching?

Exercises aimed at improving the flexibility of the body are called stretching. Many of them are present in medical rehabilitation programs aimed at restoring body mobility after suffering certain injuries. In addition, stretching is mandatory in professional sports. It helps prevent injuries to ligaments, muscles, joints during active loads, improves the speed of recovery after intensive training. Today, stretching has formed into a separate direction, which is becoming increasingly popular, because it has enough advantages. It is often practiced by girls whose main goal is flexibility and plasticity of the body, since stretching copes with this with a bang. Fitness centers offer group classes by stretching. But you can also perform flexibility exercises for beginners and at home. The main thing is to study all the features of such activities.

Stretching and flexibility exercises are useful for absolutely everyone: both ladies who want to become more flexible and graceful, as well as male athletes and just people who want to improve their health and learn to better control their body. So that the exercises bring maximum benefit and efficiency, pay attention to the following nuances:

• Stretching is divided into two types: static and dynamic. The essence of the first is that you will need to stay in a specific one position in order to create maximum load on the target muscle groups. Dynamic stretching involves making sudden movements. Dynamic loads are not recommended for beginners, since if the body is unprepared, it can provoke sprains and ruptures of ligaments and tendons.
• Stretching gives quick results . Once you start exercising, you will soon feel how your muscle strength has increased and your well-being has improved, as the body is actively saturated with oxygen. The figure will become more slender and graceful. And even your skin will become fresher. But, of course, do not expect that the second time you practice, you will be able to do the splits. You will obviously become more flexible after about three months of training.
• You cannot stretch from a resting state. Flexibility exercises are performed after active warming up of the muscles. You can jump rope, do squats, and do leg swings. And only when you feel that you are warmed up enough, start stretching.
• Stretching exercises can be performed at any time of the day. However, experts believe that best time for this it is evening. Smooth and simple gymnastics will help you calm down and relax after a hard day.

During the exercise, you should only feel tension in the muscles and ligaments, but in no case pain. A sharp, severe pain indicates that something is damaged in the body. Do everything carefully and smoothly, listen to your body and give it time to get used to the stress. If you hear crunching or clicking sounds, feel muscle spasm, dizziness or severe pain, stop exercising.

An effective set of stretching and flexibility exercises

Do you want to improve flexibility, plasticity and grace, strengthen muscles and form beautiful body shapes? Then pay attention to the set of stretching and flexibility exercises proposed below.

Exercises to develop leg flexibility

1. Swing your legs

Swings help warm up the external and internal muscles thighs, buttocks, calves, hamstrings.

Stand straight, place your feet shoulder-width apart. Raise one of them slightly forward, keeping your balance on your supporting foot. Afterwards, slowly and smoothly make pendulum-like movements with your leg to the right and left, watching your posture. With each turn, try to achieve the maximum range of motion of the joint. One swing should be performed for 30-60 seconds, alternate legs. You can use a forward-backward trajectory.

2. Side lunges

These flexibility and stretching exercises are great for stretching your buttocks and inner part hips. You need to stand straight, put your feet shoulder-width apart, and place your hands on your waist. Step deeply to the right, bending your knee and leaving left leg straight. For some time, shift your body weight to your right leg, effectively stretching the muscles of your left thigh. Then return to the starting position and lunge in the other direction.

3. High knee raises

This stretch combines regular lunges with high knee raises. This combination helps achieve excellent dynamic stretching for the calves, glutes, hamstrings, and hip flexors.

Hands need to be fixed above your head, do deep lunge right foot forward. When you come out of it, bend back leg and try to raise your knee to your chest as high as possible. Returning to the starting position, immediately move into a lunge with your left leg.

4. Cross leg raises

Stretching calf muscles, bottom part back, hamstrings. You need to stand up straight, put your feet shoulder-width apart, and stretch your arms out in front of you, palms down. Perform cross leg raises, trying to touch your foot to the other palm.

Exercises for stretching and flexibility of arms

For arms, stretching and flexibility training may include the following exercises:

1. Compass

Well stretches the muscles and ligaments around shoulder joint, preparing him for more active power activities. You need to stand up straight, arms extended to your sides at shoulder level. Complete ten circular rotations forward, and the same amount back. Over time, increase the amplitude until the plane of the exercise is close to vertical. You can also perform versatile rotations with your hands, in which one moves clockwise and the other counterclockwise.

