50 exercises to stretch the muscles of the whole body
Sport And Fitness Educational Program / / December 19, 2019
You need to stretch after a workout. So you will be able to deepen the stretch, without injuring the muscles and ligaments.
Warm up before stretching
When you stretch after exercise, the muscles are already warmed up and more warm-up is not required. If you decide to arrange a separate class in stretching, first do some exercises:
- Articular warm-up: rotate the joints, do tilt and rotate the body.
- 5-7 minutes of cardio: running or exercise Jumping Jacks, «Cliffhanger", running in place lifting knees high, jumping rope.
Once you've warmed up a bit, you can begin to stretch.
How and how much to stretch
With these exercises, you will be able to arrange for the self-employed and well-stretching stretch all the muscles of the body. However, it will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in training.
To stretch the muscles well, linger at each position for 30 seconds to two minutes. Can you hold still, or soft spring. Sharp movements in bodily injury, so leave them for another sport.
We give exercises to stretch from top to bottom: the neck, shoulders, arms, chest and back, press, buttocks, thighs, calves.
Exercises to stretch the neck
1. Tilt your head back and sideways
Tilt the head back, pulling on the front of the neck. From this position, tilt your head to the left. For greater effect, put your left hand on the right side of the head, but do not push hard.
Repeat to the other side.
2. Tilting the head forward and sideways
Put your right hand on the left side of the head. Tilt your head forward and to the side, increasing the pressure with the help of hands.
Repeat to the other side.
3. Stretching back of the neck
Put one hand on the back of the head, and the other - on the chin. Lower your head, making a double chin. In this case, the neck remains straight, neck tends upward. You should feel voltage in the back of the neck, especially in the skull base.
Exercises to stretch the shoulders
4. Stretching front shoulder
Get your hands behind your back, hold one arm wrist second. Bend your elbows and lift the wrist above. Free chest forward and feel the stretch the front of the shoulders.
5. Stretching the middle of the shoulder
Grasp the opposite elbow, shoulder press to her and pull it down. Repeat with the other arm.
6. Stretching rear shoulder
Grasp your right hand above the left elbow, push it to the body and straighten, lower your right shoulder down. Left hand pull right up, lifting her elbow. Feel tension in the back of the shoulder.
Repeat with the other hand.
7. stretching triceps
Approach the wall, lift up your left elbow, forearm rewound behind. Lower the left shoulder down. To verify that it really sank, and will not rise during the stretch, place your right hand below the left armpit.
Repeat on the other side.
8. stretching the hamstrings
Take hold of the door handle, rack or other support, turn back to her. Expand the arm with his elbow up and post body slightly forward.
Repeat with the other arm.
9. Stretching triceps and shoulders
This position allows you to simultaneously stretch the triceps of one hand and the front part of the shoulders of others. Start with one hand behind his back from top to elbow looked up, and the second from the bottom - elbow looks at the floor. Try to connect your wrist for back on the blade level.
Change hands.
10. Stretching the wrist extensors
Sit on your knees, put your hands in front of him so that the back of the hand touching the floor, and his fingers were facing each other. Gently shift your weight on your hands, stretching the forearm. To enhance the effect, try clenched fist.
Exercises to stretch the chest
11. Stretching the chest in the doorway
Go to the doorway, lean on elbows schools and post the chest forward, stretching pectoral muscles.
12. Stretching the chest wall
Put his hand on the wall, lower the shoulder and turn around in the opposite direction. Repeat with the other arm.
Exercises for stretching the back
13. Stretching back at the bar
Stand next to the reception, trainers or other mainstay, turn toward her left shoulder. Right hand on the rack above his head, apply the pelvis to the right and down, stretching the entire right side of the body.
Repeat to the other side.
14. Stretching the lumbar muscle
Sit on the floor, move your right foot forward, left - back. Bend your knees at an angle of 90 degrees or slightly more. Put your right hand on the floor, lift your left over your head. Left foot down and pull back the body leans forward and twist to the side of the right leg.
Switch legs.
15. Stretching the back extensor muscles
Sit on the floor, bend your legs at the knees and place the feet on the floor. Grasp shin hands from the inside of the wrist, place on foot. Lean forward with kyphosis as low as possible.
16. Pose child
Sit on the floor, buttocks should touch the heel. Lean forward, lay down on his stomach on his knees and stretch your arms.
17. Pose muzzle dog down
Stand on all fours, then post pelvis backwards and upwards, so that the body resembled angle. Arms and back have to pull in one line, knees can be bent and the heel - off the floor. The main thing is that the back remains straight, not rounded in the lower back.
18. Traction in vise
Grasp the short horizontal bar and hang freely, relax the body. Legs must remain on the ground. Relax them, just bend your knees.
19. Inverted stretching back
Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then let down their head. Hands rest against his elbows on the floor, the brush support lower back. Do not lean on the neck, the fulcrum - the shoulders.
Exercises for stretching press
20. camel Pose
Kneel, post chest up, stretching the spine, and then lean back, putting his hands on his heels. Try to bend in the thoracic region. Head does not throw back, look up.
21. Pose dog muzzle up
I lie on the floor on your stomach with your hands under the shoulders. Squeeze yourself up, hips lifted, feet remain on the floor. Lower the shoulders, cave in the thoracic region.
22. Backbends standing
Stand with your feet together. Raise your arms and join hands over the head. Rotten in the thoracic and fold the body back. Strain buttocksTo avoid strong bending at the waist.
23. The lateral tilt
Stand up straight, put your hands over your head, interlock your fingers into the lock and turn palms up. Pull up and bend first to one and then the other way.
