Exercises for stretching and flexibility of the whole body, back and spine, for twine at home

Stretching and flexibility exercises can be performed by any person, regardless of their level of training. Stretching allows you to achieve maximum flexibility and avoid injury from extreme loads on certain muscles or joints that occur during competition.

But even for ordinary amateurs, stretching is useful, because it allows you to develop mobility and grace of movement.

How to stretch properly

First of all, you need to correctly draw up a training program, having studied the features of the structure of your body. At first attempts will fail, so it is imperative to be patient. It is unrealistic to achieve maximum results immediately.

Stretching exercises for beginners at home should be done slowly and progressively. Some people immediately start stretching at a fast pace, which inevitably leads to injury or damage to muscles, ligaments and joints. Do not overstretch muscle fibers, because this leads to overstrain and poor exercise efficiency.

An indicator that stretching is not being done properly is pain. If you do not stop in time, this will lead to muscle strain, which will lose elasticity. The training program should be designed for a long time with a gradual and very smooth increase in the load. It is thanks to this that it turns out to achieve maximum results without harm to your health.

An important factor in the effectiveness of the stretching exercise is correct breathing. It should be slow and not accelerate. This is facilitated by smooth and accurate exercise performance. You should pay attention to the signals that the body gives. If in any of the poses the breath gets lost and it becomes difficult to breathe correctly, it means that the pose is chosen incorrectly, and it should be changed.

The inevitable companion of stretching is a preliminary warm-up, without which any stretching exercises are fraught with damage. It is necessary to walk, run a little, perform a series of warming up exercises and only after that start stretching.

When you can't stretch

Despite the importance of stretching, in some cases it cannot be done categorically. For example, do not stretch if the person has a severe spinal injury so as not to make the situation worse. The same goes for people who have sore joints.

Do not stretch your legs if they are injured or if there are cracks in the bones. High pressure is also prohibited for stretching. Completely healthy people also need to follow the most important safety rules, otherwise stretching can cause serious injury.

Warm up before any stretchotherwise the body will remain, in the words of trainers and fitness instructors, "cold" and you can damage joints, ligaments or muscles, up to micro-tear.

It is imperative to interrupt the stretching exercise if a person feels severe pain, dizziness, crunching in the bones and other pathological symptoms. If the sensations persist after, you need to seek help from a medical specialist.

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Tips for beginners

Flexibility and stretching exercises for beginners need to be done very carefully. As a rule, beginners have poorly developed muscles, lack the necessary training, so it is logical to consult a professional trainer or fitness instructor.

If this is not possible, it is enough to follow the tips that will be discussed below. Many stretching exercises are done at home using just your body and the tools at hand. As a result, good flexibility is easy to achieve.

However, all beginners should follow these basic tips:

1. Before any workout, including stretching, a thorough and comprehensive warm-up is necessary, otherwise injury may occur.
2. All exercises, regardless of sports training and form, must be performed carefully and smoothly.
3. If pain syndromes appear, the exercise should be stopped at least for a while.
4. All workouts must be done on a regular basis, otherwise they will not be effective.

   

5. Patience is important because to a new exercise, the body fully gets used to it only after a while.

Static and dynamic stretching

There are two types of exercises used to stretch the entire body. Many stretches are based on static execution. In this case, any exercise is performed as smoothly as possible and at the slowest pace. Moreover, you can achieve the effect by doing it yourself or using the help of another person or a simulator.

The main thing in this case is to achieve a slight burning sensation, but in no case bring the matter to pain.

At the end point, you need to linger for a certain period of time. For beginner athletes, this type of stretching is the most difficult, as it requires patience and willpower.

In turn, dynamic stretching focuses on the fact that the muscles are tense all the time. The approaches are performed vigorously, usually it is not required to linger in the final position, since there is no point in this. In addition, there is no pause in dynamic stretching.

Professional trainers advise combining static and dynamic stretching. Moreover, exercises based on a dynamic principle are best suited for warm-up. It is only after them that static stretching should be performed.

Stretching the gluteal muscles

Stretching the gluteal muscles is an important part of stretching exercises.

The gluteus muscles are stretched most effectively with the following exercise - bending the knees towards the chest:

1. First of all, you need to lie on your back on a gymnastic mat.
2. Further, one of the legs is bent at the knee until an angle of slightly more than 90 degrees is observed.
3. After that, you need to wrap your hands around it.
4. Then the bent leg is gradually pulled up to the chest.
5. It is required to stay in this position for about 15-20 seconds for beginners and about 30-35 seconds for more experienced and trained people.
6. After that, they gently lower it to its original position and change the leg.
7. For maximum results, you need to do 7-8 approaches with each leg.

Importantly, this exercise allows you to effectively stretch the back of the thigh as well.

Stretching the calf muscles

Exercises for stretching the legs by specialists have been invented by the most different and effective.The simplest and most popular exercises for stretching various leg muscles are swings. They also effectively stretch and warm up the calf muscles.

