Proper stretching for beginners. How to do a leg stretch

Few can boast of good stretching, except perhaps those who need it in the field professional activity or personal hobbies. For dancers, gymnasts, yogis, amateurs martial arts it just requires stretching and flexibility. But if you are not a professional (or even an amateur) in areas where you need a flexible body, stretching can be a pleasantly beneficial physical activity.

As we age, our muscles, ligaments and joints lose elasticity and mobility. The result is looseness, poor posture, joint pain, and increased trauma. Therefore, stretching or stretching is quite popular today. If you need stretching to improve your success in your favorite sport, then God himself commanded you to stretch! And if not, then you can simply enjoy your flexible body and incredible benefits for the body.

Let's start stretching from scratch

Stretch can and should be done at any age. Of course, the younger the muscle tissue, the better and faster the results are achieved. But there is no age limit for stretching. The only thing you should take care of is to be careful when handling your body if you start stretching from scratch.

Classes with instructor always have an advantage over independent attempts, because a professional can always correctly correct your actions. But sometimes the opposite happens. If you decide to do stretching, but you have no training, then coming to stretching groups with experienced students and working with them immediately at their load level is dangerous.

Be sure to warn trainer about your level, and ask at first not to “help” you stretch. The individual physiology of the body may not accept even the slightest pressure when performing exercises, and you will get injured. Start slowly with the smallest loads, gradually increasing them with each session. In stretching without preparation, it is better not to chase quick results.

Warming up before stretching

Stretching You can practice on your own at home. To get the maximum benefit, result, and not injure yourself, you must warm up your muscles before stretching exercises. Best done dynamic exercises and jumping. Any will do dance moves, or aerobics, the main thing is that it is “lively” and intense, until you sweat and have hot muscles.

Be sure to warm up all groups muscles, starting from the neck and gradually moving down to the feet. Warm-up and warm-up should take 15-20 minutes. If it’s convenient for you to stretch before bed, and you don’t have time to warm up, a hot shower is also suitable, which will also help warm up your muscles, giving them elasticity.

It's better to stretch more often

How much do you need study the stretch itself? If you perform several exercises on different groups muscles, alternating dynamics and statics, then less than 15 minutes of pure stretching will not work. But the secret good result Stretching isn't even about that. You need to exercise regularly, that is, daily. The muscles should gradually get used to the new state, and this should become the norm for them. Otherwise, you will be moving towards your cherished goal for a long time.

The more often you practice stretching, the better, the more effective. You can, of course, exercise consistently once or twice a week, and gradually your flexibility will improve. But if you consistently devote 15-20 minutes before bed to stretching exercises, you will achieve amazing results! When you cross the “zero line”, it will be possible to perfectly combine visits group classes with a trainer 2-3 times a week and your daily fifteen-minute exercises to maintain tone and consolidate the results.

A holistic approach to stretching

Muscle flexibility and elasticity should be throughout the whole body. All muscles are interconnected, and stretching some does not exclude the flexibility of others, but on the contrary, helps. That is, if you want to do the splits, stretching the lateral muscles and abdominal muscles is also necessary.

The rule of an integrated hike also works for the same group muscles: you need to stretch them in several different ways, rather than doing just one. For example, to stretch the muscles under the knee, you can do bends while standing, sitting, one leg, two, and so on. You can choose any sets of stretching exercises for yourself, those that are comfortable for you. at this stage Your flexibility. The more you practice, the more difficult the exercises should be, the higher the stretching bar. Without constantly increasing the load, there is no point in exercising.

Dynamics and statics in stretching

If necessary " spring"during exercises or remaining static? It is best to combine these two states within reasonable limits. The "spring" is easier to perform, so most often they start training with it, and it is used for initial stages stretching classes. But you should remember to be careful and not make sudden movements or large amplitudes.

Statics is more useful and gives the desired Effect, but it’s difficult to do it at first. Add static exercises gradually. Fix the muscle tension in the maximum state for you, and hold it as long as you can. You should reach a limit of 30 seconds in one static stretching pose. But, of course, everything will begin in about five seconds.

Relax while stretching

Exactly this The main thing, and the most difficult thing. Muscles, while they are tense, are difficult to stretch. A relaxed muscle is more flexible and less pain is felt. To relax the muscles at the point of tension, you need to practice a little.

First, try it correctly and deeply breathe. Breathing helps you relax as you exhale. Focus your attention on the right muscles, and relax them as much as possible. When you learn to relax this way while stretching, you will begin to truly enjoy the process and noticeably improve your results.

What else should you know about stretching?

During exercises stretching You should always keep your back straight. A slouched back not only does not help, but also interferes with proper muscle function. For example, when bending the body towards the legs to stretch hamstring muscles What matters is not how far you can reach with your arms using your hunched back, but how far you can put bottom part belly to legs. The straighter the back, the more difficult this exercise, the more correct, and the better the effect.

If you want to do the splits, and start almost from scratch; after a few days of doing stretching exercises, be sure to start trying to slowly do the splits. This way you can determine which muscles are “interfering” with you, and, therefore, adjust your course of exercise.

And one last thing. Stretching- it hurts. But the pain should be pleasant for you, not sharp, always at the limit, and always with pleasure. If you feel pain, it means this is where your body is not flexible enough. Which means you need to work on it!

