2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
We write a lot about various useful exercises for losing weight and developing strength, but somehow we completely forgot about such an important form of physical activity as stretching. And it is completely in vain - these exercises are extremely important for maintaining muscle tone, developing flexibility, plasticity and coordination of movements. You should definitely incorporate stretching exercises into your daily practice, especially since they do not take a lot of time and do not require any equipment to do them. For example, you can do some exercises right in bed before going to bed or right after waking up.
Performing this set of exercises in the morning will help shake off the remnants of sleep, cheer up and be a great start to the day. It is no less useful to stretch slightly before going to bed: you can relax, forget about daytime stresses and worries, and tune in to a night's rest.
1. Twisting on the back
While lying on your back, bend and raise your left knee, and then lower it to the right side. At the same time, the left arm and shoulder are extended perpendicular to the body, the head is turned to the left. With your right hand, you can help yourself by pressing on the thigh and achieving an even greater twisting effect. Stay in this position for 30 seconds, then switch sides.
2. Pulling the knees to the chest
In a prone position, bend your leg, then pull it with your hands to your chest. Don't use too much force to avoid stretching your ligaments. Stay in this position for 30 seconds, then change legs.
3. Lying half split
In a supine position, lift your bent leg up and grab your foot with your hands. Helping yourself with your hands, press your knee to the body. Hold this position for 30 seconds before changing legs.
4. Stretching the quads
While lying on your side, grab the top of your ankle and pull it towards your buttocks. By varying the distance of the knee from the bed, you can target different muscle groups. Remain in this position for 30 seconds, then roll over to the other side and repeat for the left leg.
5. Cobra
This exercise will stretch the muscles of the neck, chest, abdomen, and also develop the flexibility of the spine. While lying on your stomach, rest on your hands and raise your head and shoulders up, without lifting your pelvis from the bed. Hold in the maximum deflection position for 30 seconds, then gently lower yourself back down.
6. Flying on the back
Sit across the bed with your legs extended forward. Slowly lower yourself back so that your shoulders and head hang off the bed. Try to reach the floor with your hands, while experiencing the maximum stretch of the muscles of the chest, abdomen, arms. Hang in this position for 30 seconds.
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