2. Scissors

This exercise perfectly stretches the arm flexor muscles. You need to straighten up, extend your arms straight in front of you at shoulder level. Start moving your arms in and out, imitating the movement of scissors.

3. Retraction of the arm behind the head

This exercise provides a dynamic stretch to the triceps. You need to raise your left arm above your head and bend it at the elbow. Then place your right palm a little lower elbow joint and pull it back until you feel the muscle is as tense as possible. Hold for a few seconds at the point of maximum resistance, then return to the starting position. Repeat the same with the second hand.

4. Shoulder stretch

To stretch shoulder girdle, stand straight, place your feet shoulder-width apart. Left hand Stretch it across your chest, take it by the elbow with your right hand and gently pull it towards you. When you feel a sufficient stretch in the target muscles, hold for 10-15 seconds, then do the same with the other arm.

Exercises to improve back flexibility

1. Step-tilt

The exercise improves the flexibility of the muscles of the back, buttocks, and the back of the thigh. You need to straighten up, take a step forward. Then, without rounding your back, bend over and try to reach your front foot. If you don't succeed right away, that's okay. Don't bend your back, just try to go lower and lower each time. Returning to the starting position, do the same with the other leg. In total, it is enough to take 12-14 steps.

2. Lazy stretches

This exercise is good for those who can do it anywhere – even in the office at their workplace, or at home in front of the TV. You need to sit on a chair, straighten up, tense your abdominal muscles. Now lift your right knee towards your chest without rounding your back. Place your hands on your shins and gently pull them towards you. Once you feel sufficient tension in your lower back, hold for half a minute, and then repeat the same with your left leg.

3. Seated bends

Such bends well stretch the deep muscles located along the spine. You need to sit on the floor, bend your knees and spread them wide. Keep your back straight. Inhale slowly and deeply, relax your muscles. Exhaling, bend forward as far as you can, extending your arms and trying to lie on the floor with your chest until you feel a sufficient stretch in your entire back. Hold the stretch for half a minute. It is recommended to repeat the exercise at least four times.

Stretch for pectoral muscles

The following exercises can be used for the chest muscles:

1. Camel

You need to kneel down, place your hands on the back of your lower back with your fingers down and tighten your stomach. Raise your head up, bend your torso back as much as possible, squeezing your shoulder blades. Hold for a few breaths, then sit on the floor. There is also a more complex version of the camel pose, in which you also need to grab your heels.

2. Bridge

This exercise stretches your chest muscles while strengthening your quadriceps. You need to lie on your back, bend your knees, place your heels close to your buttocks. Then lift your hips up as much as possible, press your forearms into the floor and further move your shoulders. Hold for five breaths at the highest point, then smoothly return to the starting position.

3. Applause

Stand up straight, extend your arms in front of you at shoulder level, press your palms together. Keeping your arms straight, move them back as far as possible, then return to the starting position. The movement should resemble broad applause. It is recommended to repeat it at least 15 times, periodically changing the intensity of the clapping.

Abdominal stretching exercises

1. Awakening

This exercise helps stretch both the anterior and oblique abdominal muscles, as well as deep muscles, stretching along the spine. Stand straight, place your feet shoulder-width apart. Interlace your fingers and extend your arms above your head, turning your palms toward the ceiling. Inhale, squeeze your abs and buttocks while stretching your arms upward. Then exhale and lean to the right, keeping your hips engaged. Hold for half a minute, then return to the starting position. Reach towards the ceiling again and tilt in the other direction.

2. Twists on a chair

An excellent exercise for stretching the abdominal muscles and lower muscles backs, which are responsible for turning the body to the side. You need to sit on the front edge of the chair, with your feet firmly pressed to the floor. Then turn your torso as far as possible to the left and grab the back of the chair with both hands. Additionally, try to tighten your core muscles. Hold for a few seconds, then return to the starting position. As you turn further, try to increase your range of motion. Do the same in the other direction. Repeat the exercise 3-5 times in total.

The proposed set of exercises to develop flexibility is perfect for anyone who pursues this goal. Do it regularly and you will soon notice results.

Stretching at home: video tutorials

Flexibility exercises will help you achieve amazing results, even if you are not naturally flexible.

