Stretching exercises and flexibility for beginners - tips and complexes for legs and back

Stretching or stretching refers to exercises aimed at improving the flexibility of the body. In modern medicine, stretching is present in a complex of rehabilitation programs for restoring body mobility after injuries. In professional sports, stretching is mandatory: it prevents traumatic sprains of ligaments, tendon muscles under high loads, and when they occur significantly increases the athlete's recovery rate.

Features and benefits of stretching for girls

Absolutely everyone can choose their own set of stretching exercises. Unlike even the "lazy sport" of Nordic walking with sticks, in which there are some restrictions on classes, in this case they simply do not exist. You can train your body, achieving high muscle tone and their active saturation with oxygen, at any time, at any age and in any physical form.

It is only necessary to take into account several nuances so that training and exercises at home on flexibility and stretching do not harm you.

• There are 2 types of stretching: static and dynamic. The first involves performing exercises in one position with maximum load on certain muscles. The second allows you to make sharp movements to increase the stretch. At the first stage, in the complex of exercises for beginners, categorically it is impossible to practice dynamic loads. This can lead to stretching and rupture of ligaments and tendons.
• The effect of classes you will see quickly: Feel the increased muscle strength, improve well-being due to a more active oxygen saturation of the body. Even your skin will freshen, and a few centimeters of fat will disappear from the sides. But to sit on the twine quickly with an unprepared person will not work. Twine stretching exercises will produce results after about 3 months.
• You can not do stretching from a state of rest. Before the main complex, you need to warm up the muscles well: jump on a skipping rope, do several swings with your feet, squat. And only when you feel that the blood has actively “played in your veins”, proceed.
• You can perform muscle stretching exercises at any time of the day. But according to fitness trainers, the best moment would be the evening. After work, simple gymnastics can relax and calm you down.
• During class, you should only feel muscle and ligament tension, but not pain! Intense sharp pain indicates injuries that must not be tolerated. Do everything smoothly and carefully, listening to your feelings.

Foot stretching

Charge for the development of flexibility and stretching of the legs will help to tighten the hips and lower legs, tone up the calves, eliminate the effect of sagging in the breeches. The simplest complex for beginners includes only 4 exercises.

Exercise 1

1. Lunge forward with the right foot, rearrange the left. The knee of the left foot should rest against the floor. Use the right knee or floor as a palm rest.
2. Lean forward slowly. When you begin to feel the tension of the thigh muscles, freeze and hold in this position for at least 30 seconds.
3. Take a deep breath, then as you exhale try again to lean forward as far as possible. Freeze again for 30 seconds.
4. After completing, change your leg and try again.

Exercise 2

1. In the same position, rest on the knee of the left leg. Straighten the right one completely. Lock your hands on the floor.
2. Keeping your back straight, slowly tilt your torso forward. When you go down as far as possible, freeze for 30 seconds.
3. Take a breath, as you exhale, try to bend even lower. At this point, you should feel the stretching of the muscles of the back of the thigh. After 30 seconds, return to the starting position.
4. Do the same with the other leg.

Exercise 3

1. Lie with your back on the floor, lift your right leg up and grab it just above the knee with your right hand.
2. Relax, take a deep breath. Then, as you exhale, slowly begin to pull your leg toward you. When you reach the "peak point", delay for 30 seconds. Keep your foot perfectly straight.
3. Repeat the exercise with the left foot.

Exercise 4

1. Sitting on the floor, connect the feet, and rest your elbows on your knees.
2. Leaning forward, slowly push your elbows on your knees. You will feel the extension of the inner muscles of the thighs and groin ligaments. Keep your back straight.
3. At peak tension, freeze for 30 seconds. Then return to the starting position and repeat the exercise up to 5 times.

Stretching for the back

People with chronic back pain are well aware of the benefits of spinal stretching exercises. With their regular implementation, the pain completely disappears. In addition, exercises for stretching the back increase blood supply to the spinal cord, provide an active supply of oxygen to the brain. For office workers who spend the whole day working at the computer, gymnastics will be the prevention of osteochondrosis of the lumbar spine.

Exercise 1

1. Get on all fours, keep your back straight, look at the floor.
2. Take a deep breath, as you exhale, bend the back as far as possible, in an arc.
3. Hold for 15 seconds, repeat at least 10 times.

Exercise 2

1. Lying on the floor with your back, press your shoulders tightly against it.
2. Throw your right leg behind your left, turning the torso in the lumbar region, and without lifting your shoulders off the floor.
3. Hold for 30 seconds, repeat with the other leg.

Exercise 3

1. Sitting on a chair, stretch your arms forward and squeeze your palms into the castle.
2. Stretch your arms intensely, keeping your torso motionless.
3. Perform 2 minutes.

These simple stretching exercises and flexibility for beginners will help you to feel better and will bring great health benefits.