Stretching is an essential part of any workout. Experienced athletes understand the importance of stretching and never begin complex exercises without first stretching. Exercises for stretching the legs and back stimulate blood circulation, improve trophism (nutrition) of tissues, make muscles and ligaments elastic and strong. They can be performed in the gym with a trainer or at home.

pros

Stretching is useful at any age. There are practically no health restrictions for this sport (with the exception of particularly severe conditions). For some diseases and after injuries, stretching is used as part of a complex of rehabilitation measures. Stretching before exercise is equally important for beginners and professionals alike.

• relaxes and relieves fatigue after training;
• improves overall well-being, elevates mood due to the production of endorphin - the hormone of pleasure;
• improves coordination of movements;
• increases joint mobility;
• trains body flexibility;
• gives ease of movement;
• sports, dance or swimming training is much easier;
• the risk of injury during exercise is minimized;
• maintains fit;
• It's amazing - it's beautiful.

Minuses

With the wrong approach to stretching, there is a risk of damage to joints, sprains, rupture of ligaments and muscles.

For example, you cannot immediately start doing splits and other complex exercises. The tissues are not yet elastic and flexible enough, and you can get injured.

It is advisable that the first lesson for beginners be conducted under the supervision of a trainer. The first place in achieving a positive effect is the correct execution, and not the number of repetitions.

Stretching rules

Starting a workout without preparation is dangerous to your health. In order not to harm your body, you need to adhere to the following rules:

• the first thing is to warm up, the best way to warm up the whole body is to do cardio training (this can be jumping rope, running, or an exercise bike);
• during stretching, you cannot make jerks, movements should be slow and even, the muscles are relaxed at this time;
• It is recommended to stay in one position for at least 30 seconds;
• the tension force should increase gradually;
• the transition from simple to complex should be gradual, without sudden “jumps”;
• There should be no pain during exercise; if pain appears, you need to reduce the load;
• breathing should be uniform, you cannot hold it, inhale, and while stretching, exhale;
• stretching complexes are done not only before training, but also at the end of it;
• Regularity of exercise is the key to successful and safe training.

Kinds

Stretching can be done in two ways:

. During such exercises, muscles do not contract, but only stretch. Exercises are performed without active movements, in one position, for a long time. This stretching is suitable for beginners and active people.. It involves active movements for maximum stretching (swinging legs, rolling from one type of split to another, etc.). Suitable for experienced athletes with good flexibility, for example in gymnastics.

Dynamic exercises are contraindicated for beginners.

Complex

Leg training will tighten your buttocks and make your thighs and legs elastic. For beginners, the easiest and safest activities have been selected that can be conveniently performed at home.

№1

We sit on the floor, bend our left leg at the knee and press our foot under the buttock, straighten our right leg and move it as far as possible to the side. Straighten your back. We lean our whole body towards the right leg, our hands try to grab the heel. We stretch for at least 30 seconds. Repeat with the other leg.

№2

A slightly more complicated version of the previous stretching exercise. We sit on the floor, spread our legs as far apart as possible, toes “look” up, back straight. We bend our whole body towards our right leg, trying to reach the heel, and stretch, holding in the extreme pain-free position for 30 seconds. We don’t bend our back. Then we also bend towards our left leg and forward in front of us.

№3

Another exercise in this complex. In the same position, move your straight legs together. Make sure your back is straight. We bend our chest towards our knees, our hands try to reach our toes or heels. We “hang” in the lowest possible position for 30 seconds, then you can make several gentle swings forward and back.

№4

Let's get up. We place our right leg in front of us, bending the knee, take our left leg back and place it on the toe. The knee of the left leg rests on the floor. You can place your hands on your right knee or rest them on the floor. We gradually lean forward. When sensitivity appears in the muscles of the thighs, freeze for 30 seconds. After the time has passed, as we exhale, we stretch even lower and freeze again. We do the same with the other leg.

№5

In the same position, straighten your right leg. We completely redistribute the weight to the left knee. The back is straight, hands rest on the floor. We tilt our torso down to the maximum possible height and freeze in this position for 30 seconds. We go lower as we exhale. We change legs.

