Every fitness lover knows that at the end of a workout, you must definitely do stretching exercises. However, not everyone understands why this is necessary and how to do it correctly in order to increase the flexibility of the body and the elasticity of muscles and ligaments. Stretching refers to procedures that are relaxing and soothing, there is no stress component during classes, so it is perfect for training in the evening.

First of all, competent stretching is necessary for those who are intensively involved in sports, including fitness. Each workout should end with stretching exercises, and once a week, stretching should be given at least one hour.

Thanks to the exercises, blood circulation, posture, the work of the nervous and other body systems improves, muscles recover much faster after active loads. In some cases, stretching can become almost the only fitness area that is suitable for a person with health problems.

Stretch rules

Flexibility exercises are a must have in every fan's workout routine. active image life.

Yes, and in the formation female figure Stretching is far from the last place. "Beautiful female body– flexible body” is the motto of every girl who “wants to sculpt” herself thanks to intense training. Regular stretching brings great benefit for the whole organism as a whole:

• makes the body relax;
• develops coordination;
• helps reduce the risk of injury during intense exercise;
• gives you the opportunity to listen to your body, learn to enjoy the movement.

Stretching exercises are easy enough to master, as a good physical training is not prerequisite successful workout. The main thing is to pay attention to the individual flexibility of a person and the presence of chronic diseases (especially problems with the spine and joints). Classes during pregnancy are not prohibited, but the physiological changes that occur in a woman's body during this period require special attention.

Flexibility and stretching exercises can be done right and wrong, so the first few workouts should be under the supervision of a trainer. There are several basic rules for competent stretching:

1. Warm up or warm up. "Cold" muscles and ligaments do not stretch well, so injuries are inevitable. To avoid them, you need to perform several intense exercises for fifteen to twenty minutes.

2. The muscles must be acted upon gradually, avoiding jerks, lingering in the limit position for a few seconds. When stretched due to sudden movements, a break occurs muscle fiber, in place of which a denser tissue forms over time. The consequence of injury is a deterioration in the elasticity of this area.

3. You can not stretch to severe pain. Pain should be moderate and short-lived.

4. Passing several stages during stretching is mandatory. A gradual increase in the degree of impact on the muscles will help to achieve the desired result faster.

Stretching exercises

After warming up and pre-stretching, you can proceed to the main exercises that develop flexibility. Muscles are protected by a special natural mechanism that works when overstretched. As a result, instead of stretching, they contract and become even more enslaved.

Stretching exercises for beginners are practically no different from exercises for “advanced” ones. The main difference is the period of time for which it is necessary to linger in the limit position. For beginners, the pause is no more than thirty seconds, and for experienced athletes it can be up to one and a half minutes. The time of keeping the muscle in stretch should be no more than 15-20 respiratory cycles until slight pain appears. You can alternate tension with relaxation and gradually increase the degree of stretching.

You need to start training with stretching the muscles of the neck, then move on to the shoulders, back, arms, chest and abs, and lastly perform exercises for stretching the legs.

With proper and regular exercise, you can significantly increase flexibility and even sit on the twine.

First you need to warm up and prepare the muscles lower extremities performing a variety of swings and lunges, as well as rotations in the joints.

To stretch any muscle, it is necessary to perform a movement opposite to that in which it participates. Therefore, stretching on a twine should begin with an impact on the muscles of the inner thigh.

There are several basic movements that will prepare the muscles and ligaments for the twine:

1. Wide lunge, when one leg is bent at the knee and is in front, and the second is located behind. As you exhale, try to stretch your foot forward as far as possible (while your back should remain flat), linger and return to initial position. Repeat.

2. Sitting stretch. While in a sitting position, spread your feet as wide as possible, stretch your arms forward and try to lie on your chest on the floor. Hold for a few seconds and stretch as you exhale even further.

3. Lying stretch. Lie on your back, spread your feet apart, put your palms on the inner surface of the thigh and pull the hips to the sides. The exercise is performed slowly and smoothly, avoiding jerks.

