Stretching exercises on the mat. Stretching exercises. Stretching the back, holding the wall

03.12.2021Heading: Payment

Every fitness lover knows that at the end of a workout, you must definitely do stretching exercises. However, not everyone understands why this is necessary and how to do it correctly in order to increase the flexibility of the body and the elasticity of muscles and ligaments. Stretching refers to procedures that are relaxing and soothing, there is no stress component during classes, so it is perfect for training in the evening.

First of all, competent stretching is necessary for those who are intensively involved in sports, including fitness. Each workout should end with stretching exercises, and once a week, stretching should be given at least one hour.

Thanks to the exercises, blood circulation, posture, the work of the nervous and other body systems improves, muscles recover much faster after active loads. In some cases, stretching can become almost the only fitness area that is suitable for a person with health problems.

Stretch rules

Flexibility exercises are a must for every active lifestyle fan.

And in the formation of a female figure, stretching is far from the last place. “A beautiful female body is a flexible body” is the motto of every girl who “wants to sculpt” herself through intense training. Regular stretching brings great benefits for the whole body as a whole:

makes the body relax;
develops coordination;
helps reduce the risk of injury during intense exercise;
gives you the opportunity to listen to your body, learn to enjoy the movement.

Stretching exercises are easy enough to master, as good physical condition is not a prerequisite for a successful workout. The main thing is to pay attention to the individual flexibility of a person and the presence of chronic diseases (especially problems with the spine and joints). Classes during pregnancy are not prohibited, but the physiological changes that occur in a woman's body during this period require special attention.

Flexibility and stretching exercises can be done right and wrong, so the first few workouts should be under the supervision of a trainer. There are several basic rules for competent stretching:

Warm up or warm up. "Cold" muscles and ligaments do not stretch well, so injuries are inevitable. To avoid them, you need to perform several intense exercises for fifteen to twenty minutes.
The muscles must be acted upon gradually, avoiding jerks, lingering in the limit position for a few seconds. When stretched due to sudden movements, a rupture of the muscle fiber occurs, in place of which a denser tissue forms over time. The consequence of injury is a deterioration in the elasticity of this area.
You can not stretch to severe pain. Pain should be moderate and short-lived.
Passing several stages during stretching is mandatory. A gradual increase in the degree of impact on the muscles will help to achieve the desired result faster.

Stretching exercises

After warming up and pre-stretching, you can proceed to the main exercises that develop flexibility. Muscles are protected by a special natural mechanism that works when overstretched. As a result, instead of stretching, they contract and become even more enslaved.

Stretching exercises for beginners are practically no different from exercises for “advanced” ones. The main difference is the period of time for which it is necessary to linger in the limit position. For beginners, the pause is no more than thirty seconds, and for experienced athletes it can be up to one and a half minutes. The time of keeping the muscle in stretch should be no more than 15-20 respiratory cycles until slight pain appears. You can alternate tension with relaxation and gradually increase the degree of stretching.

You need to start training with stretching the muscles of the neck, then move on to the shoulders, back, arms, chest and abs, and lastly perform exercises for stretching the legs.

With proper and regular exercise, you can significantly increase flexibility and even sit on the twine.

First you need to warm up and prepare the muscles of the lower extremities by performing a variety of swings and lunges, as well as rotations in the joints.

To stretch any muscle, it is necessary to perform a movement opposite to that in which it participates. Therefore, stretching on a twine should begin with an impact on the muscles of the inner thigh.

There are several basic movements that will prepare the muscles and ligaments for the twine:

Wide lunge, when one leg is bent at the knee and is in front, and the second is located behind. As you exhale, try to stretch your foot forward as far as possible (while your back should remain flat), linger and return to the starting position. Repeat.
Sitting stretch. While in a sitting position, spread your feet as wide as possible, stretch your arms forward and try to lie on your chest on the floor. Hold for a few seconds and stretch as you exhale even further.
Lying stretch. Lie on your back, spread your feet apart, put your palms on the inner surface of the thigh and pull the hips to the sides. The exercise is performed slowly and smoothly, avoiding jerks.

