Stretching (Stretching) is a complex activity aimed at developing the flexibility of your body, increasing the elasticity of muscles, eliminating bodily "clamps", correcting posture, and also, for those who wish, achieving certain sports results (stretching for twine, for "Biellmann", etc. etc.).

• In stretching classes, we do not learn to dance, this lesson is entirely devoted to gymnastics and relaxation - we simultaneously train our body and learn how to relax properly.
• Stretching is a must for those who are engaged in pole dance, as well as other strength sports: only good stretching can save muscles "clogged" in training and help avoid stoop, body asymmetry and other traditional problems faced by athletes.
• In the process of exercising, the muscles not only stretch, but also "tighten", acquire the necessary tone; joints become more mobile. Excess fluid leaves, stagnation in the body is eliminated; during training, an intense process of fat burning occurs - as a result, you become slimmer, and this always turns out to be a pleasant surprise 😉
• In stretching classes, the trainer works with each student personally, i.e. he stretches you or gives you tasks in strict accordance with your level of training - so you can come to any group, even if you have never done anything before!

In our School, you can attend regular stretching classes or choose a special course for yourself. "Sit on the Split in 3 months!", upon completion of which we will issue you a "diploma" on the completion of the relevant training. You can do stretching just for yourself, without chasing results and without rushing anywhere - or purposefully stretch yourself on a split, on a bridge, etc. under the guidance of the strongest teachers. In any case, the positive results from training will not keep you waiting!

Stretching makes it possible to:

1. Improve coordination of movements, posture, get rid of muscle pain, muscle congestion, feeling of tightness and stiffness in the body.
2. Realize the dream of splits (one or all three;), achieve other sports results that require good stretching.

SIDE EFFECTS: Having started stretching, it is very difficult to stop: a longitudinal twine is followed by a transverse one, a horizontal one - a vertical one, then a "Russian" twine on a pylon ... 😉

We guarantee:

1. Using only proven and safe stretching techniques and techniques that do not harm your body.
2. Stretching training, taking into account your personality and your personal goals - you yourself, together with the trainer, determine the desired result from the training and the pace of its achievement.

The approximate structure of a Stretching lesson:

1. Warm up (warm up) for more effective stretching.
2. A set of exercises for consistent stretching of all muscle groups.
3. Special blocks of exercises aimed at achieving specific results: twine, bridge, "ring", biellmann, etc.
4. A block of exercises for relaxation, stress relief and harmonization of the internal state.

* POLE STRETCHING *- Stretching with a Pole - a type of stretching in which the pole is used as an auxiliary tool for performing stretching exercises. This is an exclusive development of our School! The direction is especially relevant for those who are engaged in pole dance, because allows you to adapt the stretching program to the pole dance training program as much as possible. Many of the movements and poses used in Pole Stretching can be used in the process of performing a pole dance practically unchanged (for example, vertical split on the pole, descent into the pylon with access to longitudinal and transverse splits, various positions for stretching the back based on pylon, etc.).

Stretching exercises improve muscle recovery after strength training. They are a necessary part of a weight loss, wellness, or strength training plan. Muscle stretching is necessary for athletes, dancers and ordinary office workers. Physical inactivity, an unnatural posture when working at a computer, "walking" while sitting in a car - all this tacks muscles, deprives the joints of their natural range of motion and requires that a person include stretching exercises in the training program. You can stretch every time after strength or cardio, devoting to the main muscle groups for 30 seconds, or you can allocate a stretching workout in one day. For beginners, exercises are shown in a natural amplitude, without "springs" and pushing the body into a pose through pain. Such movements can be performed at home on your own.

In short, stretching is the only chance for the body to compensate for all those overloads and axial loads that we experience during strength work and everyday activity. Only during stretching, the joints do not experience compression, which is the best prevention of inflammation. Plus, stretching improves mobility at home and relieves pain.