Every girl dreams of a flat and elastic tummy, therefore, performs a large number of approaches to the press. Therefore, the abdominal muscles need to be stretched first. An example is the "reverse bridge" exercise. It is necessary to lie on your stomach, rest your palms on the floor, tighten your buttocks and slowly bend your back, lifting your head, chest, and then your stomach off the floor. This exercise allows you to work on the rectus abdominis, external oblique and internal oblique muscles. It is undesirable to bend too much, as it can provoke problems with lumbar spine.

There are practically no contraindications for this, therefore anyone can do it. If there are still significant health problems, especially with joints and muscles, then before starting stretching exercises, you should consult a doctor or an experienced trainer.

A pleasant addition to training will be not only excellent flexibility and good mood but also getting rid of a few extra pounds. If you do it right, you can spend energy no less than in more active types of fitness.

Why do you need stretching exercises? Flexible body allows the body to stay young longer and even at forty plus surprise everyone around with liveliness and smartness. It is also the flexibility that is responsible for correct posture, which not only visually emphasizes the dignity of the figure, but is also extremely important for the proper functioning of the whole organism.

That is why about slim body it is worth considering even in youth, when the joints are more mobile and it is much easier to develop their range of motion. The ideal solution to this issue would be stretching - stretching the main muscles of the whole body and its joints.

It is worth remembering that stretching exercises cannot be performed without warming up, so as not to stretch the muscles and injure parts of the body. Before you start a set of exercises, you need to do a warm-up. Everyone can choose the type of warm-up that he prefers - running, cycling, jumping rope. Any aerobic exercise will do.

Despite their versatility and medicinal benefit for healing and rejuvenation of the body, stretching has its own contraindications. It is highly recommended not to perform flexibility exercises in such situations:

• chronic diseases associated with the joints, if you currently have an exacerbation of the disease;
• recent fracture. Since stretching affects not only the muscles, but also the skeletal system, the load on it can adversely affect the newly fused bone;
• cardiovascular diseases, for example, thrombosis and thrombophlebitis;
• pregnancy;
• hypertension;
• diseases of muscles and joints;
• severe discomfort and pain during exercise;
• strength training the day before. In this case, you need to warm up the muscles with cardio loads and only after that proceed with stretching.

Depending on how you want to perform stretching exercises and what results you are striving for, you can choose different types stretch marks. However, it is worth remembering that not all of them are suitable for everyone: some are better for beginners, others - only for professionals.

1. Static stretch. By the name, you can guess that the essence of this type of stretching is static position body in a certain position. This type of stretching is suitable for everyone, especially since it is considered the most recommended and least traumatic. To perform a static stretch, you need to take a certain position - a fold, a tilt, and so on - and freeze in it for a period of ten to sixty seconds, depending on your capabilities. It is necessary to stretch not to pain, but to a slight feeling of stretching of the muscles.
2. Passive stretch. In essence, this type of stretching is similar to statistical stretching, only here your partner will help you to hold the position, and not your effort.
3. Dynamic stretch. This type of stretching consists in controlled springy movements of the limbs for more intense stretching. Do not confuse this type with ballistic - it is important to control the movements and the technique of their implementation. All kinds of rolls and swings should be performed clearly and slowly.
4. Ballistic stretch. This type of stretching is recommended for professionals. Unlike dynamic stretching, where all the movements performed are controlled, in this type of movement, the movements are uncontrolled. These are the same springy intensive movements, but at a higher speed. For example, tilting to the legs, when you need to reach the floor with your fingers. At the beginning level, use this type of stretch with caution.
5. Active isolated stretch. With this type of stretching, attention is paid to each separate muscle in turn. You can perform it at the beginning of a workout, and as a final stage. By actively holding the position with your own efforts, the muscles that you tense become stronger, and the stretched muscles relax. Such training has a beneficial effect on the joints, helping to reduce the load on them, stretches the muscles and increases their range of motion.
6. Isometric stretching. The principle of this type of stretching is to alternately tighten and relax the muscles. For example, if you want to sit on the splits, doing the exercise, you lower yourself to a slight pain, then tense your muscles for twenty seconds, then relax and thus sit down lower and lower with each repetition.
7. Proprioceptive neuromuscular stretch. This type of stretching is the most traumatic and difficult. It is recommended to perform it only in tandem with a specialist. This type of stretching combines isometric and passive stretching. Due to the alternation of tension and relaxation, which is controlled by the partner, and not by your personal efforts, the most good and quick result compared to other types of stretching. It is not advised to use this type of people with hypertension and heart disease.

