How to stretch properly at home?

Even if you are not engaged in professional sports and do not go for fitness, sooner or later you are visited by the thought that the body needs additional physical activities that will improve the body's well-being and flexibility. Simple exercises will also help to increase self-confidence.

How to stretch properly at home - is interesting for many, because not everyone has the time and money to go to the gym for classes with a professional trainer on the simulators. About special complexes that will improve health and prolong our life and which can be done in a comfortable environment for you, we'll talk about this article. To give the body flexibility and bring the muscles into tone, you need very little - your desire and 15-20 minutes a day of free time.

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What is useful for stretching the body?

Physical exercise is very useful for health - it's an axiom. Regular stretching promotes the following changes in the human body:

• Muscles of the body come in tone, thereby preventing them from accidental sprains and injuries.
• Joints become more mobile, muscles - elastic, ligaments - strong.
• Improves blood circulation, especially in the pelvic region.
• The body becomes more flexible and mobile. You better keep your balance.
• The risk of varicose veins decreases.
• Weight decreases, which is important for people who struggle with extra pounds.
• The nervous system relaxes, which makes a person more resistant to stress.
• Improves overall well-being and mood.
  

Given the number and importance of positive moments, it's not strange that many people are interested in how to stretch out at home correctly.

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For whom are stretch exercises banned?

Despite all the positive aspects that are achieved through regular stretching, there is a category of people who have a similar physical load is contraindicated. You do not need to stretch yourself at home, if:

• There are inflammation of the joints of the lower body.
• There was a trauma to the spine or thigh, as well as cracks in the bones of the legs.
• You suffer from low back pain.
• You have high blood pressure, thrombosis or other vascular diseases.
• At the moment you have a cold or for other reasons feel unwell.

Important! Also contraindication is pregnancy.

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What do I need to remember when doing the exercises?

If there are no contraindications for doing stretching exercises, then it is worth sticking to a few important recommendations that are aimed at preventing you from harming yourself. To stretch properly at home:

1. Before stretching exercises, warm up the muscles and ligaments. Rub your body with your hands, make a set of sit-ups, run on the spot or dance to rhythmic music. You can make flops with your legs. Warm-up should take you 5-10 minutes.
2. Observe the breathing when performing the exercises themselves. Do not delay it, try to breathe evenly.
3. Do not be too zealous at the time of stretching. Consider your body and readiness for work. For one day you will not sit on the splits. It will take weeks, or even months. Make all movements smoothly, without jerks. You should only feel the tension in the ligaments, not the pain.

Important! If you damage the ligaments, the scar tissue after healing will make them less elastic.

1. Begin with light exercises, gradually increasing the load.
2. Practice regularly, preferably daily, without taking long breaks, otherwise the result will not reach soon.

Important! Performing stretching exercises, pay attention to all muscle groups, and not just focus on the lower part of the trunk. Then the tone will be the whole body and you will be cheerful all day.

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How to stretch out at home at the top of the torso?

Even if your goal is to sit on the twine, still pay attention to the whole body and begin your physical activities with exercises for the back, neck, hands and chest.

Important! Exercises for stretching are also called "stretching"( from English "stretch", "stretch").

Exercises for the neck

So that you do not feel a stiff neck after a heavy workday, do these simple exercises to stretch properly.

Exercise # 1

Make circular motions clockwise and backward 2-3 times.

Exercise # 2:

1. Dropping one shoulder, tilt the head to the second, and vice versa.
2. Do the exercise slowly.
3. When the ear is pressed against the shoulder, hold for 5 seconds and return to the starting position.

Exercise # 3:

1. Connect your fingers and extend your arms in front of you.
2. Now tilt your head forward and press your chin to your chest.
3. Shoulder relax, and hands stretch forward as much as possible.

Exercises for the arms and shoulders

Shoulders and hands also require your attention, because they have a lot of workload in daytime events. To stretch properly at home in this part of your body, such exercises will do.

Exercise # 1:

1. Tie your fingers in the lock and pull your arms forward to shoulder level.
2. Now turn your palms so that they look up and forward.