Innate flexibility is a quality that not all people can boast of. How can those who are not so fortunate develop flexibility? After all, good stretching affects not only the plasticity of the body and coordination of movements, but also allows you to quickly achieve progress in fitness. This is due to the fact that pulled muscles less susceptible to injury and faster response to stress. Special flexibility exercises will help make your body flexible. They can be performed independently, combined with other workouts.

Benefits of Developing Flexibility

How does developing flexibility affect the body? First of all, stretching helps relieve muscle tension, which promotes relaxation. It is known that the condition of muscles has a direct connection with our psychological state. Therefore, flexibility exercises are useful to perform during times of stress or strong emotional tension.

By gradually increasing your range of motion, stretching develops coordination and endurance, thereby reducing the likelihood of injury. In addition, like any other load, it improves blood circulation and triggers the body's recovery processes. At sedentary life, the invigorating effect of exercise will be noticeable immediately.

Rules for performing flexibility exercises

Workouts that include body flexibility exercises are beneficial for women's health.

How to develop flexibility without the risk of injury?

1. 1. Any exercise for body flexibility should be preceded by a 5-minute exercise (running in place, swinging legs and arms, jumping rope or climbing stairs). Stretching unprepared muscles is dangerous as it can lead to injury.
   2. Follow full complex exercise 2-3 times a week.
   3. Spend 5-10 minutes daily stretching individual muscles, remembering to pre-warm up.
   4. It is allowed to perform exercises after general body training. But if after class you feel a loss of strength, refuse additional exercise. Lack of concentration and strong muscle fatigue does not allow for full stretching and will increase the likelihood of injury.
   5. Avoid sudden movements. Beginners should prefer static (slow) stretching. Dynamic stretching should be performed with extreme caution.
   6. Gradually stretch the muscle until you feel slight soreness. Hold the achieved position for 15-30 seconds, then slowly return to the starting position.
   7. Perform quick stretches for 30 seconds.
   8. Under no circumstances should you push through the pain! Remember that the regularity of flexibility exercises is much more important than their amplitude.
   9. Don't take long breaks between movements, move smoothly from one to another.
   10. Any exercises are designed for 1-1.5 months of regular implementation. After this, the muscles adapt to the load and exercise loses all meaning. If from the very beginning you feel that the exercises are too simple, complicate them or choose an advanced workout.

Examples of exercises for training flexibility and plasticity

Do not forget that you can begin flexibility exercises only after a light warm-up.

1. Stand facing the wall. Connect your fingers into a lock and press them against the wall with springy movements. Separate your fingers and repeat the movement.

   

   Keep your back and legs straight while performing this exercise.

2. Stand straight, place your heels together and bend your knees slightly. Place your hands on your hips. Perform a series of spring squats.

   

   To make it easier to maintain balance, grab a support with your hands.

3. Get on your knees, hands on your waist. Lean your body forward as much as possible.
4. Remaining on your knees, slowly sit back on your heels and place your palms on the floor. While in this position, raise your knee as high as possible. Aim for a 30° angle between your knee and the floor.
5. Stand up, bring your legs together. Lean forward with a spring, trying to touch your fingers to the floor. Having reached the maximum position, stay in it for 15-30 seconds. In the future, try to touch the floor with your palms. Beginners can perform these flexibility exercises with dumbbells.

   

   Many publications have been written about how to develop flexibility, but the classic bends always remain unchanged.

6. Sit cross-legged and lean forward as much as possible with your arms extended.
7. Sit on the floor, stretch your legs forward. Stretch your arms along the body and fix them on the floor. Lift your legs off the floor one by one and rotate your feet.
8. How to develop the most flexibility problem areas- hips and back surface shins? Stand on your right leg, pull your left heel up to waist level. Secure your leg with a chair or any other surface. Reach up and raise your arms. Then try to touch your toes to your right foot. Change your supporting leg.
9. Sit on the floor, bend one leg and straighten the other back. Keep your torso straight, fix your hands on the floor. Move your torso back and forth with a spring and slide your foot back so that the outstretched leg stretches. Change your leg.

   

   Yoga classes promote the development of body flexibility.

10. The starting position is the same as in the previous exercise. Springily swing your body left and right and slide slowly outstretched leg in the same direction. Repeat with the other leg. By regularly performing last exercises for body flexibility, you will learn to do the splits.