The best exercises for stretching on different parts of the body

TOP 3 exercises for stretching the muscles of the neck

1. Circular movements of the neck. Relax your neck by lowering your head to your chest. Start slowly rolling your neck towards your shoulders, looking behind them each time. Do not tilt your head back, stay in the front semicircle. Do this ten times, then tilt your head back and repeat the movement, rolling your head from one side to the other.
2. Head tilts forward and backward. When bending back, place your fingers under your chin and help with them when tilting your head back. When bending forward, place your palms folded into the castle behind your head. Press your hands on the neck, helping it to stretch more. Perform the exercise slowly and when you reach the maximum inclination, linger in position for two seconds. Repeat ten times.
3. Head tilts to the side. Tilt your head alternately, trying to touch your shoulder with your ear. Help with your hand by pressing it on your head. The shoulders must remain motionless. Perform the exercises gently and smoothly until you feel a slight tension. Repeat ten times.

TOP 3 exercises for stretching the muscles of the arms and shoulder girdle

1. Biceps stretch. Stand up straight, legs apart by 35-45 centimeters. Grab your hands behind your back and slowly raise them, trying to bring them to a parallel position to the floor. Do not tilt the body, the body should remain perpendicular to the floor throughout the exercise. Freeze in the maximum position for 10-20 seconds, lower your arms and repeat again 5 times.
2. Triceps stretch. Place one arm behind your head so that your elbow is pointing towards the ceiling. Help with the other hand, bringing the elbow closer to the head. Hold this position for ten seconds and repeat with the other hand.
3. Stretching the muscles of the shoulders. One of the most effective stretching exercises shoulder girdle counts as a lock behind the back. To perform this exercise, you need to raise one hand behind your head, and the other through the bottom behind your back. Try to touch each other's hands and hook them into the lock. Freeze in this position for thirty seconds, then change hands and repeat again. it's the same good exercise for people who have posture problems. In this case, you may not get a lock, but it's not scary - start with a simple touch, and as you increase the amplitude and stretch your muscles, you can reach the lock.

TOP 3 exercises for stretching the muscles of the back

1. Tilts to the legs while sitting. Sit on the floor with a straight back, stretching your legs and stretching your toes. After exhaling, pull in your stomach and slowly lower yourself forward without moving your pelvis. Try not to arch your back up, but stretch as if from the coccyx forward. Do not bend your knees, the leg muscles should be tense and fully extended. If possible, reach with your fingers to the tips of your legs and grab your feet with your hands. You can linger in this position statically, and you can also slowly perform ballistic stretching For greater efficiency. If you can’t reach your toes, you can take a soft strap and, throwing it over your feet, hold on to the ends with your hands and try to move along it closer and closer to your feet.
2. Fitball stretch. For this exercise, you will need a special sports ball- fitball. Lie on your stomach and relax. Rest your hands and feet on the floor for better stabilization. You should feel your spine and abdominal muscles stretch. Spend a few minutes in this position.
3. Japanese stretch. This exercise will help not only stretch the muscles of the back, but also significantly improve posture. To perform it, you will need a towel, which you need to roll into a roll with a diameter of a fist. Lie flat on your back and place a towel under your lower back near your navel. The legs should be stretched forward, the heels apart fifteen centimeters, and the fingers should be brought together until they touch. Hands should be stretched up - palms look at the floor, little fingers touch each other. Should be done this exercise for at least three minutes, then lower your arms and lie down for a few more seconds, only then slowly get up. Avoid sudden movements.