№6

Sitting on the floor. Legs are bent at the knees. We place them with the outer sides of the thighs towards the floor (in the form of a butterfly). Feet pressed together. The back is straight. The hands lie on the ankle joint, the elbows rest on the knees on the inside of the legs. The elbows press on the knees, at this time the torso bends down. At the borderline of pain, we stop in this position for 30 seconds. We reach even lower. We repeat the exercise several times. Such bends are effective for stretching the muscles of the thighs and groin ligaments.

№7

Supine position. The right leg is raised up, the left leg is slightly bent. We hold our right leg with our hands in the area of ​​the upper third of the shin. We exhale and try to lower our leg as low as possible. The leg is straightened. At a tolerable point, we stop and hold for 30 seconds. We don’t tense up, the muscles should be relaxed. Repeat with the other leg.

№8

In order to do the cross splits, perform the following exercise. Let's stand up straight. We spread our legs to the sides each time further and further apart until we feel the tension of the muscles of the inner surface of the thighs. Lean forward, keep your back straight. We try to reach the floor with our elbows. Freeze in the peak position for 30 seconds.

By alternating and combining these simple techniques, you can quickly, significantly and safely improve your stretching.

1. We work out regularly. The best schedule is 6 times a week.

2. We take into account biorhythms. In the evening, the body lends itself to stretching much better than in the morning. In the morning the body is more stiff.

3. We monitor the mood. For effective stretching, the body must be relaxed. And in order for the body to relax, the mind must be calm. Irritation, stress, anger, resentment, anxiety, worry, etc. – an inappropriate emotional background for such practice. Before training, we bring the mind and feelings into a calm state. If this does not work out, we postpone stretching until better times.

4. We're not in a hurry. Stretching does not tolerate fuss and haste. We do everything slowly, in no case do we force anything. When doing stretching, it is especially important to follow the rules of injury safety, because any injury, even a minor sprain, will force you to limit your practice for several days or even weeks and will nullify all achieved results.

5. Let's warm up. Warm muscles are much more elastic. Even a simple hot shower before exercise will noticeably improve your stretching. An intense 15-minute warm-up with warming up the whole body will immediately significantly increase the range of movements. If you play sports, be sure to take time to stretch immediately after your workout - you will be pleasantly surprised by the results.

6. We arrange the asana correctly. Initially, poor body position limits stretching capabilities and increases the risk of injury. And although sometimes incorrect adjustment of the asana creates the illusion of greater amplitude, this does not happen due to improved flexibility, but due to body distortions. But that's not what we want.

7. We avoid pain. We do nothing, overcoming the pain. First, because the involuntary neuromuscular mechanism is triggered, the pain automatically leads to muscle spasm, making stretching almost impossible. Secondly, pain is an alarm signal that the body gives us to warn us of danger.

8. Let's relax. We enter the asana and take the maximum accessible body position with a feeling of slight tension in the stretched muscles. We fix this position and try to relax as much as possible. We do this gradually, focusing attention on small areas of the body, starting from the periphery. For example, when stretching the thigh muscles (in a sitting or lying position), we first relax the toes, then the ankle joint, calf muscles, knee, etc. This technique helps: we take a deep breath and, as we exhale, imagine that the air is leaving through the relaxed area of ​​the body. You can also rub and massage the stretched muscles.

As soon as the muscles relax and the tension passes, we slightly increase the amplitude and repeat all over again. If the muscles categorically refuse to relax, we reduce the amplitude.

9. We're tense. After the muscles have relaxed in a stretched position, we strain them with all our might and hold this tension for 8 to 15 seconds. We maintain a static body position and do not move. Muscles must contract isometrically, i.e. motionless. Let go of the tension and immediately stretch, increasing the amplitude. This is a very effective technique called post-isometric relaxation (PIR). PIR allows you to overcome the resistance of muscle reflexes that prevent stretching. You can repeat the entire sequence of relaxation - tension - stretching 2 - 3 times. The effect will be significant. As an example, let's try to tense the gluteal muscles for 10 - 15 seconds in uttanasana (forward bending). The tilt amplitude will increase. (We follow injury prevention techniques for the lumbar region: press the stomach to the hips, do not fully extend the knees before this becomes possible.)