Knowing how to develop body flexibility, you will quickly get visible results from your training and be able to feel the results achieved in practice.

A person's flexibility is measured by how much mobility their joints have, which depends on the surrounding muscles, ligaments, and tendons. Having good flexibility can prevent injury and loss of mobility, improve your posture, and help relieve back pain. Many people focus only on muscle strength and size, without considering that the muscles also need to be quite flexible in order to perform the full range of movements, for example, during squats or deadlifts. By combining dynamic stretches, static stretches and specific exercises, you can quickly develop your flexibility.

Steps

Stretching techniques

Make sure you are performing the exercise correctly. When performing stretches, always follow scientifically based guidelines (such as those from the American College of Sports Medicine, or ACSM). You can also consult with your physician, sports physician, qualified trainer, or physical therapist to tailor a stretching program that's best suited to you. A professional will show you how to do the stretches and make sure you are performing all the movements correctly, so you can increase your flexibility in no time.

Listen to your body. Pay attention to your body's signals, such as pain or stiffness. Each person has their own optimal degree of flexibility that they should strive for. Tight muscles and limited range of motion indicate that you need to introduce into your sport mode warm-up exercises. Flabby, weak muscles, as well as loose and dislocated joints, are signs that you should focus on strengthening your muscles and joints.

Create a workout routine. According to ACSM recommendations, you should stretch for at least two to three days a week after a proper warm-up, such as after walking. Several types of stretches should be done for each major muscle group, including the shoulders, chest, arms, abs, buttocks, thighs, and calves. Remember that your abilities, goals and level of flexibility are different from others, so don't compare yourself to others.

Warm-up exercises. To warm up your muscles, perform low-intensity dynamic stretches that work the same muscle groups as you do when you exercise or play a sport. These exercises will gradually increase your heart rate, blood flow to the muscles and body temperature, thereby increasing the benefits of stretching. If you want to get the most out of stretching and become more flexible as quickly as possible, you should exercise until you break into a light sweat.

Do dynamic stretches. Dynamic stretches stretch muscles under the influence of impulse, without being held in a limiting position. This type of stretching can increase muscle strength, make you more flexible, and increase your range of motion. Additionally, dynamic stretching before your workout will help you get more benefit from static stretching, bringing you closer to your desired results.

Buy a Pilates roller. A Pilates roller can be bought at a sporting goods store for 1500-3000 rubles. Choose a roller with a PVC core. It can help relax contracted muscles, reduce inflammation, improve blood circulation and flexibility. As with stretching exercises, focus your attention on your core muscle group and muscles that feel too tight.

Not every person can boast flexible body, however, if desired, it can be developed. And in order to know how to do this, it is important to understand what flexibility is, what it gives a person, what the flexibility of the body depends on. Read on to learn more about this and how you can improve flexibility.

Flexibility is usually called the maximum possible mobility of joints. With well-developed flexibility, a person will not only be healthy and physically prepared for stress, but will also be able to become less susceptible to injury. And in order to achieve this, you need to know what exercises and methods for developing flexibility exist.

Many athletes, training at home or gyms, develop muscle strength and volume. However, this is not enough to train flexibility. Special active exercises, including static and dynamic stretching, allow you to develop flexibility.

The main feature of such training is regularity. You can make your body more flexible at any age. The only question is how much time a person is willing to spend on this. When you decide to increase your flexibility, you need to be prepared for the fact that the expected result will not appear quickly. For getting high performance a necessary condition is regularity of classes and a gradual increase in loads. With this training regimen, you will notice positive changes within 1-1.5 months.

When developing body flexibility, it is worth understanding not only why it is needed, but also what it depends on. this parameter. This human ability is primarily related to joint mobility. In addition, the degree of development of flexibility is affected by:

• elasticity of muscle fibers, ligaments and tendons;
• stretching of muscle fibers (stretching);
• anatomical features of joint surfaces;
• athlete's age.

It is worth noting that each person’s joint flexibility may differ due to individual anatomical characteristics. And if there are any contributing to the increase physical capabilities factors, that is, those that hinder the development of flexibility. Among them are:

• the age of a person, after all, than younger man, the more opportunities and inclination he has to develop physical parameters bodies;
• the physiological moment of the ratio of tissues in the body (in particular, elastin and collagen) - the higher the level of collagen and elastin in tissues and joints, the better they can stretch;
• other features of reflex manifestations during stretching.