Every girl dreams of a flat and elastic tummy, so she performs a large number of approaches to the press. Therefore, the abdominal muscles need to be stretched first. An example is the "reverse bridge" exercise. It is necessary to lie on your stomach, rest your palms on the floor, tighten your buttocks and slowly bend your back, lifting your head, chest, and then your stomach off the floor. This exercise allows you to work on the rectus abdominis, external oblique and internal oblique muscles. It is undesirable to bend too much, as it can provoke problems with the lumbar spine.

There are practically no contraindications for this, therefore anyone can do it. If there are still significant health problems, especially with joints and muscles, then before starting stretching exercises, you should consult a doctor or an experienced trainer.

A pleasant addition to training will be not only excellent flexibility and good mood, but also getting rid of a few extra pounds. If you do it right, you can spend energy no less than in more active types of fitness.

Why is stretching necessary? Stretching exercises are very useful and necessary for maintaining health. People are used to spending a lot of time at their desk, home computer or TV, but did you know that such a long stay in a sitting state is unhealthy?

Since this contributes to the shortening of the muscles of the anterior side of the thigh, discomfort in the shoulders and back, deterioration of posture, and the threat of irreversible deformations of the skeleton.

Therefore, in order to avoid such problems, you need to regularly perform stretching exercises. In addition, stretching exercises contribute not only to improving well-being, but also to a night's sleep.

The tips in this article will help you keep your body flexible throughout the day.

Stretching technique

1. It is very important to feel your body

We make movements slowly, stretching exercises, we try to fully feel how the tendons, ligaments, joints, muscles are stretched. If pain occurs, you are either overexerting yourself, or you have made a mistake in the execution technique. If you do not feel anything, then you are not doing the exercise correctly, or you are stretching weakly.

2. Remember to relax

It seems to be simple, but many people, when doing stretching exercises, are unnecessarily strained.

3. Remember to breathe deeply

Such breathing helps to relax the muscles, which improves their stretching. Also, deep and slow breathing increases the benefits of exercise by stimulating blood flow. Movements are performed only at the exit. Having fixed the pose, we exhale, inflate both the chest and the stomach. When exhaling, we imagine how excess tension leaves our muscles with air.

4. Stretching exercises

We stretch the weak side of the body, twice as long as the flexible one. If there is a feeling that one side of the neck or body is stretching worse than the other, give it 2 times more time (or do more turns) until it is as flexible as the other.

5. We monitor the position of the body

The most common mistake is bending the back. In almost all exercises (about 95% of exercises), the spine should be kept straight. Before tilting, we inhale and stretch up harder. We bend from the hips, without hunching over and without bending the lower back.

A set of stretching exercises throughout the day

1. Exercise in the morning shower

Stretching exercises It is recommended to start doing stretching exercises in the morning immediately under a warm shower or after it. Why in the morning and under a warm shower? Because at this time the muscles are warmed up, and you will also be energized for the whole day. The following simple exercises are recommended:

Standing under a warm shower, we raise the arms above our heads, join our palms into the castle and stretch ourselves harder, while liberating our back and shoulders.

We direct a warm stream of water to the back of the neck, slowly turn our head to the right - until it stops, and then repeat the exercise to the left. Repetition - 5 times.

After taking a shower. We dry out, putting either the right or the left foot on some kind of elevation and bend forward as deep as possible. Thus, we stretch the hamstrings.

2. This three-minute set of exercises is very intense and is performed after waking up in the morning.

We perform these exercises while standing, doing 12 repetitions and pauses for 2 seconds, with maximum stretching.

We rotate the neck. We press the chin to the chest and do stretching exercises in a semicircle, bringing either the right or the left ear closer to the shoulder.

We shrug. We raise our shoulders to the ears and slowly lower them.
We turn our shoulders. Shoulders slowly describe circles.

We rotate with our hands. Stretch your arms to the sides so that they are parallel to the floor. Then, without bending the arms, we describe circles.

We rotate the hips. We put our feet a little wider than the hips, bend our knees a little and rotate the pelvis, as if we were twisting a halahoop.