10. We engage antagonist muscles. When some muscles in the body contract, other muscles designed to produce the opposite movement automatically relax. For example, when we tense our hip flexors (quadriceps, etc.), our hip extensors (hamstrings) automatically relax. In this way, the body optimizes its work so that when moving it does not waste additional strength to overcome the resistance of antagonists. We can use this phenomenon to improve stretching. To do this, we simply tense the antagonist muscles with a conscious effort while stretching. Continuing the example with uttanasana: we strongly strain the quadriceps of the thigh (the anterior group of thigh muscles) and the abdominal muscles, drawing in the stomach.

11. We stretch the right and left sides in turn. If the asana allows (as a rule, this technique is suitable for symmetrical asanas), we change the position of the body so that the force shifts first to one side, then to the other. For example, in upavishtha konasana we move first to one leg, then to the other, then return to the center. Photo 1, 2.

12. Breathe. The following technique helps to increase the amplitude of stretching: take a deep breath, taking in a full chest of air, and hold your breath for 5 – 10 seconds. We exhale and at the same time as we exhale we try to stretch more. This technique works great in twists.

13. We use muscle locks - bandhas. Another good technique is to use muscle locks. In the practice of stretching, mulabandha is mainly relevant for us - tensing the muscles of the perineum and pelvic floor and uddiyana bandha - drawing in the abdomen and pulling the diaphragm up. In particular, uddiyana bandha is effective for increasing the amplitude of forward bends, both in a standing and sitting position.

14. Use hand levers. In some cases, you can help yourself with your hands, using them as leverage. For example, when bending forward, we move our arms behind our backs, clasp our hands together and pull our straight arms up (towards the head).

Unfortunately, using leverage increases not only the effectiveness of the stretch, but also the risk of injury. Therefore, when using such techniques, you need to be especially careful and take your time.

15. “We take help from a friend.” A partner's help will come in handy when using post-isometric relaxation. For example, consider supta padangusthasana - lying on your back, raise your straight leg up and pull it towards you, stretching the muscles of the back of the leg. We pull the leg towards us as far as possible and ask the partner to fix the leg in this position. We begin to strain the muscles of the leg, as if trying to lower it to the floor; the partner resists, preventing the leg from falling. We hold this position for 8 - 10 seconds, after which we relax the muscles and pull the leg towards us, and the partner helps fix the leg in a new position with greater amplitude.

Such techniques are possible in many asanas, but only experienced practitioners are suitable for the role of a partner, and, to be completely honest, experienced yoga instructors.

16. We use props. If there is no partner, sometimes you can replace him with props. For example, in the same supta padangusthasana we put a belt on the leg and push it down. We pull the belt towards ourselves, providing resistance to the movement of the leg and preventing it from falling.

Props also help compensate for flexibility deficits by relieving tension from the muscles being pulled. For example, in janushirshasana, if the knee does not lower to the floor, the hip adductors (inner thigh) are forced to resist gravity and, instead of relaxing and stretching, contract. A “brick” placed under the thigh allows you to relieve tension from these muscles and makes it possible to stretch them. We use a belt if it is not possible to reach the foot with our hands.

Standard blocks for yoga - “bricks” - can be replaced with a stack of books and, as the muscles relax and stretching increases, reduce the height of the stack, removing a book at a time.

17. Increase muscle strength. Stronger muscles strain less when tense, relax more easily, and are more amenable to stretching. If, despite all efforts, progress in stretching is unsatisfactory, we strengthen the muscles and increase their strength.

18. Always finish stretching with strength exercises. Intense stretching disrupts the coordinated work of muscles, resulting in poor coordination of movement in the next few hours after training. To prevent this, we end the workout with strength exercises on the target muscle group.

18. The body will say “thank you.” Stretching exercises relieve muscle and emotional tension, promote general relaxation, improve body awareness, joint mobility and overall well-being, and increase the range of available movements; In the long term, they improve coordination and help prevent injuries. Movements become more harmonious and correct, posture and the condition of internal organs improve.

Olga Prilepova, doctor, certified yoga teacher; author's websitewww.namaste.md

Photo: kinoyoga/instagram.com

With the right approach, stretching makes the body flexible and free: joint mobility increases, blood supply to internal organs improves, posture becomes slender, and the mood becomes light - to match the new plastic body. However, there is a downside to everything: stretching exercises are not as safe as we would like. We interviewed experts to find out how to develop your flexibility without risking your health.