Exercise # 2:

1. Tie your fingers into the lock on arms outstretched above your head.
2. Now slowly turn your palms up, then down.

Exercise # 3:

1. Take the towel by the ends and hold it on outstretched arms.
2. Get your hands over your head behind your back.
3. Do not turn your hands or bend your elbows.
4. To increase the load, reduce the distance between hands.
5. You can fix movement for 5-10 seconds in the place where you feel the maximum voltage.

Exercise # 4:

1. Holding the ends of the towel, raise even hands above your head.
2. Now move your left arm back and forth, parallel to the right arm at the elbow at right angles.
3. Next - straighten the right hand and lower it to one level with the left.
4. At the same time, put your hands down.
5. Repeat the movement to the other side.

Exercises for the waist and spine

The spine is the backbone of our body, so it's up to him to pay special attention to stretch properly at home and do nothing to damage.

Exercise # 1:

1. Stand up and put the brush on the waist.
2. Keep your elbows as far back as possible and bend.
3. Hold for 5-10 seconds. Breathe exactly.

Exercise # 2:

Standing straight and putting the brush on the waist, do the twisting of the torso, alternately right-to-left.

Exercise # 3:

1. Sit on your knees.
2. Pull your arms forward and place them on the floor.
3. Roll your back, as if trying to round the ridge.

Exercise # 4:

1. Place the palm of your right hand on your left shoulder, and with your left palm press on the right elbow towards the left shoulder.
2. Hold for 10 seconds, then change hands.
   

Exercise # 5:

1. Move your right hand behind your back and the left arm from the bottom.
2. Tie your fingers behind your back and lock yourself in this position for 5-10 seconds. Exercise # 6:
   1. Connect the palms together for prayer, but behind your back.
   2. Now raise your hands to the level of your chest.
   3. Hold this position for a few seconds.

   Exercise # 7:

   1. Stand up straight and spread your legs to the width of your shoulders.
   2. Lean forward, trying to put your hands on the floor.

   Exercise # 8:

   1. Sit on the floor.
   2. Feet placed directly and together.
   3. Now tilt the body forward, trying to reach the forehead with your knees.

   Exercise # 9:

   1. Sit on the chair.
   2. Keep your feet on the floor, turn back.
   3. Grasp the back of the chair and stay in this position for 5-10 seconds.
   4. Now turn the other way.
   5. Repeat 5 times in each side.
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   A set of exercises for stretching the legs

   Before trying to sit on the twine, you need to do a series of exercises for gradual stretching of the legs.

   Important! It should be remembered that such exercises should be done smoothly, avoiding jerks and strong pain. Only in this way you will be able to stretch properly. Exercise # 1:

   1. Stand near the wall.
   2. Place your right foot at a distance of 40 cm from the wall, and the left one at a distance of 60 cm.
   3. Both hands lean against the wall, and do not lift your heels off the floor.
   4. If you do not feel the tension in the "back" leg, move it a little further.
   5. Hold in this position, then change your foot.
      

   Exercise # 2:

   1. Lie down on the floor.
   2. Bend the right leg and pull the knee to the chest as hard as possible.
   3. Quit for a few seconds.
   4. Change your foot.
   5. Then pull up both legs and try to touch the knees of your forehead.

   Exercise # 3:

   1. Take a chair and put a straight foot on its back.
   2. Bend forward as far as possible, keeping your back straight.
   3. In the most distant position, hold for 5-10 seconds.
   4. Change your foot and repeat the exercise.

   Exercise # 4:

   1. Stand at the chair and grasp it with your right hand.
   2. With your left hand, grasp the left ankle and lift your leg as far as possible.
   3. In the upper position, stop for 5 seconds.
   4. Change foot and repeat.

   Exercise # 5:

   1. Stand up straight.
   2. Make one leg lunge forward as far as possible, the second leg should remain straight from behind.
   3. Spring in this position first on one leg, then on the second one.

   Exercise # 6:

   1. Sit down and tighten your heels as close to yourself as possible, closer to your crotch. This is called the "frog" position.
   2. With your elbows, press down from the inside of your knees and press down until you feel a strong tension or until your torso is on your feet.