Developed flexibility plays an important role for overall tone and well-being. Therefore, very often exercises to develop flexibility are practiced in fitness training. Their great advantage is that they can be performed in combination with exercises of a wide variety of directions. In addition, they can be performed mixed with other types of load or as a separate complex.

Training aimed at developing flexibility allows you to work not only muscle fibers, but also joints and ligaments. Therefore, a person, developing flexibility, can improve his plasticity. These qualities will help him react faster to different types load, and at the same time be less susceptible to injury.

Benefits of Stretched Muscles

If we talk about why body flexibility is needed and what good things can give a person physical development, then structurally all these advantages can be placed in the list:

• Good stretching of the muscles stabilizes and improves blood circulation in their fibers, having a relaxing effect and preventing “freezing” (which often occurs during prolonged periods of inactivity). Therefore, flexibility exercises are especially recommended for those who have sedentary work or a sedentary lifestyle.
• Thanks to improved stretching and flexibility, a person will have good endurance and strong immunity, because exercises to develop flexibility are the same physical activity that is beneficial for the body.
• By improving your flexibility, a person also develops coordination of movements. As a result, the likelihood of injury and sprains is minimized.
• A person who exercises, at least every other day, will be able to get rid of stress, emotional tension and bad mood, and also confirm his life position;
• Regular training will help, even if you have never been able to do it.
• Sufficient physical activity and exercises that improve flexibility also activate recovery processes in the body. Against this backdrop, in just a few weeks regular training the person will feel much better, and after a few months he will notice that he is getting sick less.

Therefore, those who want to carry out general strengthening of the body should know how to increase the flexibility of the body correctly. For this it is worth Special attention pay attention to the main rules of training and selection of exercises.

Basic Rules

Deciding to improve your physical fitness Due to stretching and flexibility, a person must be ready for hard and persistent work. The success of training for plasticity and flexibility depends, first of all, on the desire and efforts of a person. If you set a goal to become flexible, you can achieve good results through moderate but carefully practiced physical activity.

At the same time, knowledge of the rules is no less important detail training. The main recommendations for those who want to develop their flexibility are:

• Good. Each stretching workout should be preceded by a warm-up. 10 minutes is enough, which will help warm up the muscles and prepare them for the main load.
• Systematicity, regularity. Good stretching can be achieved provided that the exercises special exercises will be held every other day.
• Gradual increase in load. Flexibility will develop with a gradual increase in performance and load, allowing you to stretch muscle fibers without pain (which usually happens with a sharp increase in amplitude).
• Optimal time. It is best to perform exercises for body flexibility in the first half of the day (preferably in the morning). You can also perform these exercises after your main workouts. However, if the feeling of fatigue is very strong, then it is better to transfer the stretching complex to the next day.
• Smoothness of movement. Stretching the muscles should not be accompanied by severe pain. Therefore, all movements should be performed without sudden movements. At the same time, the load should be dynamic, and the muscles should be worked thoroughly. Minor pain or discomfort will be considered acceptable.

Example training

So, having familiarized yourself with the rules of how to develop body flexibility, you can begin the actual set of exercises. First, as expected, a warm-up is done. It could be simple physical exercise With own weight or light gymnastics. It is recommended to warm up for about 15 minutes to sufficiently warm up the muscles. This is followed by a basic set of exercises for developing flexibility, which are suggested below.

For young people

and good flexibility, which are included in this complex, can be performed in your usual conditions - at home. The simplest action that allows you to stretch your muscles and improve flexibility is hanging on a bar (horizontal bar, rings) with a gradual increase in load (hanging time). Other exercises that can make up the main training complex:

• Starting position – sitting on the floor with your legs apart and your back straight. Raising your arms up, you need to lean forward as close to the floor as possible without bending your legs. There are different variations of this exercise that are used for stretching: i.p. bend to each leg in turn or, clasping your toes with your hands, smoothly stretch your forehead to your knees.
• I.p. – standing on one leg, leaning the other on the back of a chair. Perform leisurely springy movements, trying to touch the knee with your torso, while simultaneously placing your arms straight forward behind the toes of your feet in support. For each leg, you can perform 3 sets with 3-5 repetitions in each.
• I.p. – a stand with an emphasis on the window sill. From this position, you should lower your body down with your head and bend your body, sagging at the shoulders and lower back. When performing this exercise, you can constantly change the amplitude and speed of movements, as well as the distance between the hands.
• I.p. - lying on your back with your knees bent. From this position, smooth lifts of the body are performed (bridge exercise).
• I.p. – feet shoulder-width apart, arms at the same distance – raised above the head. Holding the stick with your hands, you need to bend your torso back and forth. When bending back, the body weight is transferred to the toes, at the same time the maximum deflection of the torso in the chest area occurs.