3. Do stretching exercises after aerobics, cycling, running, walking and other cardio workouts.

Why just after cardio? The fact is that during cardio training, our muscles are more supple and elastic, which allows us to stretch it to the maximum. After carrying out any physical activity that contributes to an increase in heart rate and breathing, we rest for 6-11 minutes so that the heart rhythm becomes normal.

4. Stretching the legs while in line (perform this exercise when we stand for a long time and move little)

Are you standing in line (shop, bank, etc.)? In order not to waste time, we perform the following stretching exercises: we rise on tiptoe as high as possible and slightly linger in this state. Then we go down on the whole foot. We raise the toe of the left (therefore right) leg as high as possible and linger in this position for 25 seconds.

5. By the end of the working day, we devote 3 minutes to the next complex.

Having studied some studies, we can say that the peak of human flexibility occurs in the evening 14.30-16.00. This is due to the natural biorhythms of a person. Stretching exercises should be performed at any time, but based on this study, during this period of time they are most useful and effective.

Stretch the hamstrings while sitting. We sit on the floor, stretching exercises, stretch the right leg forward and press the left sole to its thigh. Lean forward without arching your back. After 25 seconds, return to the starting position. We repeat the slope, only we stretch the left leg forward.

Stretch the sides. We sit on the edge of the chair, we press both soles to the floor. We rest with the right palm on the seat. Raise your left hand above your head. We stretch well, and then we bend to the right. After 25 seconds, return to the starting position. We repeat on the other side.

Stretch the hips. We sit on the edge of the chair, we press both exercises for stretching the sole to the floor. Place the left foot on the right thigh. Lean forward with a straight back. After 25 seconds, return to the starting position. Then we repeat the exercise, while changing the position of the legs.

We stretch the chest. We stand straight, feet hip-width apart. We connect the palms behind the back in the lock. Pushing the chest forward, lower the shoulders up, back, down. To increase the stretching of the chest, we do not hold our hands behind the bottom, but slightly raise them up. After 25 seconds, return to the starting position.

6. Every evening before going to bed we raise our legs.

Sit as close to the wall as possible. Then we lie down on our back and raise our legs so that the buttocks, the back of the thighs and the heels rest against the wall. There will be a feeling of stretching of the muscles of the legs. We maintain this position for 6 minutes.

7. Stretch your fingers.

By doing these exercises daily, we will improve flexibility and increase hand strength. The result will be more noticeable if we work with them one by one:

All fingers. Place your palm on your hip or table. As much as possible, stretch the fingers apart from each other, leave them in this position for 30 seconds.

Thumb. We put the brush on the table with the palm up, slightly spreading the relaxed fingers. We connect the ends of the index and thumb. After 3 seconds, we return to the starting position. In turn, repeat this exercise with the rest of the fingers.

Spider move. I put my hand on the table. Moving the fingers, we “crawl” with the hand on the table.

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports, it has formed into a separate direction, known as stretching. And even those who do not play sports should at least occasionally stretch to keep the body in good shape and health is normal. This is especially true for those who work in a sedentary job and lead an inactive lifestyle. Consider why stretching is needed for beginners at home, and what exercises it can include.

Also, stretching will give you the following Benefits:

muscle elasticity, joint health;
minimizing the risk of injury;
relieve muscle tension after physical activity;
blood circulation will improve;
the body will become more flexible, posture - even;
it will become easier for you to keep balance and control your body;
you will become more flexible and plastic, girls will gain grace, become more sexy.

Types of stretching

Stretching is divided into several types. Between themselves, they differ in amplitude, duration of the lesson, as well as the time of holding - before or after the main training. You can choose any type that you like, the main thing is regularity and efficiency. So, there are the following types of stretching:

static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limit position, you must linger in it for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, it is not necessary to endure it.
Dynamic. Dynamic stretching means you will be in constant motion. One of its simplest examples is lunging forward and backward with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between the legs. In fitness, this type of stretching often alternates with strength exercises.
Passive stretch. It is often performed with a partner - mostly an instructor or trainer - who makes gradual efforts. The passive partner should only inhale, exhale and relax.
Active stretch. A classic stretch in which you need to make every effort to stretch the muscles. For example, you need to hold on to a support, raise one leg and increase the action using your hand.
Ballistic stretch. This is a rather risky stretch that is not suitable for beginners and is often practiced by Japanese martial arts enthusiasts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with a passive one.