They helped us:

• Kirill Kalutskikh, acrobat, performer of Circus Du Soleil, multiple Guinness World Record holder, author of the KADAO health-improving technique

• Kirill Antonov, physical therapy doctor at the Meditsina clinic

• Oksana Shchezhina, individual fitness trainer, master of sports in fitness, multiple champion of Russian and international fitness and bodybuilding competitions

First, let's define what we mean by stretching: a flexible body and elastic muscles are one of the factors of health. Therefore, we suggest considering stretching as a path to recovery, and not as a desire to show off by throwing your leg over your head in a spectacular movement in front of your surprised colleagues.

“Stretching is necessary in order to relieve muscle spasms,” says Kirill Kalutskikh. “There are several areas in our body where so-called emotional tension accumulates (shoulders, back, pelvic area), and stretching helps to relax them.” Any negative emotion responds to tension in our body, and if a person is regularly exposed to stress, then under the pressure of muscle tension the body shape gradually changes - posture, movement tactics and, as a result, the work of all organs and systems. Stretching reverses this process, restoring the anatomically correct shape of the body. That is why acquiring flexibility is literally rejuvenation.

If we reject the idea that the average person should sit freely in the splits and bend back to the ground, what exercises are indicated for those who want to be healthy and flexible? Here is the set of exercises that Kirill Kalutskikh considers adequate for any age and state of health:

1. Tilts. Goal: Without bending your knees, reach your feet with your fingers and calmly tie your shoelaces. When bending, you should not stretch jerkily or forcefully pull your body towards your legs: if it is difficult to remain in a bend with straight legs, straighten first one, then the other. When it becomes comfortable, bend over, release your arms and head - and relax in this position.


2. Hero pose. Sit on your knees, tilt your body back. The goal is to lie on your back, keeping your knees bent. Again: do not strive down at all costs, do not make jerks. Gently, leaning on your hands, lower down centimeter by centimeter until a feeling of discomfort appears. Return slightly upward to a comfortable position and feel the stretch in the front of your thighs and core muscles.


3. Half lotus. The goal is to sit in a half lotus position, placing the foot of one leg on the thigh of the other. Start in a cross-leg position, applying very gentle pressure to your knees. Try to slightly pull your foot up, without pain or sudden movements. Change your leg and repeat the maneuver.


4. Hands locked behind your back. This exercise develops mobility of the shoulder joints. Bend your right arm at the elbow and place it behind your head, bend your left arm and place it behind your lower ribs. The goal is to freely close your palms into a lock. If that doesn’t work, take the belt and gradually move your palms towards each other along it. Do the exercise on both sides.


5. Twists. Sit on the floor, right leg straight, bend your left leg at the knee, place your right elbow behind your knee and feel how the core muscles on the right stretch. Do the exercise in the other direction.

Do you think that the proposed complex is too simple? Great! “At first, without the proper level of flexibility, it is difficult for a person to control the correct position of the joints,” says Oksana. - Therefore, exercises for home practice should be as simple and accessible as possible. They can be done without mistakes - which means there will be an effect, and safety precautions will be observed.”

Execution principle

• The position in which you stretch the muscles should be held for about two minutes. Therefore, when taking a particular position, calculate how long you can stay in it without discomfort. It may not be the most beautiful position for today, but it will be comfortable within two minutes.


• To develop flexibility, you need to exercise 40-45 minutes a day 3-4 times a week. There should be a break of one day between classes so that the muscles have time to recover.


• At first, it is very, very advisable to study with an instructor: he will select an individual training program. “A set of exercises is formed based on the person’s condition - his posture and habitual tensions,” says Oksana Shchezhina. “For example, when you slouch, the muscles of the upper back are stretched and need to be strengthened, but the pectoralis minor muscle is contracted and needs to be stretched.” An individual program, selected together with a trainer, will significantly speed up your path to flexibility and lightness, while self-selected exercises may be less effective and even worsen your condition.

Tips from Kirill Kalutskikh

Do some stretching...