Yoga has become especially popular lately as a complex for developing flexibility. We suggest you familiarize yourself with some stretching exercises by watching the video.

For adults (from +45 years old)

Due to the individual characteristics of older people, for them the complex for developing flexibility may contain slightly different exercises. If we talk about what exercises people over 45 years old can use to improve their stretching, then the following would be optimal:

• Circular movements of all limbs, top part housings.
• Bend back and forth and to the sides in a standing position with your feet hip-width apart.
• Pulling your legs back and to the sides (can be done while leaning against a wall).
• Deep squats, standing with your feet less than shoulder-width apart.
• Hanging on an inclined board (special, which is used to strengthen and maintain the tone of the back muscles that support the spine).
• Still very popular. This complex takes into account all age characteristics.

Concluding the article, it is worth recalling that muscle stretching exercises must correspond, first of all, to the level physical training person. The load must be increased gradually to eliminate the risk of injury.

Instructions

We develop our hands: we clasp them in front of the chest, without unclenching our fingers - arms forward, left, right. At the same time, we turn our palms forward. Next, we place our hands on the back of the chair, stand at an angle of 90 degrees, and bend forward and backward, straining our hands as much as possible at this moment.

Developing the torso: feet shoulder-width apart, slowly bending and touching the right heel, then the left. We clasp our shins with our palms and begin to sway without unclenching our hands. We try to touch our heads to our feet. Download.

Developing the legs: One is on the ground, we take the second in our hands and press it to, repeat several times. Beginners can perform the exercise while lying down. We repeat the exercise with both legs. Swing your leg, forward, backward, with slopes to the left and to the right. The leg should be relaxed.

Helpful advice

All exercises are performed with repetitions 8-16 times, a full set of exercises for one workout is repeated 2-3 times.

Sources:

• how to develop flexibility in a child

Many sports require not only a large muscle mass, but also excellent flexibility. Such parameters are determined largely by genes and biology, although anyone can try to develop them.

Instructions

Work on your stretching. This is the simplest and most obvious solution, which will allow the body to move in many more planes than before and, in general, will help you feel lighter in everyday life. Train yourself to stretch before each workout - this will relax your muscles and prepare them for stress. However, at the end of the session, be sure to spend 15 minutes stretching: muscles (such as, for example) have less chance of tearing when warmed up. Basic exercises are the slopes ( good result consider the opportunity to fully rest your palm on the floor without bending your knees) and stretch in the letter V - this is how you should spread your legs while on the floor. In this case, you should aim for 180 degrees, but 120 is an achievement.

Change . Of course, not completely, but try besides athletics do, for example, acrobatics or snowboarding. This will not only load new muscle groups for you, but will also significantly increase coordination - and this can compensate for any lack of innate plasticity. The ideal type for this can be called - it requires maximum smoothness of movements and the ability to work with your body in hundreds of different situations. To avoid switching completely to this discipline, look at a few basic lessons on the Internet and work on the most simple movements. To bring them to perfection, professionals can spend several years.

Spend more time on bars and other types of metal structures. For inspiration, you can watch the BBC channel about animals: monkeys are simply the height of plasticity. This is due to the fact that even a simple climb up the Swedish stairs takes 3 times more energy. more muscles than the bench press. Real flexibility lies in the ideal ability to work with own body, without loads and excess weight. Therefore, pull-ups different grips are almost perfect physical activity.

Go to "4". The most best exercise, which came to us from the East, is again a copying of primates. Stand with your palms completely flat on the floor and your feet on your toes. At the same time, hold your head as high as possible and try to walk around the apartment. If the exercise causes even the slightest inconvenience, go to the bitter end until you learn to smoothly perform somersaults, spins and jumps in this position.