The benefits of stretching are:

• Relieves muscle stiffness, gives the ability to move freely;
• Helps with plasticity and grace even for those who have obvious problems here;
• Improves joint mobility;
• Helps to perform strength exercises with correct technique;
• Provides blood and oxygen to muscles for recovery;
• Relaxes the central nervous system;
• Strengthens ligaments and neuromuscular connections;
• Works with coordination of movements;
• Helps to move smoother and more accurately in dance and martial arts;
• Removes posture imbalances

People in the street know only one type of stretching - this is when a person stretches a muscle himself, calmly and smoothly. Few people know, but in addition to this there are exercises that are not at all associated in the minds of the masses with stretch, but nevertheless, they are stretching. So, by type, exercises can be divided into:

• Ballistic stretching- these are fast sweeping movements that can be seen in the arsenal of fighters and gymnasts, it is prohibited in fitness, since with low joint mobility and lack of control over the center of the body, it can lead to injury;
• Passive stretching- the trainer or masseur pulls the client's muscles while he is just trying to relax. Despite the cute description, it is painful and unpleasant. The success of the event depends entirely on the qualifications of the trainer and the ability to relax;
• Active–– we stretch "the old fashioned way" ourselves, adopting a stretching posture and putting pressure on the stretched muscle group, the most popular type of stretching available to beginners, at home and for independent development;
• Static- in general, it is synonymous with active stretching in a static position. But in Russian-language sources, the phenomenon is associated with the training of yogis and gymnasts. In fact, any exercise in which movement occurs only due to the natural stretching of the muscles can be called static;
• Dynamic- stretching exercises are movements performed in full amplitude, but without weights. An example is a warm-up before an aerobics lesson where the client shifts weight from one leg to the other, or does a series of deep squats to warm up the legs. Dynamic stretching also includes types of stretch, when the muscle tension is slightly weakened, in order to then strengthen it due to the greater amplitude in the muscles.

Beginners should not stretch aggressively in a ballistic or dynamic style. Dynamic elements are allowed, but they must be performed in an anatomically natural plane and under control. For example, you should not "push" yourself into a lateral split on the floor, you can only spring a little in the position when the legs are raised up against the wall and spread apart.

Important: Beginners should follow a simple rule - stretching is performed either after a workout or after a thorough warm-up. Warming up involves gently raising your heart rate with simple aerobic exercise, followed by a series of whole-body movements. Universal warm-up - exercises for the press, push-ups and squats.

• Don't start with splits... It's great and impressive, of course, but you can easily get injured. If the goal is a lateral split, first stretch the adductor and abductor muscles of the thighs, as well as the back of the legs, then stretch the legs raised up "at the corner" for a while. Gradually, from workout to workout, you can move on to a smooth twine stretch. But usually you need to devote 3 months to this work to see serious progress. For many, the transverse twine is technically simpler, it requires a good stretch of the back and front of the thighs, and this is what you need to concentrate on;
• Back muscles Is the most underrated group in terms of stretching. Not only "cats and dogs", but also back deflections should be in the program. A workout program supplemented with good back stretching is more effective than a plan that only stretches the legs and arms. It is believed that it is easier to sit on a split for a person whose back is flexible and mobile than for someone who does not have the ability to bend his back;
• Warm up efficiently- without a preliminary warm-up, you do not even need to do simple stretching. And they do not replace warm-ups in and of themselves. Stretching helps to get rid of muscle clamps and spasms only under one condition - the person does not stretch for cold muscles;
• Having severe pain, especially in a joint, ligament, or muscle - a signal to stop the stretching exercise. Discomfort and a slight feeling of resistance are normal, severe pain is not. It is necessary to stretch gently, not aggressively, and not exceed the body's capabilities in order to achieve a result without "kickbacks" due to injuries;
• No need to stretch out holding your breath, perform exercises from body flex or other gymnastics with a breath holding, if the body is not ready for this. Hypoxia has a bad effect on the elasticity of muscle fibers and this can only be "forgiven" by the human body, which does not stretch too deeply, or does not hold its breath for long;
• Copying other practitioners, leave the competitive spirit and other joys of social life in joint training to those who have been practicing for a long time. You need to pull the muscles, listening to your own feelings, and not force events;
• Sliding, minus stretching, putting pieces of fabric under your feet to glide better are also bad ideas when it comes to fitness beginners. It is worth working only with your own body until the flexibility and mobility of the joints improves, and the muscles become more elastic

There is an opinion that stretching classes should be carried out by everyone. It is based on the popularity and availability of yoga. In fact, stretching is contraindicated throughout the recovery period after injuries, during an exacerbation of hypertension, in cardiac arrhythmias, during pregnancy, if there is a risk of placental abruption, and during exacerbation of chronic diseases. The wrong choice is to replace the workout with stretching if you catch a cold or you need to reduce the intensity of the exercise.