Stretching exercises for beginners require certain rules to be followed, because you should get the maximum benefit and efficiency from it, and not the opposite effect. The basic rule is that all movements should be performed smoothly, carefully and without jerks. Decide in advance which muscle group you will use, and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

If you plan to exercise at home, be sure to study safety precautions to eliminate the risk of injury.
If your goal in stretching is to sit on the splits, work not only on the legs, but also on the back. If it is constantly bent, the muscles will not be able to become elastic. Also note that as you stretch, you should not hold your breath, Otherwise, the body will suffer from a lack of oxygen.
Muscles in the process of stretching should be as relaxed as possible. Also it is important to increase the training time and the amplitude of the stretch each time. But this should be done gradually - slight pain is acceptable, but serious discomfort is contraindicated. You have to learn to listen to your body and know when to stop.
If you work out in the gym in groups or master video stretching lessons for beginners, you don’t need to try at all costs to reach the indicators of the instructor or your neighbor on the mat. The indicator of flexibility is different for each person, and it also develops in different ways. Try to be better than you were yesterday, not better than someone else.
Severe pain is a warning sign. She says that the load is not yet up to you, or that you are violating the execution technique.
Do not rush to start stretching with twine. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, spinal diseases, arthritis and arthrosis, damage to the pelvic joints, as well as some problems in the cardiovascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home should not be too difficult. It is better to start small, safely and comfortably for yourself, increasing the load in the future. Consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn about it as much as possible. There are many misconceptions about this type of activity. Among them are the following:

Myth 1. Stretching requires special inclinations. Perhaps this is true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.
Myth 2. It is impossible to start stretching as an adult. Many people think that stretching exercises should start in childhood, and they are no longer available to adults. This is not true. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. (Learn everything about it from the article) However, in fact, you can start exercising at any age. Of course, you will not sit on the twine right away from scratch - you will have to try, again, starting with small loads.
Myth 3. Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. In no case should you stretch to serious discomfort - stop at a state of tension.
Myth 4. You can't lose weight from stretching. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, energy costs are present. Accordingly, it promotes weight loss.

1. Exercise for the back "Kitty"

Get on all fours. Gently arch your back up, then gently bend it down as well. In each final position, fix for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other to the chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, try to lean forward towards the other leg.

3. Stretching the calf muscles

In a standing position, lunge with one leg and bend it at the knee. Pay attention that the feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other.

5. Exercises for stretching the chest

For the chest, use the following simple exercises:

Connect your hands in a lock behind your back, raise them up in this position.
Stand up straight, keep your back straight. Raise your hands up in the lock, start stretching.

6. Lateral thigh stretch

It is necessary to sit down, bend one leg at the knee, take the other to the sides. Now tilt to the side. For the other side, repeat the same steps.

7. Abs exercise

Lie on your stomach, put your hands on the floor. Raise the top of the case.

To start this complex will be enough. Over time, the load will become too easy for you, and then you can begin to perform more complex stretching options, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. There are a large number of stretching exercises that are suitable for beginners. Stretching for beginners in the video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and observe safety precautions. Then you will soon notice that both your health and your figure are constantly changing for the better.

In the article, you will find a lot of useful information regarding stretching (stretching).

In short, I will tell you: about the types of stretch marks (static / dynamic), what is the difference between them, their advantages / disadvantages (which is better for a beginner, etc.), I will touch on a very topical issue that interests many beginner guys / girls: “ how to stretch correctly” (where to start, what to do, how to do it, etc., so as not to harm and not waste time).

Well, and finally, I will tell you about the complex of the best (effective) exercises for stretching all the muscles of the body (neck, trapezium, shoulders, arms (biceps, triceps), chest, back, and of course the legs), of course talking about the technique of their implementation , everything is detailed with pictures, in general, so that there are no unnecessary questions.

Each has its own goals, for example:

do the splits;
improve posture,
improve muscle elasticity;
develop coordination;
acquire a flexible and "obedient" body, which will help you easily master new sets of exercises in various directions ...
for fighters, for example, to perform kicks (for example, (hit to the head), etc.)
to improve *nt*mn*th life, new poses are all business =)
etc. in general, there are a lot of directions.

But! Let's not fan the air with stories that it is useful, everyone needs it, etc.

Everyone makes his choice, a person wants to do it - ok, no - this is his choice.

How to stretch correctly?

Always follow the simple rules below, and everything will be zashib =)

1. Before stretching the muscles (it doesn’t matter if it’s the legs or other parts of the body (back, chest, arms, neck, etc.), be sure to warm up before training.

This is vitally important so that you do not harm yourself, do not get injured (stretching or something else), because the body is “cold”, and muscles and ligaments stretch very poorly on a cold body, therefore injuries are inevitable. Do you need it?...

If you are engaged in anaerobic training ( gym, training with iron), then stretching should be performed after training (not at the beginning, as some individuals mistakenly do, but only at the end, after strength training).

This is done specifically due to the fact that stretching helps to relax and relieve tension from the muscles. Accordingly, if you put it at the beginning of the training, before strength training, where mobilization of forces is required, you will only worsen your strength results.

2. Perform absolutely all stretching exercises smoothly, under control, without any sudden rash movements / jerks that can lead to injury (even on a warm muscle).

3. During the performance of this or that exercise, try not to strain your muscles, because relaxed muscles stretch much better (more efficiently).

4. When doing stretching exercises, always make sure that your back (namely, the spine) is even (you can’t slouch, twist, because this way you reduce the flexibility and elasticity of muscles and ligaments).

5. Breathing should be as calm and even as possible (starting position - inhale (nose), stretch - exhale (mouth)) - watch this (and in no case, do not hold your breath while doing this or that exercise, this not allowed).

6. As a rule, the execution time for one exercise is about 60 seconds.

Well, in general, it varies depending on the flexibility of your muscles (at first, as much as you can, usually it is 5-10 maximum 15 seconds, however, each time (gradually) you need to try to increase to the desired minute or more, depending on your fitness).

7. Get into the habit of exercising (training) regularly (and not when you feel like it / want it, once a week or a month ... because the effect of such training is like a goat's milk). I would recommend that you start with at least three regular workouts per week (less will not be enough), and gradually (under control, according to your well-being) increase to daily training (if you wish), no, even 3 times will be with your head.

8. What else can I say... oh yes, in no case do you need to copy someone.

Do not try to stand out by throwing show-offs, how cool I am (I am), etc.

Always stretch for yourself, not for someone else.

Always consider your personal stretch limits or injury is inevitable. The sheepskin is not worth the candle...

9. If you are doing stretching with a partner, be very careful and tell him about your feelings. I'm not arguing that stretching together is more fun, but be very careful and speak up right away if you feel too much, because your partner cannot feel when your thigh is about to break ... (this is just an example, get the point).

10. A very common mistake many people make is that they do not pull muscles, but ligaments! Ligaments are strong and almost inextensible shells of joints.

Breaking them is quite difficult, but with due diligence it is possible.

As a result, you will have to undergo a long rehabilitation, or completely forget about training.

Therefore, always observe elementary precautions, namely:

Slightly bend your knees as you pull your hamstrings;
When working on stretching the legs, remove the lateral load on the knees by turning the toes of the legs up;
Just be careful when stretching the small muscles of the arms or the vulnerable muscles of the shoulder girdle;
Avoid severe pain when doing flexibility exercises.

11. Many do stretching in such a painful way that they simply can not stand it and give up this activity. This is not the right approach!

In no case should you endure pain, for this is the direct and shortest path to a hospital bed.

However, stretching should not be too pleasant if you want to get serious results in the foreseeable future. Do you understand?

In general, no severe pain, but do not just filonte ....

12. Stretch the body should be symmetrical, paying equal attention to each limb or half of the body. If you pull your right leg for 5 minutes, please pull the left leg for the same amount. Nothing less.

Only in this case, you can count on the benefits of stretching exercises.