Video on the topic

Helpful advice

Don't worry about looking stupid. This is true only until you begin to be surprised at your own plasticity.

The level of flexibility of the body indicates the condition of the joints, ligaments and muscles. If a person without special effort twists in the spine and performs many other complex movements, then we can say that it is flexible. Stretching and twisting exercises will help increase the flexibility of the body.

Instructions

Stand up straight, raise your arms up, clasp your fingers. As you inhale, move your knees, pelvis, stomach, and chest forward. Bend your spine back in an arc, lower your chin to the base of your neck. Breathe calmly; if you feel a trembling in your body, then get out of the pose. The return occurs in this way: while inhaling, first point your knees back, then your hips, straighten your spine.

Place your feet shoulder-width apart, lower your arms along your body. As you exhale, bend your body toward your hips. Stretch your chest forward, place your palms on your shins. As you inhale, straighten up.

Stand on your right knee, take your left leg to the side, raise your arms up. As you exhale, bend your body sideways towards your left leg, bending your spine as much as possible. Hold the pose for 1 minute. Inhale and straighten up completely. Swap your legs and lean to the right.

Sit on the floor, spread your legs to the sides, raise your arms up. Exhale, bend your chest toward the floor, place your palms on the floor in front of you. Try to relax your leg muscles as much as possible, this will allow you to gradually bend even lower towards the floor. After 3 minutes, slowly straighten up.

Get on your knees, lower your arms along your body. As you inhale, open chest, move your shoulders back, lower your palms onto your heels, pointing your pelvis forward. Try to lift your buttocks from your heels as high as possible, tilt your chin towards the base of your neck. After 20 seconds, while inhaling, push your palms off your heels and stand up straight.

Sit between your heels and lower your buttocks completely to the floor. If this body position is difficult for you, then raise yourself slightly above the floor; after a few sessions you will be able to easily sit in the pose. If you perform the exercise without pain, then lean back and lean on your elbows. The most difficult position of this stretch is to lower your back completely to the floor. Perform the exercise for 1 – 4 minutes, depending on your physical sensations.

Unfortunately, almost every woman has to face the problem of stretch marks. These unsightly mauve scars can instill an inferiority complex and take away the joy of wearing revealing clothes. And if it is completely impossible to remove stretch marks at home, it is worth trying to prevent their appearance.

Today there are so many cosmetic and medical products that can get rid of the problem or at least make it less noticeable. So don't wait until the scars turn white. You can get rid of stretch marks only when they are purple.

Prevention for pregnant women and more

It is known that stretch marks mainly appear during pregnancy, after sudden weight loss or during puberty. Be that as it may, you can always take preventive measures.

First of all, you should not allow sudden weight fluctuations. This means you need to watch your diet and exercise.

Take a contrast shower daily, combining it with salt peeling once a week.

Massage problem areas yourself using caffeine lotion or regular honey. Coconut or olive oil will also work.

During pregnancy, wear a bandage, use creams with collagen and elastin, and make cool compresses with essential oils.

What you can do with your own hands

If the problem still occurs, you need to use folk recipes against stretch marks while the scars are still pink. The most popular treatments include wraps, peels and homemade ointments.

You need to buy aloe vera juice from a pharmacy. Add 20 drops of an oil solution of tocopherol (vitamin E) and 10 drops of retinol (vitamin A) to 200 ml of liquid. Apply the substance to the affected areas of the skin in the morning and evening. Store the mixture in the refrigerator.

Pour 1 g of mumiyo with a teaspoon of water and wait for complete dissolution. Combine the solution with any fragrance-free body cream. This portion is enough for one use. Use every day.

To make a scrub, you need to grind 2 dessert spoons of rolled oats in a coffee grinder and combine them with the same amount of blue clay. Add the pulp of one avocado and a tablespoon of wheat germ oil to the dry mixture. Rub into clean skin after shower. Remove the remains with a napkin.

Traditional recipes against stretch marks include paraffin wraps, which should be done after regular coffee peeling. Dissolve cosmetic paraffin (lanolin) in a water bath and quickly apply it with a brush to the affected areas in three layers. Wrap up on top cling film and a towel. The procedure time is 2 hours.

Salon services

If it doesn’t work at home, you can resort to salon procedures. It's not cheap, but it guarantees 100% results.