• ...as if in a dream. Safe stretching is quality relaxation. It is best to do stretching in a state close to sleepy. Then the movements will be natural and smooth: without dangerous jerks and attempts to stretch against all odds.


• ... with diaphragmatic breathing. Relaxing your belly will make the stretch even smoother and more productive. To start diaphragmatic breathing, which will relax your stomach, purse your lips into a tube, take a noisy inhale (as if you are sucking in air) and exhale no less loudly (as if you are blowing out a candle).


• ... avoiding the help of others. Of course, it is highly recommended to seek advice from an expert who will select a set of exercises for you, but do not allow anyone to bend or stretch you. You yourself feel your body much better than any instructor, you control your relaxation - and if today your body bends a certain number of degrees, it means you are so comfortable, and no one has the right to put pressure on you (in the literal sense of the word).

Safety precautions

When performing stretching exercises, there is a set of “right” and “wrong” sensations. The greater the pain and discomfort, the greater the risk of injury.

Pain at 15% of maximum

“You can perform stretching exercises until the so-called pleasant pain; within the framework of this feeling, you can completely relax,” says exercise therapy doctor Kirill Antonov. More severe pain is a signal that you are doing something wrong.

Ease the next day

An indicator that you are working out well and effectively is the feeling of lightness and greater freedom in your body the next day after class. Of course, after the very first days, the muscles may ache slightly. “But if there are limitations in mobility or the pain persists for longer than a day, you should stop exercising - perhaps you have received microtraumas, for which it is advisable to see a doctor,” says Kirill Antonov.

Relaxation while exhaling

“Focus on exhalation: inhalation occurs on its own, exhalation is long, slow, relaxed,” recommends Kirill Kalutskikh. Exhaling for a long time allows you to relax the muscles even more, making them even more pliable.

The text was prepared by Evgenia Sokolovskaya.

Leg stretching exercises are essential to prevent muscle imbalances and postural problems associated with it. Thanks to stretching, the body gains flexibility, movements become more dexterous, and coordination of movements improves in everyday life and during sports.

Good leg stretching is useful not only for demonstrating a beautiful split. Boxers need it to perform some punches, dancers need it to perform dance elements, swimmers need it to jump into the water correctly and swim quickly. For a person who is far from sports, stretching the leg muscles will help protect the joints from hardening, improve blood circulation in the legs, and make walking easier.

There are many motives for performing leg stretching exercises, and everyone has their own, and the methods of stretching the muscles are also different. The choice of technique is determined by the level of training of the person and his goals.

Leg stretching for beginners includes several simple exercises, the regular performance of which is enough to get into a good split. The main thing is regularity and caution. For successful training, it is enough to have the necessary minimum information about and a responsible approach to business.

Leg stretching exercises

• Exercise 1

Bend your torso forward as low as possible, stretch smoothly, “spring” with a small amplitude, return to the starting position.

• Exercise 2

Starting position – sitting on the floor, straight legs spread as wide as possible.

Holding your shin with your hands, bend as low as possible towards your right leg, “spring” 10 to 50 times, return to the starting position. Repeat the same with your left leg.

• Exercise 3

Starting position – sitting on the floor, straight legs shifted.

Bend as low as possible, pulling your torso towards your legs with your hands, “spring” 10-50 times. Ideally, you should touch your knees with your head.

Stand up straight. Slowly move your legs out to the sides so far that you feel the stretch in the muscles of your inner thighs. As a result, an angle of 120-140 degrees should form between the legs.

Then bend your torso down and place your elbows on the floor or slowly, without jerking, reach towards the floor. The back is straight. When you feel tension, hold the position for 5-30 seconds.

Every day, try to spread your legs wider and increase the interval of immobility.

The end result of this exercise should be a cross split.

Starting position – stand on the floor, keeping your body straight.

Move your right leg back and your left leg forward as far apart as possible. Bend your leg forward at the knee, lowering yourself down. The angle of the bent knee should be 90 degrees. The back is straight. As soon as you feel the muscle stretch, relax your core, increasing the pressure on your legs, and stay in this position for 30-60 seconds.

During the exercise, clasp your hands behind your body or place them on your thigh or floor.

