Relaxing after a hard day. A full-body stretch that will relieve tension

Relaxing after a hard day. A full-body stretch that will relieve tension

Getting a good night’s rest isn’t just about lying on the couch.

If you’ve finished a strength training session and realize that your muscles are very tired, you need to help them relax a little. In this case, light stretching is your best friend. We suggest trying a set of exercises from fitness model Maria Sokolova. It will perfectly restore muscles and relieve tension from the body. All exercises smoothly transition into each other, the end of one exercise is the beginning of a new one.

fitness model

I don’t recommend using this set of exercises before a workout, because it will be more of a relaxation practice. It’s better to use it as a warm-up or a separate stretching practice.

You can linger in each position as long as you feel comfortable. If you want to stretch a little longer, stretch.

Stretching the inner thigh

Техника:

• step forward with the right leg, bring the left leg back, drop into a wide lunge position, 90 degrees at the knee joint, back straight, try to lower the pelvis as low as possible;
• left palm down on the floor and right palm up to the ceiling, open the thoracic region, lower the pelvis even lower;
• lower the right palm to the second palm, hands stand on one side of the leg, knee down on the floor, straighten the foot and try to lower the pelvis even lower;
• change the leg and repeat the exercise.

Do 3-4 cycles for each leg.

Pull the muscles of the back

Техника:

• Lie on your stomach. Palms are placed under the shoulders, feet pressed to the floor, buttocks toned;
• on exhalation push off the floor with your hands and bend in the lower back as far as possible. Shoulders back, shoulder blades together, chest open;
• slowly descend down, turn the feet up and sit on the heels, arms stretch forward, pelvis – back, neck relaxed.

Do 3-4 cycles.

Twists

Техника:

• sit on the buttocks, feet on themselves, right leg bend at the knee and put the foot behind the left thigh;
• rest the left elbow on the outside of the knee of the right leg and turn the body to the side. Push off the knee with the elbow;
• change legs and repeat the exercise.

Do 3-4 cycles.

Pull the lateral surface of the body

Техника:

• Sit on the buttocks. Bend the right leg at the knee and place the foot close to the inner surface of the thigh;
• right knee open to the side, left leg straight;
• with the left hand grasp the right knee, bend forward and reach with the straight right hand to the left foot;
• switch sides and do it all over again.

Do 3-4 cycles.

Pulling the back of the thigh

Техника:

• sitting on the buttocks. Bend the right leg at the knee and place the foot close to the inner surface of the thigh;
• lower the abdomen to the thigh, keeping the back straight;
• hold this position for a few seconds;
• change sides and repeat all over again.

Do 3-4 cycles.

Pull the collar zone

Техника:

• sit cross-legged. The back is flat;
• tilt the head to the right, pull the ear to the shoulder and gently with the right hand add pressure on the side of the head;
• left hand on the lower back, increasing the tension;
• change sides and tilt the head to the left;
• chin down on the chest, palms crosswise press on the back of the head, pull the shoulders down.

Do 3-4 cycles.

Training is over. Detailed technique of exercises and comments Maria see in the video.

The entire workout is conducted calmly and smoothly, without swaying to increase the effect of stretching. This block is a great way to release tension from the whole body.