To achieve the maximum effect, you must:

1. Stand up straight with your feet shoulder-width apart.
2. Put your hands on your belt.
3. Slowly make movements to the sides, reminiscent of the movements of a pendulum near a clock, reaching the maximum possible amplitude.
4. In the final position, hold the leg for 10-15 seconds, then return to the starting position.
5. Swing the other leg.

This is a basic exercise that stretches many different muscles together. More accentuated for calf stretching is the cross lift.

Need:

1. Stand straight, place your feet shoulder-width apart.
2. With a sharp movement, raise the leg to the opposite arm.
3. Ideally, keep your leg straight and touch your palm.
4. Return to starting position and lift with the other leg.

Exercises for the hips

Several exercises are performed to stretch the hips, each of which uses specific muscle groups.

To stretch the muscles of the back of the thigh, you must perform the following sequence of actions:

1. Stand straight, step forward with your foot and place it on your heel.
2. Lean forward and grab the lower leg with your hands.
3. Perform 7-8 smooth inclinations until a burning sensation is felt in the muscles of the back surface.
4. After that, make the maximum tilt and stay in the position for 15 seconds.
5. Return to starting position and change legs.

Another exercise is used to stretch the quadriceps femoris muscle:

1. You need to stand up straight, take a step forward, bend your knee, keep your body upright.
2. Tear off the heel of the hind leg and stretch the quadriceps muscle as much as possible until it burns.
3. Hold this position for 10-15 seconds.
4. After that, return to the starting position and change the leg.

To achieve stretching of the abductor muscles of the thigh, you need:

1. Lie on your back on a gymnastic mat.
2. Spread your arms wide to the sides, as a result of which the body takes the shape of the letter T.
3. Raise a straight leg up to an angle of 90 degrees.
4. With a sharp movement, move your leg to the opposite hand and touch the floor.
5. Linger at the end point for 10 seconds.
6. Return to starting position in reverse order and change legs.

Stretching the anterior thigh muscle is performed as follows, it is necessary:

1. Stand straight with your feet shoulder-width apart.
2. Bend your knee and clasp your foot with your palm.
3. Slowly pull it towards the gluteus muscle while keeping the leg straight.
4. Stay at the end point for 15-20 seconds.
5. Return to starting position and change legs.

For stretching the chest

To stretch the muscles of the chest and shoulder girdle, you will need a special device - a bodybar.

It is a wide pole, quite thick in girth. At home, if you don't have one, you can take any stick - an ordinary floor mop will do.

The exercise is done as follows:

1. It is necessary to pick up the bodybar and stand in such a way that it is on outstretched arms above the head, the hands should be at a distance wider than the shoulders.
2. The back should be flat, the lower back should never bend in order to avoid injury.
3. With soft and smooth movements, the hands are taken as far as possible behind the head.
4. Confirmation of the correctness of the exercise will be pain and strain in the muscles of the chest.
5. After that, you need to hold your hands in this position for 15-20 seconds for beginners and 30-35 seconds for more experienced athletes.
6. After the hands with the bodybar are placed in front of you and the muscles are exfoliated.
7. The exercise must be repeated for 7-8 approaches.

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For the press

It is difficult to achieve effective stretching of the press.

Several of the following exercises can help you do this:

1. It is necessary to stand up straight, legs are usually located at shoulder level.
2. The hands must be connected.
3. Straightened arms, clasped in the lock, rise above the head.
4. The palms are straightened away from the head.
5. After that, it is necessary to tighten the abdominal muscles, while at the same time, the arms stretch upward as much as possible.
6. Then you should bend to the side, stretching as much as possible.
7. After that, in the final position, you need to linger for 30 seconds.
8. They return to their original position and repeat the exercise, bending over to the other side.

Another good exercise is turning:

1. The easiest way to do the exercise is to sit in a regular chair.
2. The back is kept straight, the feet are not lifted off the floor.
3. Turn to the side, grab the back of the chair with your hands.
4. It is necessary to stay in this position for 10-15 seconds, then slowly return to the starting position.
5. Repeat the exercise in the other direction. In total, 5-7 approaches are performed.

For neck stretching

Be sure to stretch your neck. Moreover, this is true for both amateurs and professional athletes, for example, wrestlers, who, during training sessions and competitions, often experience severe stress on the cervical spine.

The following exercise received the highest efficiency rating, you need:

1. Stand up, relax and lower your arms, in addition, you should not strain your shoulder body.
2. After that, tilt your head to your shoulder.
3. To increase the stretch, press down on your head with your hand, thereby significantly increasing the pressure.
4. Make several bends, then hold your head in this position for 10 seconds.
5. Return the head to its original state and repeat the exercise in the other direction.

A set of exercises for stretching the spine and back muscles with a photo

Exercises to stretch your back and spine must be performed with the utmost care. A preliminary warm-up is required. This is due to the fact that if they are damaged, then the person will become constrained and will not be able to perform any physical activity, because everything in the human body is connected with the back, one way or another.