Repeat the exercise with your other leg forward.

Starting position – standing with a straight body.

Step your right leg to the side, bending it at the knee and thereby lowering your torso down. The foot of the completely straight left leg should be fully on the floor and pointing toe forward. When you feel sufficient muscle stretching, hold the pose for as long as possible (up to a minute).

Repeat the exercise, doing a symmetrical lunge.

Starting position – standing straight, feet shoulder-width apart.

Without bending your knees, perform at least 12 springy downward bends, trying to place your palm on the floor.

Starting position: sitting on the floor with your knees bent and your feet pressed tightly together. Palms on feet. Elbows rest on knees.

Using your elbows, slowly press on your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible muscle stretch, fix the position for a few seconds, gradually increasing the tension time to a minute.

Repeat the exercise several times.

Starting position – sitting on the floor with straight legs shifted.

Stretch your arms forward as far as possible. Lock yourself in the position of maximum tension.

Repeat the exercise several times.

Standing straight, use your hands to bend one leg at the knee so that your heel is pressed toward your buttock. You can lean on the wall with one hand to maintain balance. The knees should be on the same line, and the hips should be tightly closed.

Twist your pelvis forward and upward, hold for one minute.

For more tension, move your knee back.

Repeat with the second leg.

Lying on the floor, bend both knees, relaxing your upper body. Grasp your right knee with both hands and place your left ankle on your right knee.

Slowly pull your right knee towards you.

Repeat the exercise for your left leg.

Starting position: face the wall, resting your palms against the wall.

Take your right leg half a meter back without lifting your foot off the floor. Once you feel tension in your calves and ankles, hold for one minute.

Repeat the exercise for the second leg.

This set of exercises should be performed daily or at least three times a week. This type of leg stretching at home will benefit everyone.

Video: Leg stretching exercises

Many people have heard about the benefits of stretching. Experts recommend doing it after training. In addition, in sports it has formed into a separate direction, known as stretching. And even those who do not play sports should at least sometimes stretch to keep their body toned and healthy. This is especially true for those who work sedentary jobs and lead an inactive lifestyle. Let's look at why stretching is needed for beginners at home, and what exercises it may include.

Stretching will also give you the following: advantages:

• muscle elasticity, joint health;
• minimizing the risk of injury;
• relieving muscle tension after physical activity;
• blood circulation will improve;
• the body will become more flexible, posture – straight;
• It will become easier for you to maintain balance and control your body;
• you will become more flexible and flexible, girls will gain grace and become more sexy.

Types of stretching

Stretching is divided into several types. They differ from each other in amplitude, duration of the lesson, as well as the time it is carried out - before or after the main training. You can choose any type you like, the main thing is regularity and effectiveness. So, there are the following types of stretching:

• Static. Very popular among athletes and yogis. Its essence is that, having stretched the muscles to the limiting position, you must stay there for 20 seconds. It is recommended to perform the exercises in several approaches, but if the pain is unbearable, you do not need to endure it.
• Dynamic. Dynamic stretching involves you being in constant motion. One of its simplest examples is a lunge forward and back with a constant change of legs. The effect can be enhanced if you increase the amplitude and distance between your legs. In fitness, this type of stretching is often alternated with strength exercises.
• Passive stretching. It is often performed with a partner—mostly an instructor or coach—who applies gradual effort. The passive partner must only inhale, exhale and relax.
• Active stretching. Classic stretching, in which you need to exert maximum effort to stretch the muscles. For example, you need to hold onto a support, lift one leg and strengthen the action using your hand.
• Ballistic stretch. This is a rather risky stretching option that is not suitable for beginners and is often practiced by fans of Japanese martial arts. Its essence is in fast, sharp and sweeping movements.

For beginners, static and dynamic stretching is suitable. You can also start with passive.

Stretching exercises for beginners require compliance with certain rules, because you should get maximum benefit and effectiveness from it, and not the opposite effect. The basic rule is that all movements must be performed smoothly, carefully and without jerking. Decide in advance which muscle group you will use and warm it up well to avoid injury.

At the beginning of the lesson, you need to pay as much attention to the muscles as possible in order to improve blood flow to their small fibers, which are very vulnerable.