TOP 3 exercises for stretching chest muscles

1. Pulling the elbows back. Stand up straight and, taking your hands back, put them on your lower back. Gradually begin to move your elbows towards each other, more and more retracting elbow joints back. Repeat this exercise ten times.
2. Dynamic stretch. This dynamic exercise very common due to its high efficiency. Stand straight and raise your arms at chest level, bending them at the elbows. With high speed, spread your arms to the side as far as possible. Do twenty repetitions.
3. Stretching with a fitball. For this exercise, you will need a fitball. Get on all fours and place the ball on your right side. right hand V bent position place on the ball, and rest your left on the floor. Bend your left arm like you're starting a push-up to stretch chest. For the right side, do this exercise in the same way.

TOP 3 exercises for stretching the abdominal muscles

1. In the prone position. If you are into yoga, you will recognize the cobra pose in this exercise. Lie on the mat on your stomach and rest your palms on the floor. Begin to straighten your elbows and rise, one after another lifting your head, neck, then chest and finally the stomach to the solar plexus from the floor. Tighten your buttocks to ease the load on your lower back. Hold this position for twenty to thirty seconds.
2. In a sitting position. Sit up straight in a chair or chair and place your hands behind your head with your fingers interlocked. Lean to the side without bringing your elbows together and stay in the bent position for ten to fifteen seconds. Repeat the same for the other hand. This exercise not only stretches lateral muscles torso, but also strengthens them.
3. In a standing position. Stand straight, feet slightly wider than shoulder width, place your hands on back hips. Gently and slowly bend your back, leaning back, also strain your buttocks. Try to bend as low as possible, bringing your hips forward.

TOP 3 exercises for stretching leg muscles

1. Frog pose. Sit on the mat on your knees and, moving the body forward, rest your hands on the floor. Slowly spread your legs to the sides, keeping them in a bent position. Stop when you feel a strong pull in your groin. Stay in this position for 15-20 seconds.
2. I'm on one knee. Take a classic lunge with your right foot forward. Lower your left knee to the floor and, keeping your balance, take the left foot with your left hand. Pull it towards the buttock. When you feel a slight stretch, hold for ten seconds, then release your leg and do the same with the other leg.
3. Tilt to the side. Sit on the floor and spread your straight legs to the sides as wide as possible. Make a tilt at right side and stretch your left hand to the foot. If possible, grab it with your fingers and pull your socks towards you, relaxing calf muscles. Stay in this position for 10-15 seconds, then repeat the same for the left side. Take your time, change legs slowly so as not to damage the muscles.

1. One of the most important rules effective stretching- This is a slow sequential execution of exercises with a focus on the stretched muscle.
2. Perform a set of stretching exercises regularly, at least 1-2 times a week. The more often you do stretching, the faster you will notice the effect.
3. Start each stretching session with a warm-up to increase muscle elasticity and reduce the chance of injury.
4. Pain is not a sign of a good stretch, it is a sign that something has gone wrong in the body. Never stretch to the point of pain; when stretching, there should be only a slight feeling of tension in the body.
5. When doing flexibility exercises, try to keep your back straight. If you hunch over, the elasticity of the muscles will decrease, and accordingly the effect will be much less.
6. Do not forget to note the time, how long you are in a particular position. Increase it as you train to progress.
7. While in the poses, breathe evenly: inhale through the nose, exhale through the mouth. If breathing is difficult, release the stretch.

Most effective time for stretching training - in the morning, despite the fact that the flexibility of the body is reduced until 8-9 in the morning.

Conclusion

Stretching will bring a huge amount of benefits - body flexibility, muscle elasticity, joint mobility, body rejuvenation, improved blood circulation and overall tone of the whole body. Regular stretching will transform your body and spirit - you will not only become slimmer and fitter, but also strengthen your willpower and develop control over your body.

Think about stretching to become more beautiful with age and not lose the flexibility and beauty of the body that you have in your youth!

Mother of two children. I have been running a household for more than 7 years - this is my main job. I like to experiment, I constantly try various means, methods, techniques that can make our life easier, more modern, richer. I love my family.

