Effective stretching at home. Simple video instruction for developing flexibility

Effective stretching at home. Simple video instruction for developing flexibility

You will need about 20 minutes to perform a set of exercises.

master of sports in rhythmic gymnastics, founder of Premium Pole dance studios.

What stretching exercises can be done at home? What is important to know before training?

For many people stretching is an optional element of the training process. Meanwhile, it is stretching that helps muscles and ligaments to remain elastic and flexible all the time, and prevents various injuries in sports and everyday life. If you really like stretching, you can do it not only at group training sessions, but also at home. You will only need cubes and a mat.

5 simple stretching exercises to practice at home

You will need about 20 minutes of free time to perform the complex.

Standing fold

Technika

• Stand up straight, feet shoulder width apart. Gently lower your hands on the yoga cubes, adjusting their height. Make sure that the pelvis is exactly above the feet, do not fall forward or backward.
• Begin to exhale, arching the back, pulling the belly to the hips. As you inhale, go into a hunched position and repeat this exercise several times.
• After bringing the right leg forward, bend the lower back and stand in a static position.
• Do light rolls from the right leg to the left. Do eight times. Then change the leg and repeat the movement.

Fold sitting (legs in different directions)

Technika

• Sit on the floor, legs apart. Dôležité! Do not try to sit on the twine, you should be comfortable. If it is very hard to sit like this, put a cube under the pelvis.
• Gently reach for the left leg, then begin to make slight bends, trying to lie on the leg with your belly.
• After also bend to the right leg and in the center.
• Now do the same, but with bent knees. Lean forward eight times, feeling the tension in the gluteal muscles.
• Then go with the body down, straighten the legs. On exhalation bend your back to the floor, then go into a hunched position. Repeat eight times.

Dove

Technika

• Sit on the mat. Bring the right leg forward and put it on the thigh. Bring the left one back.
• Swing your hips to the left and to the right. Repeat eight times.
• Lower the body to the bent leg and stay static.
• Rise up, bend the left leg and try to pull the foot to the pelvis.
• Repeat everything with the other leg.

Výpady

Technika

• Stand in a lunge position – right leg in front, left leg in the back, perform pelvic wiggles up and down with a large amplitude of movements.
• Gently lower the left knee to the floor and in this position continue to gently pump the pelvis down.
• Straighten the arms up and sit in a static position for eight counts.
• After gently bend the left knee, the right leg straighten. Hands stand on the cubes, the back should be parallel to the floor. And pass the right foot from heel to full foot.
• Change legs and repeat all over again.

Fold sitting (legs together)

Technika

• Sit on the floor, legs straightened in front of you, arms stretched up. Make a slight forward bend in the body and reach for the arms.
• Lower your hands to the floor and sway a little from side to side.
• After doing a small bend on the exhale and round the back on the inhale.
• All positions are repeated for eight counts.

Such a simple complex will help to achieve good flexibility in the muscles and help your ligaments to remain elastic. Repeat it at least 2-3 times a week.