Pain in the lower back, shoulders, wrists? Many during strength training is often neglected stretch before and after the exercise program. As it usually happens - you come into the room and immediately began to engage in the gym. And if some do at least a few simple exercises to warm up before exercise, after it almost no one does anything. And for good reason. Stretching is useful for your muscles and for the mood. It makes your muscles flexible and joints - more mobile, helps to avoid salt deposits and fills your brain with oxygen, as in stretching your breathing relaxed and deep.
And it helps get rid of stress, back problems and tunnel syndrome.
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The only thing you need to remember - this is not to overdo it. Stretching does not like heroics. Haste can cost you quite expensive. As a child, I was engaged in acrobatics and decided to please his beloved teacher, and at the same time prove to myself that I can still quickly and correctly. To the right of the longitudinal twine me were only a few centimeters. In the end, I so badly pulled his right leg that within a year could not raise it higher than 90 degrees. About twine could do to forget. So take your time and do not prove anything to anyone (even yourself).
stretch the wrist
Excellent exercise to give the wrists to relax and get rid of the pain in the joints. Good preventive maintenance tunnel syndrome.
Standing or sitting raise one hand by themselves, brush the hand so that the angle between the brush arm is 90 degrees. Second hand grabs the brush from the outside and gently start a little pressure on yourself. The same make with the second hand.
Getting rid of the pain in the shoulders
Pain in the trapezius muscles of the neck and is familiar to everyone who always sits at the computer and writes a lot. In right-handers often hurts more than the right side, and left-handed - left as the shoulder of the working hand always gets a big load. Get rid of this unpleasant tension, a simple massage that you are able to do themselves.
Put your left hand on the back of your neck, take a deep breath and squeeze the shoulder as you exhale. Take 3 to 5 replicates. Then put your left hand on your right shoulder, on the trapezius muscle, and repeat the same exercise. Then do the same thing with your right hand.
stretching torso
This exercise not only helps to stretch the muscles of the torso, but also creates the mental, emotional and physical balance.
This exercise can be done both with special equipment and without it. Stand with your feet together, feet parallel. Lift up your hands so that your elbows are close to the ears.
Take a deep breath and lean slightly to the left, pull your left side. That is, you start to drag on the left hand up and a little to the side, keeping an eye out for the fact that the elbows and remained close to the ears, and legs - together. The slope should not be deep. Your body should remain in the same plane as the arms and legs. If you start to make a deeper slope, you are a little deviate either forward or backward. In this case, will be attracted at all those muscles and you can easily get injured.
Then exhale and straighten. Do the same to the right side.
Relieves pain in the back
This exercise will help those who suffer from back pain. Great warm-up for office workers. In addition, the stretching helps to remove clips from some of the internal organs.
Bend your right knee to 90 degrees, left foot put on the mat or cushion. Lean slightly forward and place your hands on your right knee. Pull the belly in ourselves, buttocks muscles are strained, just imagine that you have to move your left knee a little forward. When it is necessary to stay in place. Taz clearly looking ahead thigh of the left leg and looks directly. So wait 20 seconds, then take a rest for 10 seconds and then return to this position already at 30 seconds.
The same repeat with the left leg. Remember that the angle of the knee should be 90 degrees, the knee should not extend beyond the foot. Back straight, shoulders are deployed.
We obtain energized
Who they have at least once in his life he did not make "longitudinal crease"? At least on the same physical education classes. That's just very much doubt that our teachers paid attention to quality. According to Chinese medicine, this exercise relieves reserve supply of energy, which is between the kidney. It calms the nervous system and allows the blood to circulate freely between the kidneys and adrenal glands, improves digestion, stretches the spine, shoulders and hips, reducing fatigue.
Sit on the floor with your feet together, feet parallel, slightly move the pelvis back. Take a deep breath, put your hands over the top and lean. The slope should be done not in the waist and hips. The back is necessarily a straight line, we are drawn chest to knees, trying to squeeze the abdomen to the thighs. Tailbone moves back. No need to try to do as soon as the deep slope. This can be done only by people with a good stretching and preparation! Spina necessarily straight, no bends at the waist and the area of the blades! Even if you can lean forward just a little bit, but you do it right, the desired effect is achieved.
More advanced users can pull the socks and foot itself. Make sure that your knees do not bend. If you get to get your hands to your toes, grab the big toe in the ring of the thumb, index and middle finger and pull a little forward. Elbows bend strongly toward (it helps to keep your back straight), the chin slightly toward you.
Quiet breathing, the muscles are relaxed. Feel them and release, allow heat to circulate through your body. If you have a lot of time on this exercise, you will notice how very small steps will move forward.
The above exercises are easily performed anywhere, even in the office. And they do not need a lot of time.