Pumping: active stretching for flexibility development

This complex will help develop the mobility of the hip and shoulder joints, as well as pump the mobility of the thoracic spine.

You can do it at the beginning or end of your main workout, and you can also repeat it at home to stretch your body well and improve flexibility.

How to do the workout

The complex is best done after warming up. Therefore, if you perform it at the beginning of a lesson or as a main workout, do a little warm-up first: twist your limbs in the joints, tilt and turn the body.

You can also do some simple cardio exercises:- burpee, jumping jacks, air squats, "rock climber». 10-15 repetitions of each movement will be enough.

After that, you can proceed to the complex. Perform five repetitions of each bundle (on each side):

1. Wall drop.
2. Stretching the hips with a lunge and transfer of the leg.
3. Stretching the gluteal muscles.
4. Tilt at the wall with a turn of the body.

How to do exercises

Lunge against the wall

Stand a step away from the wall facing it. Lunge back with your left leg, lower your knee to the floor, raise your arms up. Try to bend in the thoracic spine.

Come out of the lunge, place your palms on the wall at shoulder height so that your body is at an angle, and rise to the toe of the supporting leg. Bend your left leg at the knee and lift it up.

Then put your right foot on the whole foot and stretch the left back, parallel to the floor. Keep your hands on the wall. Check that the whole body is stretched in one line.

Hold the pose for a couple of seconds, then straighten up again, bend your left leg at the knee and go to the toe of your right, leaning your hands against the wall. Lunge again.

All this combination is considered at one time. Do four more of these, then switch legs and repeat.

Hip stretch with lunge and leg swing

Set your feet wide, drop into a deep side lunge on your right. Raise your arms up, straighten your back. Place your palms on the floor, step forward a little and place your right knee on the floor. Raise your straight left leg and bring it back.

Touch the toe of the foot to the floor to the right of the body, return the leg back and again go into a deep lunge with the hands at the top. This is one repetition. Move into a lunge on your left leg and repeat the same. Do 5 times on each side.

Stretching the gluteal muscles

Stand next to a stable support, located at the level of your waist, and grasp it with your hands. Bend the right leg at the knee, turn it to the side and place the right ankle on the bottom of the thigh. Push your pelvis back and lower yourself into a deep squat, stretching your gluteus maximus on your right side.

Hold the pose for a few seconds, rise up and repeat three more times. Then switch legs and do the same on the left side.

Tilt at the wall with a turn of the case

Stand with your right side against the wall, almost touching it with your shoulder. Take your right leg back and tilt your body forward with a straight back. Leaning on the wall with your right foot, and on the floor with your right hand, turn the body to the left and raise your left hand to the ceiling. Try to open your chest as much as possible. If you find it difficult to maintain balance, you can lower your raised leg a little lower and bend your knees more.

Straighten up, move your right leg forward, bending it at the knee, and turn your body to the right so that you are facing the wall. Open your arms to the sides, expand your chest as much as possible. Stay in the pose for a few seconds and bend over again, starting the combination of movements from the beginning.

Repeat four more times, and then turn to the other side and repeat with the left leg.

And be sure to write in the comments how you complex!