One of the most popular is the following exercise:

1. Get on all fours.
2. After that, it is necessary, without changing the position of the arms and legs, to bend the back down as much as possible. It is important to engage all parts of the spine.
3. After that, you need to arch your back.
4. Everything is done at a very slow pace with a delay in the final position for 5-10 seconds.
5. 5 to 10 approaches are performed.

Alternatively, you can use another exercise:

1. Sit on the floor, keep your legs bent at the knees.
2. Keep the body relaxed.
3. As you exhale, lean forward as much as possible, ideally, you need to touch the floor with your chest.
4. Stay in this position for about 30 seconds.
5. Return to the starting position and slowly repeat it, in total you need to do 5-6 approaches.

Exercises for stretching the legs for transverse and longitudinal splits

One of the most popular exercises that stretches the leg muscles is the split. It is of two types: longitudinal and transverse. The latter is more effective, however, and much more difficult to perform, especially by an inexperienced person.

The transverse twine is great for developing flexibility. It is imperative that you first warm up, with the help of which the muscles and ligaments will be properly warmed up.

The set of stretching exercises for the cross twine is as follows:

1. To begin with, lunges are made to the right and left sides. In each position, they are delayed for 3-4 seconds. Repeat 10 times.
2. Throw a leg on a support (it should be higher than the chest) and bend over to it sideways, with the opposite hand trying to grab the ankle of the raised leg.
3. The leg remains on the support, hooked onto it by the heel. The other leg is slowly pulled to the side and back, sliding along the floor, to the maximum possible extent.Delayed for a few seconds.
4. Sitting on the floor and spreading your legs as wide as possible, you should lie on the floor with your torso, and press yourself against the floor as tightly as possible.
5. The lunge from the knee is performed as follows. The knee of the bent leg should be placed on a slight elevation, and the other leg should be taken to the side. At the same time, hands rest on the floor.
6. Hands rest on the floor, legs in the hips are in a transverse split position, but bent at the knees and laid back. The pose resembles a frog. Hold the position for a few seconds. You can complicate the exercise if you do not lean on your hands, but raise them above your head, linked into a lock.
7. They stand against the wall, rest their hands on the floor, buttocks rest against the wall. The legs are gradually placed in a transverse twine and are held in the lowest possible position for a few seconds.

The transverse twine itself is performed as follows:

1. You need to squat down.
2. Hands are placed forward on the floor.
3. One leg is laid to the side, it should be straightened.
4. The second leg is retracted to the other side.
5. After that, it is necessary to slowly begin to spread the feet even wider, without bending the legs and lowering the pelvis.
6. The back is kept straight.
7. It will not work immediately to sit on the twine, so they perform the exercise to the maximum point.
8. After a few weeks, it will be possible to go down completely.

Longitudinal twine is more suitable for beginners, because it is easier to sit on it.

Here are exercises to help stretch the muscles you want:

1. You need to sit on the floor, straighten your legs and connect them together in front of you. They lean forward with their bodies and grab the feet with their hands, try to bend as low as possible.
2. Lunge with one foot forward. Then the leg, which is behind, is placed on the knee and, bending the leg at the knee, with the opposite hand, the ankle is pressed against the thigh and buttocks. The other arm, bent at the elbow, rests on the floor.
3. Starting position - lying on your back, legs bent at the knees. Then one leg is straightened and pulled to the chest, helping with the hands. At the same time, do not forget to pull the sock and observe the straightness of the leg at the knee. When the leg is pulled up to the chest as much as possible, gradually straighten the other leg, trying to press it to the floor.
4. You will need a chair for this exercise. You need to put one leg on the chair by lifting, and then, gradually moving the other leg, spread the legs in a longitudinal split, with one leg lying on the seat of the chair.

The twine itself is performed like this:

1. You need to sit with your legs tucked under you, your knees are shoulder-width apart.
2. Then they rise on their knees, rest their hands on the floor and put one straight leg forward.
3. Then the leg, which is still bent at the knee, is pulled back.
4. They try to go down as low as possible.

Yoga exercises for stretching joints

In yoga, there are many different postures or in other words asanas that involve stretching. Most of them are an insurmountable obstacle for an unprepared person, but there are some poses that even an amateur can perform correctly.

The most popular way to stretch the hip joints is the lotus position:

1. For its implementation, it is imperative to conduct a slow warming up warm-up.
2. Then you need to sit on the floor and straighten your legs.
3. Taking one of the legs, lean its foot against the inner thigh of the opposite leg.
4. Do the same with the other leg.
5. Hands are required in a relaxed position to lay hands on the knees.
6. Then you just need to be in this position for a certain amount of time, gradually increasing the duration each time.
7. Then the legs are reversed and the approach is repeated, which is very important for uniform stretching of the joints.

Without stretching, it is impossible to keep your body in shape. It is performed before any type of workout, and it does not matter at all whether they are focused on muscle growth, endurance development or weight loss. There are stretching and flexibility exercises that work on muscles, ligaments, and joints.Some can only be done by professionals, while others are available for use by amateurs.

Videos on how to do stretching and flexibility exercises

A set of exercises for back flexibility:

A set of exercises for stretching at home: