4 exercises for stretching, which will take about 10 minutes

Few people truly loves stretching, because the feeling during a workout is not pleasant. But for the sake of the elastic ligaments, tendons and muscles necessary to suffer! Here are four exercises that will take a little time, but regular repetition will bring many benefits.

Story

Meet this Michael Easter (Michael Easter). He, like most guys hate stretching. "Why waste time on it? Better I will do more sets in the gym! "- thought Michael.

How he regretted these thoughts, when one day decided to combine a run and exercise for the leg muscles in the gym! The result - an injured hip and a forced break in the classroom.

After this incident, Easter in touch with a physiotherapist and an expert on stretching from New York Kechidzhanom Doug (Doug Kechijian). He said that each person has its own limitations in mobility. We're sitting too much and can not boast a variety of movements that your body performs during the day.

For example, most people are so that their thighs are slightly offset to the right. This imbalance leads to the fact that the left hip is in constant tension.

Recipe Dag - every day to give 10 minutes of stretching.

Dr. Michael Kechidzhan recommend some exercises to those parts of the body that suffer most during the day. Their implementation will take no more than 10 minutes.

Michael felt relief on the first day, so I decided not to retreat, and to see it through, making stretching in a pleasant and useful habit. In the days of rest, he He stretched in the office during a lunch break or at home while watching TV. In the gym, stretching served as his warm-up. I had to ignore the sidelong glances of friends jokingly called the doctor Kechidzhana quack. And it was worth it!

After a month of daily 10-minute stretching pain it has become only an unpleasant memory. Michael could perform almost any movement and twist his body in such a position, which previously did not even dare to dream.

Earned pain and then allowed the flexibility to get the best results from training and to pump new muscle. Sporting success of Michael after a month of stretching - the best advertisement of this method: the number of pull-ups doubled, push-ups with a mark 15 jumped to the mark 50, and running speeds increased - Michael able to run 400 m 2 km in less than nine minutes.

Do you want to achieve the same progress? Then perform daily exercises suggested below. Make them your workout before the main exercise in the gym or run during breaks at work. And do not worry, this complex is designed not to gymnasts and yogis - exercise can perform even the most "wooden" man.

Exercises

Deep squats with extra weight

Pick up two light dumbbells and hold massage roller between the legs closer to the knees. Push your knees forward, and only then begin to squat until your buttocks will not appear directly above the floor. In this position, try to round your spine, pelvis tucked. Hold for five deep breaths and return to starting position - this is one repetition. Perform 3-5 reps of these.

Divan stretching

To begin, select a low sofa, chair, cabinet, or for CrossFit. Stand in lunge position, right foot front, knee is bent at an angle of 90 degrees. The left leg is retracted and is also bent at the knee (a knee, Put rolled towel), foot rests rise in support (sofa). Shin of the left leg should be almost perpendicular to the floor, knee looks down, the back is straight. Maybe at first you will have to lean on something for balance.

Hold this position for 1-2 minutes and repeat for the second leg.

Modified pigeon pose

It drops down to the floor, and put a pillow or massage roller under the left knee. Right knee is located behind and slightly to the left of the left lower leg. Swing on the hips back and forth for two minutes. Then switch sides and repeat on the other leg.

Stretching the muscles of the side

Hang on the bar. Squeeze your buttocks and hips slightly forward post. Take a deep breath and exhale slowly as you can. You should feel the exhale as stretch your obliques. Make five such deep breaths - it is one repetition. Perform 3-5 repetitions.

As you can see, exercise is really simple and will not take much time. But you will feel relief just after the first day of practice! It is particularly important to implement them to those who intensely involved in sports and whose muscles are constantly experiencing heavy loads. If you do not want to get hurt by the smallest non-compliance with technology or just a sharp movement and forget about classes for quite a long period, do not take themselves and 10 minutes a day. Take this time stretching and bear the pain completely innocuous, so you do not have to suffer much longer and longer. The body will thank you and please post workout sensation of lightness, absence of pain and, most importantly, improve athletic performance!