   Exercise # 7:

   1. Sit on the floor.
   2. Put one leg straight forward, and bend the other leg and put your foot on the inside of the thigh.
   3. Lean towards the straight leg as far as possible.
   4. In the maximum phase of the slope, hold for a few seconds.
   5. Change your foot and repeat the exercise.
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   Correctly sit on the splits. Complex exercises for beginners

   Once you have achieved notable successes in the previous exercises, they are already given to you every day easily and at ease, you can think about how to stretch properly at home to sit on the twine.

   Longitudinal twine

   This is a pretty effective gymnastic skill. Achieve its implementation in 1-2 weeks is unlikely to succeed. You need to set a goal and approach it daily. For this:

   1. Find a convenient place, preferably where there is no carpet. That is, you will need a slippery surface, but at the same time, the socks will not be slippery.
   2. You must fully control your movements so as not to tear the ligaments.
   3. Clothes for classes are better to choose free and comfortable.
   4. The room should be warm and comfortable.
      

   After you have completed several stretching exercises, you can start twine.

   Method # 1:

   1. Stand on your knees and pull your right foot forward, keeping it straight.
   2. Gradually under the weight of your body, gently down, without jerking.
   3. Place the palms on the floor and keep the balance.
   4. Advance your foot forward until you feel tension in the groin.
   5. Hold this position for 10-15 seconds.
   6. The back should be straight.

   Important! Do not try to sit lower, overcoming pain. If you tear a ligament, it will delay your goal for an indefinite period.

   1. Accept the starting position and change the leg.
   2. Every day, go lower and lower until your feet completely lie on the floor.

   Method number 2

   You can start a little differently:

   1. Direct the left leg completely pull out from behind, knee touching the floor.
   2. Body tilt forward.
   3. Place your hands on the floor for balance.
   4. The right leg is initially bent at the right angle in the knee, and then you begin to move it slowly forward, to the strain in the groin. The leg rests on the heel.
   5. Stop and stay in this position for 10-20 seconds.
   6. Do not hold your breath.
   7. Over time, lower the pelvis as low as possible until you completely sit on the floor.
   8. Do the same for the second leg.

   Important! Even if you have achieved the desired result, do not stop practicing, otherwise - you will lose this skill, and diligence will be wasted.

   Transverse twine

   This type of twine is considered more difficult to perform. It is a completely dilated legs in the sides from the sitting position.

   Important! As for the longitudinal twine, before trying to sit in the transverse you need to warm up the muscles and hold a set of exercises for stretching the legs.

   First you can study in a day, and after, when the body gets used to the loads - every day. You need to be extremely patient and treat this philosophically so that you do not quickly "burn out" with an idea.
   

   Method number 1:

   1. Sit on the floor.
   2. Maximally spread your legs apart, and put your arms around the floor.
   3. Tilt the body as low as possible, lingering in the lowest position for 10-15 seconds.
   4. Each time, the slope should be deeper.
   5. When the ligaments are slightly stretched, you can proceed to the very cross twine.

   Method # 2:

   1. Stand up straight.
   2. Put the feet parallel to each other.
   3. Next, leaning on the entire surface of the foot, spread your legs to the sides as far as possible while you are comfortable.

   Important! Pain sensations in this exercise are unacceptable. In the last resort, only slight discomfort is possible.

   1. Each time, try to sit as low as possible until you reach the crotch of the floor.
   2. When you sit on the transverse string - the groin and thighs should completely lie on the floor, the back should be flat, and the socks should look up.
   3. Do not forget about even breathing.

   Important! If you managed to master the cross-twine, do not forget to periodically do this exercise, otherwise gradually the flexibility will be lost.

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   What if I have pain after exercise?

   Pain sensations can occur if you overdo it while performing stretch marks and damaged ligaments. In such situations, the following algorithm of actions should be followed:

   1. Apply ice wrapped in cloth to the sore spot for 10 minutes. Take a break for half an hour and then put it on again for 10 minutes.
   2. Lubricate the painful area with an anesthetic ointment.
   3. Fix this place with an elastic bandage and observe peace.
   4. If the pain does not subside, then consult a doctor.

   If you approach the issue of stretching the muscles of the body seriously and correctly, the result will be visible after a few days. The complex of exercises selected in the article will help not only strengthen and tone muscles, sit on twine and make the body more flexible, but will also daily add a good mood and cheerfulness in a geometric progression.