24. Twisting the spine lying
Lie on the floor on his back, arms at sides, palms raskinte down. Move the hips to the left, lift the left leg, bending it at the knee, get it for the right foot and try to put a knee on the floor. Turn your head to the left and relax.
Repeat to the other side.
stretching exercises for the buttocks
25. stretching lying
Lie on the floor on your back, lift your legs bent at the knees. The ankle of the left foot put on the right knee. Push the knee of the right leg to the left, to deepen stretching. Repeat with the other leg.
26. Stretching on all fours
Get on all fours, the ankle of the right foot put on the left knee. Free pelvis back to deepen the stretch. Repeat with the other leg.
27. stretching sitting
Sit on the floor, extend your legs forward, straighten your back. Bend one leg at the knee, grab the drumstick hands and press it to her breast. Lower thigh should be parallel to the floor, lying on top of the forearm and pressed it to her breast, covering one another brush.
Repeat with the other leg.
28. dove posture
Sit on the floor, bend one leg at the knee at a right angle and move forward, a second pull back and straighten. You can bend forward and place the forearms on the floor.
If you find it difficult to perform this pose on the floor, try to put your foot on the rise.
Exercises to stretch the front of the thigh
29. Stretching the quadriceps lying
Lie on the floor on stomach, Lift one leg and grasp his hand on her ankle. Pull the leg to the buttocks, taking care not to tear off the hip from the floor. Repeat with the other leg.
30. Stretching the quadriceps on one knee
Stand on one knee and grasp the hand of the sock facing the back legs and pull your heel to the buttock. Strain your gluteal muscles: this will deepen the stretch. Repeat with the other leg.
31. Stretching the hip flexors
Stand on one knee, bend both legs at an angle of 90 degrees. The back is straight. Tighten your buttock muscles and move the pelvis slightly forward. You should feel tension in the front of the thigh standing behind the legs and groin.
Switch legs.
32. deep attack
Take a deep lunge forward. Put your fingers on the floor on either side of the foot. Knee straight leg lower to the floor. You try to go below and do not expand in the direction of the pelvis.
Switch legs.
Exercises for stretching the back of thigh
33. Stretching Femur with expanders
Lie on the floor, one leg straight, leave on the floor, the other lift. Throw expander, Rope or rope to the foot and leg to pull on itself. Switch legs.
34. stretching standing
Stand up straight, take a step forward. Tilt your body almost parallel with the floor. If you leave the straight leg is stretched over the top of the rear side of the thigh, if a little bend the leg at the knee - the bottom.
Repeat with the other leg.
35. The slope of the feet
Sit on the floor, stretch your legs straight ahead. Lean to the legs and place your hands on either side of the feet or farther. To deepen the stretch, you can straighten your back for a few seconds, and then bend over.
36. Inclination to the one leg
Sit on the floor, one leg pull forward, a second bend at the knee and place the foot near the pelvis. Lean to the straight leg, grab hold of the foot and pull the sock over. Try not to round your back.
Repeat with the other leg.
37. The slope of the standing
Spread your legs wide, toes pointing forward. Lower the body down, keeping your back straight, until you put the palms on the floor.
38. The longitudinal splits
driving around in longitudinal splits so that the iliac crests were sent forward. Place the palms on the floor and hold your body weight on your hands. Try not to roll out the hips and shoulders to the side.
Exercises to stretch the inner thigh
39. deep squat
Stand next to the reception, or simulator, which can be grasped. Feet shoulder-width apart, toes and knees deployed outwardly. Drop down into a deep squat, keeping back straight.
40. Butterfly at the wall
Sit on the floor with your back straight, legs folded in front of the feet together. Try to lower your knees to the floor, but do not press on them with his hands. Keep your back straight.
41. Frog
Lie on the floor on his stomach, knees outward and bend your legs at a right angle. Try to put a bowl on the floor.
42. A frog with a straightened leg
Lie on the floor on his stomach, knees outward to hips parallel to the floor. One leg bend at the knee, straighten second. Try to put a bowl on the floor. Repeat with the other leg.
43. fold forward
Sit on the floor, slide the straight legs wide and then leaned forward. Try to lie on his stomach on the floor, bend your knees.
44. transverse twine
driving around in cross twine. Do not pull the pelvis back strongly, ideally it should be in line with the knees and feet. Place the palms on the floor, and permitting stretching - forearm. Pull the pelvis down to the floor.
45. Stretching next to the wall
Lie on the floor close to the wall. The body should be perpendicular to it. Open your legs and let them sink slowly under its own weight. Hold this position for 5-10 minutes.
Exercises to stretch the outer side of the thigh
46. hip abduction
Stand next to a wall, turning to her right side. Start right leg behind the left back and sit down. The left leg is bent, the right remains straight and pulls farther to the left. Straight body hangs over the left leg.
Repeat to the other side.
47. stretching standing
Get your left foot behind the right front and lean to the left. You can put one hand on the belt, lay your hands over your head or in front of him. The more bends the body, the better stretched muscles.
Exercises to stretch the shins
48. Stretching from the wall
The toe of the right foot rest against the wall and left him up on a step and a half ago. Foot firmly pressed to the floor, the left leg straight. Try to get the right knee to the wall, stretch the muscles at the same time will be the left foot.
Switch legs.
49. Stretching from the wall of the heel
Stand close to the wall. Right sock put on the wall, pull the left foot on a step and a half ago. Bend the left leg at the knee, increasing the stretch. Change legs and repeat.
50. Stretching the front of the tibia
Sit on the floor, stretch your legs straight in front of him. ream Put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.
Switch legs.
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