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 After intense exercise, jogging, congested and tired muscles need stretching. Finish the workout stretching, then be able to avoid injury and discomfort from muscle tension. We offer stretching exercises back, hips, hamstrings, arms and abdomen.
Forward Bend
Exercise on stretching back muscles, hips, lower back, chest and shoulders. Almost universal exercise. There is lightweight equipment (for beginners) and deep.
- To facilitate the exercise version
Stand up straight, straighten your back, pull your stomach. Hands behind your back and move locked in the castle. If it is difficult to - bend your hands into fists, and set each other. Actively pull your hands back, to feel the tension in his chest. Then lean forward until the breasts are not touch the feet, hands at the same time coming up. If you feel heaviness in the chest and shoulders, bend your knees slightly. For the study of muscles in the lower back - slowly unbend your knees. To stretch the spine - pull the top of the head to the floor. Stretch at least 30 seconds. Straightens up slowly.
- Deep slope
It has done with the legs wide apart. Due to this stretch you will work more and hamstrings. Widely arrange legs, heels slightly apart (this will help strengthen the hip stretching). Get hands behind his back and locked in the castle. If it is difficult - you can bend the arms and grasp the elbow. Now lean forward, pulling the top of the head to the floor. If the head touches the floor easily, without tension in the muscles, then your feet closer. For stretching the arm muscles, try to take them forward. In this position, it should be 30 seconds or more. For ease of calculation of time - this time for five deep breaths.
Cobra
Stretch the front of the body and increase the flexibility of the spine. Sometimes called the "snake". Execution time - 30 seconds.
Lie on your stomach on the mat to avoid bruising. The knees are touching, arms bent at the elbows. Raise the head, then the shoulders, lower back arches. But hips lie on the floor. Pull your shoulders back, look forward and upward, bends his head back to the blades. Relax all the muscles and take five deep breaths. Then slowly lower to its original position.
Stretching inner thigh
Sit up, straighten the leg side. The center of gravity to move the bent leg. With one hand, help yourself to stretch, pulling a sock over. Hold for 30 seconds. This is a very good exercise for the inner side of the thigh.
Stretching, standing on one knee
You can just get up on one knee and stretch the leg muscles. But if the free leg to back wall, achieve additional effect - stretching the ankles, calves. Make sure to bend the leg was placed perpendicular to the floor. Very good exercise after jogging and cycling, helping to work out all the muscles of the legs.
Butterfly
This exercise can be the first after an intense run. Sit on the ground, bend your knees and feet together connect. Helping hands, open your legs as a book by tilting the knees to the floor. Belly try to draw, shoulders relaxed. Lean forward a little deeper. Stay that way for five deep breaths, then slowly fold the legs back inside. Keep your back straight. A good exercise for the legs, and back, and lower back.
Deep slope
Stretch the thighs, lower back. Incidentally, such a posture relieves headaches.
Sit on the floor and legs spread wide. Bend one knee and pull her arms to stop. Stretched hamstring. Shoulders should be stress-free. Exercise lasts for 30 seconds on each side.
Photo: thinkstock, author photo
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