13. A reasonable duration of a flexibility workout is considered to be at least 30-50 minutes, no less. More - you can, but not less (although at the initial stage I spent 15-20 minutes, gradually reaching 30 minutes, I never do more than 30 minutes, because there is no need - those who seriously do this, who want to achieve serious results).

When should you not stretch?

There are practically no contraindications for muscle stretching, so anyone can do it.

However, it is not recommended to perform various exercises to stretch any part of the body if:

Severe spinal injuries;
Inflamed hip joints;
Sick lower back;
With bruises of the legs;
In case of cracks in the bones, especially the pelvis;
With high blood pressure.
Classes during pregnancy, according to experts, are not prohibited, however, the physiological changes that occur in a woman's body during this period require special attention ... therefore, be vigilant (see how you feel).
And also, in no case should you train stretching on a cold body (without a warm-up), I have already talked about this in detail above.

P.s. Ideally, if you have significant health problems (especially with joints and muscles), then before starting stretching exercises, you should consult a doctor or an experienced trainer.

In case you have been stretching and you experience the following symptoms:

Dizziness
muscle spasm
Unexplained crunching or clicking in the body

Then see for yourself how you feel, maybe you need to rest for 5 minutes, you can change the exercise, you can stop training altogether ...

Types of stretch marks

There are five types of stretch:

Active - the practitioner himself makes efforts to stretch one or another part of the body.

Passive - these are movements made with the help of a partner (work in pairs).

With this type of stretching, the amplitude is greater than with independent work, however, the training has one subtlety: if you do not reach it, then there will be no effect from the exercise, and if you drag it, you can get injured. It is for this reason that you:

Must be absolutely confident in the competence of your partner;
Constantly inform (during the performance of this or that exercise) about your feelings to him, so as not to get injured.

In my opinion, this is a kind of metamorphosis of static stretching, which is performed not under its own weight, but under the influence of the partner's effort. Here, in fact, are all the differences.

Dynamic - unlike static, this type is performed in motion.

The simplest example is lunges with one foot forward (back), to the side.

An increase in the amplitude of movements is achieved by increasing the speed or intensity of the exercise.

Ballistic - in short, this type is performed with jerks and springy actions (prohibited for wellness stretching).

In detail, the basis of ballistic stretching is made up of jumps, pushes and other sharp power movements that contribute to muscle stretching.

Please note that all exercises are performed with maximum amplitude and abruptly (the only type in which exercises are performed not smoothly, under control, but abruptly), due to which jerky traumatic stretching of muscle and connective tissues occurs.

During such a load, the joints and muscles experience risky overloads, so this method is not widely used (for beginners, as far as I know, it is not recommended).

Statistical is the most effective type of stretching recommended by doctors. In this type of stretching, a certain pose is taken, in which all muscles are maximally stretched, after which the body position is fixed for 15-30 seconds (maximum 1 minute).

P.s. in general, the fixation time depends on the flexibility (stretching) of a person. In my opinion, in fact, all these types can be divided into two types (statistical (holding) and dynamic (in motion). Why reinvent the wheel, who knows.

Conclusion: The ballistic type of stretching is the most traumatic, because, as already mentioned, it includes various swings and springy movements with a large amplitude ...

Accordingly, if your muscles and joints are not properly prepared, then this can lead not to stretching, but to torn ligaments, muscle injuries, “knocking out” the joint, and so on ...

That is why, for most people, I would recommend that you start stretching training only with static smooth exercises.

In the future, as your fitness (length of service, experience, etc.), see for yourself.

The best stretching exercises for all parts of the body

Do not forget that only after a thorough warm-up, you can move on to the main exercises that develop the flexibility of any part of the body. As a rule of thumb, stretching should begin with a neck stretch, then move on to the shoulders, back, arms, chest, and abs, and lastly, do leg stretches. This is me, for reference, so that you are aware)), but do not worry, I have already compiled everything for you below, just start repeating.

Neck

Exercise number 1.

The exercise can be performed both standing and sitting (in my opinion, it is more convenient to stand).
Head tilts are performed with the help of the hands: the free hand is simply extended along the body (in our example, the right one), the working hand (in our example, the left one) performs the movement, namely: with the left hand, gently pull the head down to the shoulder.
After that, just hold this position for as long as you can, and then switch to the other side.
Repeat a couple of times on each side.