Before starting your workout, let's dispel any preconceptions and misconceptions about stretching:

• Stretching in adulthood is useless. Yes, it is easier for children to reach out, but perseverance and perseverance will solve the problem for adults as well;
• Stretching is not needed to lose weight. In fact, stretching exercises improve metabolism, speed up everything, including fat burning. For weight loss, you only need one condition - a calorie deficit. Stretching also helps increase calorie expenditure. It also indirectly affects the quality of strength training and speed of movement during cardio;
• Stretching is painful. Not always, sometimes muscle stretching gives only slight discomfort, you need to concentrate not on it, but on breathing, and the sensations will become more pleasant;
• Stretching is not suitable for some people due to body structure and lack of flexibility. In fact, even such people need to release tension and muscle tension in order to avoid injury during normal exercise.

"Cat" for the back

Stand up straight, go down on all fours, palms under the shoulders, in the projection of the joint, knees under the hips. With an inhalation, raise the center of the back up, bend, with an exhalation, as if bending in the opposite direction, letting the stomach "sag". Start with a short period, about 20 seconds in each position, and continue for a longer stretch.

Starting position - lying on your back, the abdomen is tucked up so that the natural deflection in the lower back is maintained, but the back remains stable. Extend one leg perpendicular to the body, grab it with your hands and pull towards the shoulder. If the range of motion is not enough, you can use a belt, rope, towel or belt to put on your leg. There should be no discomfort in the back, you need to actively stretch, but not tear the buttock off the floor. Twisting in the spine is also not allowed. It is also recommended to keep track of the time spent under load, so that the stretch is symmetrical, you need to make it the same on both sides.

Variation: sit on the floor on the buttocks, bend the supporting leg so that the heel is close to the groin, bend over to the stretched hip, grab the sock with your hands

This is a stretch of the calf against the wall. You need to lean on the wall with your hands, and move away from it, as if you were going to perform a lunge. The "back" leg stretches back with the heel, the "front" leg bends at the knee joint.

Stand directly at the support, grab the support with your hand, transfer the weight to the leg of the same name, free - grab the ankle with your hand. Pull the heel to the buttock, and push the pelvis forward.

Clasp your hands in front of you and stretch out behind your head. In this case, you need to draw in the stomach, and, as it were, lower the shoulders from the ears so that the trapezius muscle does not take on all the work.

Sit up straight with both legs extended forward and fold heel to heel, bending your knees. Stretch your body forward so that your knees drop to the floor. Hold your ankles with your hands so that they do not part.

Lie on your stomach and take the cobra pose, that is, push yourself off the floor with your hands and stretch the front surface of the body so that the chest and abdomen are lifted off the floor.

Stretching for beginners on video

When choosing a stretch for a video, you should first view the complex from start to finish, and, if necessary, stop the recording to clarify the movement. Only then, after a warm-up, you can start practicing at home under the video. The beauty of stretching is that it allows you to do whatever you want, even in the smallest apartment.

Great victories are not accomplished alone. Climbing the “Everest of Your Dreams”, whether it is a flawless toned body or an opening of the spiritual “ballet self”, often requires a professional mentor. Only a specialist is able to calculate the correct and most effective route for you to the desired goal.

It is in order to help you shape the body of your dreams that I, Ekaterina Yurochkina, ballerina, trainer and author of my own method, invite you to individual lessons.

I work with bodies. I transform princesses of any age into real queens!

And I really love what I do! Why? Because I see the results. I see how bodies change, gait changes, stiffness and stoop disappear. And how women and girls, who have forgotten a bit that they were recently active and slender, suddenly begin to transform ...

Over the course of my many years of practice, I have seen so many such beautiful transformations - from ladies immersed in cares into light and graceful beauties!

From clear goals to great results

A perfect body and excellent posture are available to everyone. My task is to show you “how” to achieve this and to guide you along the path to the goal.

Individual lessons are intended only for those who are ready to constantly and consciously work on themselves with the professional support of a coach.

The training program is developed personally for the goals and objectives of a particular person. The features of the physique, the initial physical condition, posture, flexibility and strength of the back, the degree of stretch and strength of the legs, the condition of the muscles of the abdomen, buttocks, neck, arms and shoulder girdle are taken into account.

Together with you, we determine the goals and objectives that you want to achieve through training.

And we draw up a clear plan - how exactly we will achieve the desired results.

Your goals can be anything, for example:

• - Improve your back and correct your posture. This task is now posed by many of my students of different ages.
• - Tone all muscle groups of the body, work out problem areas (belly, buttocks, thighs, inner thighs, arms, shoulders), remove unnecessary ones - folds on the neck or double chin, and so on.
• - "Sculpt" a graceful silhouette with slender, ballet legs, a straight back and neck, beautiful arms and a smooth shoulder line.
• - Achieve excellent stretching not only of the legs, but also of the back. Or maybe remember a childhood dream and, finally, sit on a twine or stand on pointe shoes!