It doesn’t matter why you needed to sit on the twine - for showiness for a special occasion, perfect stretching or health benefits (yes, her twine also brings, and considerable). Whatever you think, know that doing the splits is actually not that difficult. If you regularly perform several effective exercises- especially.

1. Tilts with hands "in the castle" behind the back

Stretching, which is usually painful and therefore not very pleasant, is best started with a simple and slightly relaxing exercise, such as this one. It will stretch the muscles of the back of the thighs well and, as a bonus, improve the flexibility of the back, straighten the shoulders and chest.

How to do. Stand straight, feet shoulder width apart. Bring your hands behind your back, connect them “into the lock” and lift them up - the back should arch. In this position, bend over and pull your chest towards your hips. Keep your legs straight, they should not bend at the knees. After standing like this for 5 breaths, slowly return to the starting position.

2. Tilts to one leg

Do it very carefully. The “pull” will be under the knee and lower back, but then the twine will become a couple of centimeters closer.

How to do. Sit on the floor and stretch your legs. Bend the right knee and lay it on its side, thereby opening the hips halfway. Strive with your right hand to touch the outer side of your left foot, and try to put your torso on a straight leg. Left hand also pull forward to the foot. Relax your shoulders - they should not rise. Stay in this position for 5 breaths. Raise the body, change legs, repeat the exercise.

3. Forward bend with legs open

Lying with your body on the floor in this position will not work right away. But when it does work out, it will mean that there is nothing left before the twine (and not longitudinal, but transverse).

How to do. Sit and spread your legs apart, but not to the maximum width. Move your pelvis slightly forward, but make sure your legs don't move with it. Straighten your back. Feed the body forward, towards the floor, until you feel a "burning" under the knees - this is stretching the tendons. Stay in the lowest position for 5 breaths, then return to the starting position.

4. Deep lunges forward

What could be easier and more convenient than pulling the leg muscles in such a lunge? In addition, this exercise even helps to stretch too well.

How to do. Step forward with your right foot. Put your hands on the floor. The leg should be between them. Place your left knee on the floor. If you can, get down on your elbows. Press your body against your right leg. Stretch your hips towards the floor. Stay as low as possible while taking 5 breaths. Change legs and repeat the exercise.

5. Deep lunge with calf raise

Having worked on stretching the knees, let's move on to the hips, or rather, to the muscles of their back and front surfaces.

How to do. Walk up to the wall, stop a step away from it, turn your back to it. Get on your knees. Right leg, bent at a right angle, put forward. Lift the foot of your left foot up and “put” it on the wall. Stretch your hips down until you feel a stretch in the muscles. Place your hands on your knee to keep your position stable. Keep your back straight. Stay in this position for 5 breaths, then relax, switch legs and repeat.

6. Power stretching in a standing position

Stretch the muscles with the strength of your arms - this can be more effective than pressing on them with your own weight.

How to do. Stand up straight, close your feet. Shift your weight to left leg, and the right one, bent at the knee, so that it is easy to grab it with both hands, lift it up. Stand straight on your left foot. Slowly straighten your right leg to the side, holding on to thumb legs by hand. If this is easy for you, pull your hip towards your stomach, lifting your foot towards the ceiling. Hold this position for 5 breaths. Slowly lower your right leg to the floor. Change legs and repeat the exercise.

7. Side Plank Stretch

To stretch in such a shaky (in the truest sense of the word) position, you need to be able to keep your balance. Despite the complexity, this exercise is worth a try - it significantly lengthens some muscles, and gives a static load to others.

How to do. Stand in a side plank position with your arm outstretched and resting on your right leg. Carefully, while maintaining balance, grab the big toe of the left foot with your left hand and, bending the leg at the knee, pull it up, gradually straightening it. Stand still, trying not to lose your balance. If you can, straighten your leg and pull it as high as you can. After 5 breaths, gently release your left leg, put it on the floor, take a sitting position. Change sides, repeat the exercise.

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange individual lesson for stretching, first do a few exercises:

1. Joint warm-up: twist the joints, make tilts and turns of the body.
2. 5-7 minutes of cardio: running or Jumping Jacks, Climbing, running in place with high knees,.