Exercise number 2.

Stand up straight.
Place both palms on the back of your head.
Slightly pressing them on your head, stretch your chin to your chest.
Stay in this position and feel the stretch in the back of your neck (see pic #1 below).

Shoulders, back, chest

Exercise number 1.

The exercise is performed while standing.
Stand with your feet shoulder-width apart and raise your right hand up.
Then pull it over your head close to your ear. Grab your right elbow with your left hand and gently pull your hand towards your ear. You should feel tension in your deltas (shoulders).
When you feel it, stay in this position for as long as you can.
Repeat with the other hand.

Exercise number 2.

Stand straight, feet shoulder width apart.
Put both hands behind your back so that your elbows are bent at an angle of 90 degrees (see as in the picture above).
Grab your other hand as close to your elbow as you can and pull it gently across your back to the opposite shoulder.
Hold the stretch for as long as you can, and then stretch with your other hand.

Back

Exercise number 1.

Grab a pole or pole with one hand and lean back, straightening your legs so that the back muscles are stretched.
Hold for as long as you can, feel the stretch (burning) in this position, then repeat the exercise with the other hand (see the picture above, you will roughly understand what it is about).

Hands and wrists

Exercise number 1. Triceps stretch (and even shoulders, back)

Starting position, standing, feet shoulder-width apart (according to convenience).
First, throw (raise) one arm (say, right) back behind your back, and bend it at the elbow.
Now we pull up the second hand (left), that is, we take the left hand by the right elbow and begin to pull it gently, slowly, under control, as far (deeper) as possible.
Hold the stretch for as long as you can, and then repeat the exercise with the other arm for as long as you can.

Exercise number 2. Stretching the biceps

Kneel on the floor and place your hands down in front of you, pointing to your knees with your fingers.
The thighs almost touch the feet.
Arch your back and lean back slowly, under control, keeping your elbows motionless and your palms on the floor, so that tension (stretching) of the muscles we need occurs.
Stay in this position (when it burns) for as long as you can.
Then relax for 15-20 seconds and repeat the exercise again several times (as you feel).

pectoral muscles

Exercise number 1. Stretching the pectoral muscles on the rack

Find some kind of support (vertical) like a wall (as shown in the picture above).
Go to the wall and place your hand on the wall or any other vertical surface (depending on what you find) and bend your elbow 90 degrees while leaning forward with your whole body and slightly to the side of the arm until you feel the tension of the pectoral muscles.
After that, linger in this position for as long as you can (in order to stretch the muscles of the chest), and then repeat the exercise on the other side.

Exercise number 2.

Stand in an upright position and pull your outstretched arms back while keeping them locked (as shown in the figure below).
After that, not abruptly, but in a controlled movement (if you can, of course) raise your hands to the ceiling (as long as you can, according to your health), it is important to keep your arms straight with all this - until you feel a stretch in the pectoral muscles.

Press

Exercise number 1.

Lie on your stomach and place both hands on the floor directly in front of you (as if you are going to do push-ups).
P.s. I push with my fists (I have a wrist injury), but you can, with your hands (see for yourself).
Raise your head and chest off the floor, arching your back slowly and carefully. Feel the stretch as your abs stay in this position for as long as you can.
Then rest and repeat several times.

Exercise number 2.

Starting position: standing, feet shoulder-width apart.
Place one hand on your belt (as shown in the picture above) and tilt your torso to that side while reaching for your hand.
Then repeat on the other side.

Legs

Exercise number 1.

Sit on the floor. Legs are widely spaced.
Start tilting your torso forward as low as possible, then do springy up and down tilts.

Exercise number 2.

Sit on the floor with your legs wide apart.
Bend to the right leg as low as possible. Hands hold on to the leg below the knee.
Do springy tilts up and down at least 10 times. (you can go up to 50).
Return to starting position and repeat with the other leg.

Exercise number 3.

Sit on the floor. The legs are moved and stretched forward.
We tilt the body as low as possible, trying to reach the ankles with our hands. If this is difficult, the knees can be slightly bent.
We make smooth springy tilts up and down at least 10 times (reaching 50). Your goal is to touch your head to your knees.