Author's method of fitness ballet

The methodology that I use in individual lessons is entirely my own. This is a combination of body ballet, the basics of classical ballet, stretching and yoga, which is the most elaborated and tested in group and individual lessons.

The fitness ballet training program is developed exclusively individually.

Each individual lesson with a trainer consists of several blocks of exercises.

- Ballet body block. These are the most effective complexes, taken from the foundations of classical ballet and adapted for adults, that strengthen the legs, gluteal muscles, arms and, of course, the back. At the same time, all internal muscles are worked out, they swing, but do not swell, as during a regular workout in a fitness room. As a result, your muscles become stronger and stretched, giving your figure slimness and grace.

- Elements of classical ballet. In the process, a machine is used (or its analogue when practicing at home) for classical exercises - demi plie, grand plie, batman tandu, batman fondue, etc. These exercises help to find the correct posture, beautiful leg lines, lightness and graceful gait. In the process of training, flexibility, strength, endurance develops.

- Stretching exercises. This is a mix of movements from yoga, ballet parterre and gymnastic exercises. Stretching isn't just about legs and splits. There are many exercises in the technique for stretching the muscles of the back, arms, shoulders.

If one of your goals is to sit on a split or stand on a bridge, then these wishes will also be taken into account when developing an individual program.

Optionally, the training program may include a special "Pointe shoes" lesson.

For many girls and women with whom I train, ballet was a childhood dream. And, even if now you are not going to perform on stage, then you can stand on pointe shoes. Ballet for adults is real! I will teach you how to make simple movements on pointe, both on the machine and without. And then you can easily amaze your friends and loved ones with your abilities in ballet, which no one could have guessed!

The technique is suitable for any level of training. Regular exercises will quickly lead to results - the body will become more flexible, posture is even, the abdominal muscles will tighten. The gait will be light and the hips and legs will be slim and graceful.

Why do individual training give the maximum effect?

We will strive to help your body quickly and guaranteed to become flexible and elastic, to get excellent stretching, excellent posture, a slender and graceful figure. Without the need to “pump” muscles, as conventional personal fitness trainers suggest.

Individual work is the maximum output of the trainer to achieve your personal goals and get real and visible results! Choosing individual lessons, you get a clear and competent program of tasks and loads, based on your physical and psychological characteristics and personal wishes. And, more importantly, support, motivation and control of results! Indeed, without support, tips, approval and moral help, we ourselves very often refuse to achieve our dreams. Together with me, you will reach it much faster and for sure!

Cost of individual programs

The cost of the service is formed from the complexity of the goals set, the composition of the program, the time frame, and is discussed by the teacher with each client individually.

Individual lessons can be conducted for two or three students, including mother + child.

I also work individually on the pre-ballet program with children from 4 years old. More details about children's programs can be found in the section YAYA CHILDREN

Where are the individual classes held?

The location of the classes is discussed with you personally. There can be several options:

• A room for one of the YaYa Dance classes in Moscow (metro Novokuznetskaya, metro Kutuzovskaya and metro Voikovskaya)
• Your territory (house, apartment or other suitable place for study)
• If you are not in Moscow, then I actively practice individual training using Skype.

You can get personal advice from Ekaterina Yurochkina, find out the details and discuss the details by calling + 7-915-482-45-87; email address

Trinity Dance School invites you to a stretching class in Moscow! Such training will be useful for those who are already engaged in dancing or sports in our school.

Stretching (aka stretching, stretching) is classes to improve stretching and strengthen all muscle groups and ligaments. Stretching first became widespread in the 50s in Sweden, and 20 years later it was already actively practiced by athletes from all over the world. Moreover, this system has been approved by scientists all over the world.

The complex of exercises used as part of stretching allows you to strengthen muscles, improve coordination of movements, stimulate blood circulation, support the work of joints, relieve stress and fatigue, and reduce injuries. If you have already tried to lose weight with the help of fitness, but were forced to abandon it due to the occurrence of injuries, then stretching is just what you need to get in shape without "side effects".

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Many experienced dancers have found that stretching is the most effective method of preventing injury, maintaining mobility and relieving stress. Another positive point is that stretching relieves muscle pain after exercise.

Stretching workouts have a positive effect on the health of a professional dancer. We especially recommend doing stretching for dancers of such directions as jazz-modern, strip plastics, go-go, jazz-funk, waacking, hip-hop and many others.