After you warm up a bit, you can start stretching.

How and how much to stretch

With these exercises, you will be able to arrange self-study on stretching and well stretch all the muscles of the body. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, hips, shins.

Neck Stretching Exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on right side head, but don't push too hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

Put your hands behind your back, grab your wrist with the other with one hand. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Stretching the middle part of the shoulders

Grasp the opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Stretching the back of the shoulders

Grasp the right hand with the left above the elbow, press it to the body and straighten it, lower the right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, put your forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

Sit on your knees, put your hands in front of you so that back sides the hands touched the floor, and the fingers were directed towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

Put your hand on the wall, lower your shoulder and turn around in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist to the side right foot.

Change legs.

Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands inside, put your wrists on your feet. Lean forward as low as possible.

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support. Do not lean on the neck, the fulcrum is the shoulders.

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

Lie on the floor on your back, raise your legs bent at the knees. Place the ankle of the left foot on the knee of the right. Press the knee of the right foot on the left to deepen. Repeat with the other leg.

Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Sitting stretch

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move forward, take the other back and straighten. You can lean forward and place your forearms on the floor.

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Stretching - it is a human achievement that requires long-term training.

Flexibility allows you to adjust your gait, pump up your legs, and avoid muscle damage during a fall or injury. Twine will help to cope with muscle stretching best of all.

Let's talk about how to quickly sit on the twine at home, while not damaging muscle tissue.

Why sit on the twine?

For many, stretching is not a priority, but in vain. After all, the ability to sit on a twine is an indicator of the high elasticity of tissues. Answering why this is necessary, here are the main arguments:

• Posture improves. Flexibility is the direct path to beautiful posture and smooth movements, as working on stretching, you strengthen the spine. An additional plus is the reduction of back pain during exercise.
• Endurance develops . Since the desire to sit on the twine alone is not enough, endurance, perseverance, the ability not to give up, and self-control are “brought up” during training.
• Joints are strengthened . Their mobility becomes higher. Such classes are recommended for women who are planning their subsequent pregnancy, since the birth process in women with a good stretch is much easier.
• INs steps as a prevention of varicose veins. When exercising, blood circulation improves, which at times reduces the risk of developing varicose veins and congestion.
• Self-esteem rises. Having put such sports goal like twine, many, having reached it, look at the world a little differently, as their self-esteem increases significantly.

Experts say that classes that allow you to sit on the twine normalize menstrual cycle, are the prevention of scoliosis, improve blood circulation in the pelvis.

How to properly sit on the twine?

The real time for which you can stretch the muscles without harm and damage can be called month, but subject to moderate daily activities. Below we have put together a few sets of exercises that will help you get good stretch within the minimum reasonable time.

What exercises should be done to stretch the muscles of the legs and how often?

So, as mentioned above, training includes two types of exercises that should be given the same amount of time:

1. Dynamic are movements that are repeated. When they are carried out, the movements are performed a certain number of times.
2. Static - movements are not carried out here, parts of the body are motionless, but the position causes the muscles to stretch.

To achieve the goal, the frequency of exercise can be daily or at least 4 times a week.

How to painlessly sit on a twine in a month: a set of stretching exercises

The set of exercises below is aimed at stretching the muscles and will help you sit on both the longitudinal and transverse twine. Initially, warm up and warm up the muscles, only then proceed to the main lesson. In each statistical pose, initially linger for 30 seconds, gradually, with subsequent training, bringing the time to 3-5 minutes. All exercises, both static and dynamic, are first performed on one leg, then on the other, this will help to evenly stretch the muscles on both legs.

Exercise #1


Sit on your heels with your back straight. Bend forward with your whole body, stretch as much as possible, trying not to tear your buttocks off your heels. Lock in this stretch for a few seconds. Return to starting position. You need to repeat these steps 10-20 times.

Exercise number 2.


Sitting on your heels, spread them apart, buttocks should be between them. Spread your feet in different directions to the maximum possible width. Each time the breeding radius will be more and more. When performing the exercise, watch your back, it should be even.