Exercise number 4. It's like sitting on a twine 🙂

Move your feet away from each other until you feel a stretch in the leg muscles of the inner thighs during the stretching exercise (the final pose of the legs in the form of an obtuse angle, approximately 120-140?).
Tilt the body down, put your elbows on the floor (or try to reach for it, but not jerkily, but slowly). Stay still (hold, feel the tension) for 5-10-15-30 seconds (depending on how flexible you are).
Every day, try to put your feet further apart, increasing the time of immobility in all intermediate poses.

Exercise number 5. stretching the back of the leg muscles (looks like a lunge).

Stand on a hard surface with a straight body.
Extend your left leg forward (and your right leg back) as far away from you as possible.
Bend it at the knee, dropping down. Keep your back straight, feeling the stretching of the muscles of the legs during the exercise, stop in such a position that the angle of the bent right knee is 90 degrees.
Relax the core - let the weight of your body be distributed downward, increasing the pressure on the legs. We stand as still as we can (as usual, no more than 1 minute).
You can try to put your hands in a “lock” behind your back (to be honest, for beginners this is very difficult, so you can just put your hands on your hip or on the floor, or you can even hold them on a handrail / lean against a wall (if you can’t keep your balance).
Repeat everything with the left leg.

Exercise number 6. Lunges to the side

Lunge to the right side, the toe of the left leg at this time looks forward (or at a slight angle outward) and the whole foot is on the floor, the left leg is straight. Stretch (lower), feeling the tension. The same must be done on the left side.

Exercise number 7. forward bends

Place your feet shoulder-width apart.
With your legs completely straight (the knees don't bend at all, watch this, that's the point of the movement) perform 12 springy forward bends.

Exercise number 8. Groin stretch, inner thighs

Sit on the floor, then press your feet together.
Grasp your feet with your palms.
Rest your elbows on your knees (see picture).
Start slowly pressing your elbows on your legs and at the same time tilt your torso forward (in principle, you can just put pressure on your legs so that they get apart, and keep your torso straight, see for yourself).
In any case, make sure that your back is straight at all times.
Bend as you exhale, and, having reached the peak of the tension, linger in this position for as long as you can (in the future, reaching up to 1 minute). Then return to the starting position and repeat such inclinations a few more times (as you feel).

Exercise number 9. Stretching the back of the thighs

Sit on the floor. Straighten both legs in front of you.
Start reaching your hands towards the toe (or even further if you can), feeling the tension in the back of the thigh, linger for as long as you can (up to 1 minute).
Repeat the exercise several times (as you feel).

Exercise number 10. Pulling the front of the thigh (quadriceps)

Stand up straight, bend one knee and press the heel against the buttock with one or both hands (as shown in the photo).
If necessary, help yourself with the opposite hand to maintain balance.
Watch your knees, they should be in line, and the inner thighs are tightly compressed.
Tighten the gluteal muscles and twist the pelvis a little forward and upward - this way you will increase the sensations. Hold this position for as long as you can (no more than 1 minute) feeling tension in the front of the thigh (quadriceps).
Repeat all over again with the other leg.

Exercise number 11. Stretching the hips and buttocks

Lie on the floor with your back down. Bend both legs at the knees.
The upper body is completely relaxed.
Raise your left leg to your right knee (as shown in the photo).
Embrace your right knee with both hands and begin to slowly, under control, pull it towards you.
Change the mutual position of the legs and repeat the exercise.

Exercise number 12. Ankle stretch (shin, calves)

Stand facing the wall, then rest your palms on the wall.
Take one leg back 40 - 60 cm, without lifting the heel off the floor (if it is still torn off, then press it to the floor in order to feel tension in the ankle and calves. Otherwise (if you do not press the heel), the exercise loses its meaning.
It is only when the heel is pressed that you feel a burning sensation (tension), only in this case, a stretch occurs. In general, they pressed the heel - and linger in this position for as long as you can (up to 1 minute).

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

Joint warm-up: twist the joints, make tilts and turns of the body.
5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that the backs of your hands touch the floor, and your fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands from the inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.