• If you plan to practice at home, be sure to learn safety precautions to eliminate the risk of injury.
• If your goal in stretching is to do the splits, work not only your legs, but also your back. If it is constantly bent, the muscles will not be able to become elastic. Also keep in mind that when you stretch, you should not hold your breath, otherwise the body will suffer from lack of oxygen.
• The muscles should be as relaxed as possible during the stretching process. Also It is important to increase the training time and stretching amplitude each time. But this must be done gradually - mild pain is acceptable, but serious discomfort is contraindicated. You must learn to listen to your body and understand when to stop.
• If you work out in the gym in groups or master video stretching lessons for beginners, you don’t need to try at all costs to reach the indicators of the instructor or your neighbor on the mat. Each person’s flexibility level is different, and it also develops differently. Try to be better than you were yesterday, not better than someone else.
• Severe pain is an alarming symptom. It indicates that the load is not yet up to you, or that you are violating your execution technique.
• Don’t rush to start doing split stretches. This complex is always designed to improve the plasticity of the whole body, and not just the legs, as many people think.

Please note that stretching exercises have contraindications. These include hypertension, injuries and ruptures of tendons and muscles, spinal diseases, arthritis and arthrosis, damage to the pelvic joints, as well as some problems in the functioning of the cardiovascular system. If in doubt, consult your doctor first.

Stretching for beginners: an effective set of exercises

Stretching exercises for beginners at home don't have to be too difficult. It is better to start small, safely and comfortably increasing the load in the future. Let's consider one of the options for simple home complexes.

Popular myths about stretching

Before you start stretching, you need to learn as much as possible about it. There are many misconceptions about this type of activity. These include the following:

• Myth 1. Stretching requires special skills. This may be true for professional athletes and gymnasts, but those who practice purely for themselves do not need any talents. It is enough to start doing the simplest stretching lessons for beginners, gradually increasing the load.
• Myth 2: It is impossible to start stretching as an adult. Many people believe that stretching exercises should begin in childhood, and that they are no longer available to adults. This is wrong. Yes, children are indeed more flexible and mobile in terms of joint mobility - it’s easier for them. However, in fact, you can start exercising at any age. Of course, you won’t do the splits right away from scratch - you’ll have to try, again, starting with light loads.
• Myth 3: Flexibility exercises always cause pain. This is fundamentally wrong. The pain can be mild and pleasant. Under no circumstances should you stretch to the point of serious discomfort - stop at the state of tension.
• Myth 4. Stretching will not make you lose weight. Actually it is possible. Of course, it does not burn as many calories as cardio, but, as with any physical activity, there is an energy expenditure. Accordingly, this promotes weight loss.

1. Exercise for the back “Cat”

Get on all fours. Smoothly arch your back up, then also smoothly bend it down. Hold each end position for a while.

2. Exercise for stretching the buttocks

Lie on your back. Bend one leg at the knee, pull the other towards your chest, keeping it as straight as possible.

Another exercise for the buttocks is to sit on the floor, bend one leg, and try to lean forward towards the other leg.

3. Calf stretch

While standing, lunge with one leg and bend your knee. Make sure that your feet are well pressed to the floor. Repeat the same for the other leg.

4. Exercise for the front of the thigh

In a standing position, bend one leg at the knee and pull it towards the buttock. Do the same for the other one.

5. Chest stretching exercises

For the chest, use the following simple exercises:

• Place your hands behind your back and lift them up in this position.
• Stand up straight, keep your back straight. Raise your hands up in the lock, begin to stretch.

6. Lateral thigh stretch

You need to sit down, bend one leg at the knee, and move the other to the sides. Now bend to the side. For the other side we repeat similar steps.

7. Ab exercise

Lie on your stomach with your hands on the floor. Raise your upper body.

To get started, this complex will be enough. Over time, the load will become too light for you, and then you can begin to perform more complex stretching variations, increasing the load and amplitude.

Stretching for beginners on video

The complex proposed above is just one of the options. There are a large number of stretching exercises that are suitable for beginners. Stretching for beginners on video will help you learn more about it. Choose the most suitable complex for yourself, perform it regularly and follow safety precautions. Then you soon noticed that both your health and your figure are constantly changing for the better.