Exercise number 3.


From a standing position, lunge forward with your foot forward. At the same time, smoothly transfer the weight to the front leg, stretching the back leg to the maximum. Perform the exercise 5 times for each leg.

Exercise number 4.


Do side lunges, for this you need to sink as deep as possible, spreading your legs as far as possible to the sides. Shift your weight onto one leg, fully align the other. Lock in and "spring" for a few seconds. Slowly change position, transferring weight to a straight leg, bending it at the knee.

Exercise number 5.


Sit on the floor, legs and back straight, socks on. Grasp your feet with your hands and tilt the body forward, while not bending your knees. Maintain this position for as long as possible. Return to sitting position. To produce such slopes in 5-10 approaches.

Exercise number 6.


IN sitting position, grab one foot with your hand, the second remains flat. Straighten the captured leg, lifting it up to the maximum extension of the knee. Hold at maximum straightening up to 30-60 seconds. Perform the same actions with the second leg. 5-10 approaches will be enough. The back should be straight when performed.

Exercise number 7.


Sitting straight, place the foot of one leg on the thigh of the other. The bottom leg should be straight. With your hand, reach to the tips of the toes of the outstretched leg, while the tension should come from the chest, and not from the head. Lock in this position until obvious discomfort appears. Change legs and do the exercise for 5-10 more sets.

Exercise number 8.

From a sitting position on the floor with straight legs, bend one leg at the knee, transferring it over the other, fixing the foot on the floor on the outside of the thigh. Reach forward, clasping the foot of the outstretched leg with your hands. Having reached the maximum tension, fix the position for up to a minute. Change legs and repeat the steps. Perform in 5-10 approaches.

Exercise number 9.


Sitting on the floor, connect the feet together, while trying to lower your knees to the floor. Performing the exercise for the first time, you can help yourself to lay your knees on the floor with your hands. With a straight back, try to touch your feet with your forehead, fix for a few seconds and return to the starting position. It is necessary to produce such tension in 10-15 approaches.

Exercise number 10.


In a sitting position, stretch one leg forward, bend the other back. The foot of the back foot should be near the outside of the thigh. Tilt the body with a straight back forward to a straight leg, while helping yourself with your hands, holding the foot. Stretching to the maximum, return the body to its place and tilt it to the center, trying to reach the floor with your forehead. You need to make such movements in 10-15 approaches.

How to effectively and correctly sit on 3 splits: a training program

Can everyone sit on the twine?

Stretching workouts do not have age restrictions, so everyone can try to sit on the twine. Another question is how quickly it will turn out, because in addition to the innate "ductility", the physique, gender and age of the person who is training should be taken into account.

The younger the person, the less time he needs to master the twine, and the exercises will be easier. It should also be noted that it is easier for women to stretch, since men are physiologically less flexible.

Twine also has contraindications. It is undesirable to seat children under 5 years old on it, as their muscles and tendons are still very weak. It is not recommended to conduct classes if you have the following diseases:

• Hypertension (high blood pressure).
• Cracks, fractures, bruises in the hip area.
• Musculoskeletal disorders.
• Spinal injuries.

Why can't you sit on the twine?

It is noted that more than 80% of those who are “on fire” to sit on the twine stop halfway, without reaching the results. Therefore, having decided to stretch, do not give up regular classes, and if you can’t sit on the twine, then look at the possible reasons below, you may be doing something wrong.

• Impatience. One of the main "enemies" for stretch marks. It so happens that after spending several weeks on training and not getting the desired effect, a person is disappointed and leaves training.
• Lack of proper technique. In order to achieve your goal, you need not only to engage in daily training, you must perform the exercises correctly. If you don't notice positive result after 2-3 weeks of classes, it is better to resort to the help of a trainer.
• Presence of injury. Injured with stretch marks that are performed incorrectly, about 35-40%. Such activities lead to disastrous consequences.

Video from Laysan Utyasheva: how to sit on the twine?

If you decide to sit on the twine, then confidently go to your goal. Don't let small failures scare you, because stretching is not only beautiful, but also brings health benefits.