Ozone therapy is recognized as the most effective. The procedure is quite painful, as it involves introducing gas under the skin. In addition to stretch marks, ozone therapy also removes cellulite. The full course of treatment is 10 weeks - one session per week.

Myostimulation will also help get rid of stretch marks. During the procedure, the skin is exposed to a current of a certain frequency, which disperses stagnant fluid in the tissues and tones the skin.

Mesotherapy involves microinjections administered with a special gun under the skin to different depths. For optimal effect, it is recommended to combine at least two types of procedures.

In a static position, the muscles become numb and begin to atrophy over time. The easiest way to train muscles is stretching exercises. You won’t have to sweat during exercise, so the basic muscle stretching routine is a real pleasure, not only warming up the body, but also preventing joint diseases.

Stretching is important for health and flexibility. The most common stretching exercises prolong life and the ability to move independently even in old age.

Main positions

The basic complex for muscle stretching includes the concepts of static tension, as well as passive, active and dynamic stretching.

Static stretching is usually used by beginners to warm up. The poses are performed slowly to stretch and warm up the muscle at the same time. From the beginning to the maximum stretching of the muscle, at least half a minute should pass.

In passive stretching, the muscles are also stretched very slowly, but resistance is added to exert the load. For example, while stretching the inner thigh, you can rest your spread legs against a wall or grab the hands of a partner who is in front.

Active stretching is a continuation of passive stretching. When the muscles become stronger, it is necessary to refuse outside help and perform exercises only with the strength of your own muscles. A striking example of active stretching is yoga and Pilates, when stretching is combined with the lungs strength exercises without weighting.

The most effective exercises for stretching are based on dynamic stretching. Poses are no longer static. The muscles, stretched to the limit, smoothly move from one position to another, while maintaining slight tension in the muscles.

Proprioceptive muscle relief

The most common stretching exercises do not involve maximum muscle contraction. But people related to professional sports, be sure to perform a similar complex.

The technique for performing such exercises is quite simple. First you need to tense a certain group of muscles without moving this part of the body, i.e. isometrically. Then you need to relax and stretch the muscle to its maximum point.

Proprioceptive muscle relief often performed with an additional complication. In such exercises isometric tension, relaxation and stretching ends with contraction of the agonist muscle.

How to Avoid Injury

Despite their static nature, stretching exercises can entail serious injury, if done incorrectly. To avoid sprains and ruptures of ligaments, you should not neglect warming up. In addition, while performing the poses, it is necessary to breathe evenly, without holding or quickening your breathing. It is also worth remembering that impatience and haste will lead to injury and pain, but will not improve the result.

What is the secret to perfect stretching?

How to achieve amazing stretching? The main thing is to get real pleasure from the process of stretching muscles and joints, strive for perfection and not stop at the difficulties of exercise. Get good stretching possible at almost any age. The first thing you need to do is warm up your body thoroughly before doing stretching exercises. This process must be given at least 10-15 minutes, otherwise you risk “tearing” the muscles, thereby achieving nothing. Only a well-warmed body can develop amazing stretching skills.

The room in which stretching exercises are performed should not be cold, as the muscles need warmth and comfort throughout the workout. People wrongly think that amazing stretching can be achieved by doing sudden movements with large amplitude. It is calm, slow and measured movements that are conducive to good stretching of muscles and joints.

A technique that promotes effective stretching

In order to get perfect stretching, professionals recommend using the following technique. It is necessary to take the pose that is required to work specific muscles. Stretching consists of slowly stretching until the feeling of comfort borders on slight pain. Having reached this position, you should linger for at least 30 seconds. It is at this moment that the muscles work most actively and stretch to their maximum level. Workout after workout will allow you to become more flexible. It will be possible to stay in a statistical stretching pose no longer for 20-30 seconds, but for a minute or more, while the pain limit will move further and further. When training muscles, it is imperative to pay attention to the part of the body that you are pulling. Minutes of relaxation between approaches are also very important. During this period of time, you need to relax not only your body, but your thoughts.

In order to achieve perfect stretching, you must strive to ensure that the muscles and ligaments are stretched symmetrically. Of course, you shouldn’t expect a noticeable positive result after just a week of daily training, but after a month or two you will be able to enjoy the results of your efforts.