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Young mothers, residents of small towns and villages remote from megalopolises, lacking the opportunity and time to visit professional sports institutions, are forced to train at home. And most importantly independent studies– do the exercises correctly.

Stretching at home - how to do it right

Stretching is very important for a woman. It ensures smooth movements, body flexibility, and an easier gait. And you shouldn’t forget about it when doing home fitness.

It is best to do stretching after the main set of exercises. At this time, the muscles are most elastic and less susceptible to injury. You need to start from the very simple exercises. Trying to do the splits right away can turn out disastrous.

The first stretching exercise, which is accessible even to beginners, is done like this:

sit on the floor with your legs crossed cross-legged;
place your palms on your knees;
Gently press on your knees, trying to press them closer to the floor.

Do the exercise for three to four minutes, gradually increasing the speed and force of pressing. When you feel lightness in your muscles, complicate the workout by bringing your feet together.

The second simple exercise is done alternately with the left and right legs. At the same time, not only the muscles of the thigh and lower leg are stretched, but also the waist.

It's easy to do:

sit on the floor with one leg tucked under you and the other extended;
lean towards the extended leg, trying to reach your knees with your palms (after five to seven sessions you will easily reach not only your knee, but also your toes);
do springy movements for two to three minutes, then change legs.

Stretching serves as an excellent cool-down after an intense workout.

The third exercise is to improve the elasticity of the abdominal muscles. It will help you get beautiful abs.

The exercise is performed standing:

stand with your feet shoulder-width apart;
raise your right hand up, place the second on your belt;
with springy movements, lean towards the raised hand;
After two to three minutes, change your hand.

The fourth exercise will help make your muscles elastic back surface hips. You need to stand near the window sill, throw your leg on it and bend your head towards your knee, stretching your arms in the direction of your feet. After three to four minutes, change legs.

To prevent muscle damage when stretching, eat foods rich in calcium: eggs, chicken breast, beans. Proper nutrition– one of the main conditions for harmonious physical development.

Origin of the term " stretching"has English roots. It's about about a special type of aerobics exercise where all attention is focused on elasticity and flexibility of the body, muscle stretching. This type of exercise is suitable for people of any age and does not depend on the degree of preliminary training of the person. Classes can be completely independent, or they can be an additional load to the main system of aerobics or fitness exercises.

Regardless of age or body flexibility, these exercises are suitable for everyone. Optimal results are achieved only if you perform them daily.

First of all, you need to understand what you want to get from these classes:

Stimulate blood circulation, lymph circulation;
relieve pain caused by tension nervous system and stress;
slow down the aging of the body;
maintain the elasticity of the body's muscle mass;
reduce mental stress.

It's worth understanding what it is this type aerobics, what are its benefits, why do they do stretching, what results can a person expect if they do the exercises regularly.

From everything written above, it becomes clear that stretching is a complex for stretching and flexibility of the body. Training can be spontaneous, as a separate full-fledged complex, and additional, as an addition to developed exercises. Relatively speaking, each of us who has tried to do the splits at least once has done stretching. Important element This type of exercise is stretching the leg muscles.

In addition to the fact that this type of aerobics helps to train the muscles of the back, arms, neck, and overall upper body. Regular stretching helps the joints and muscles of the body not lose mobility, and, importantly, slows down their aging processes.

Stretching classes are included in the training complex for professional athletes and are used as an independent type of therapeutic and health-improving gymnastics. This type of discipline makes it possible to alternately relax and tense muscle tissue, and this helps the rapid processes of relieving tension in the body and restores lost strength, helps to relax and tone the body.

Another important fact is that this type of aerobics provides all women with the opportunity to be slim and beautiful. At regular classes V gym, at some point, you will notice that all the excess body fat is almost gone and the size of your muscle mass has increased. The prominence of the muscles creates the visual impression that the body has become larger. An additional benefit of stretching is that the muscles do not grow in width, despite their regular stretching. The result constant exercise is a magnificent figure - beautiful body, charming curves, perfect waist.

Benefits of exercise

A set of flexibility and stretching training will give a person:

improved self-esteem, good mood, feeling of comfort and inner satisfaction;
will help eliminate pain and tension at different points by eliminating muscle and nerve blocks;
activates the cardiovascular system. The work of peripheral veins and arteries is important, since this is what helps eliminate long-standing ailments and prevent problems such as thrombosis, atherosclerosis, etc.;
will return natural flexibility to the body and help rejuvenate the body;
harmony will always be majestic and straight;
classes help to work out all muscle groups, including those that are not used during visits to the gym.

Stretching classes will be appropriate at any time of the day, including between strength training. After just one month, a person notices the manifestation of the hidden capabilities of his own body. For example, you can easily and simply sit in the lotus position, or put your head on your lap. There are no limits to improving your capabilities, so with the passage of time and regular exercise, the amazing secrets of yoga can become available to you.

Nuances and specifics

There are several types of stretching, so it’s easy to choose the one that’s right for you, depending on your preferences and complexity.

Strength gymnastics– exercises for stretching and muscle strength. Such classes are perfect for those who have dealt with systematic stretching.

Aerostretching– stretching and elasticity exercises based on canvases in the air. The exercises are not suitable for beginners as there is a high risk of damage and injury. This type of stretching is suitable for those who already have basic training after classical aerobics classes.

Beginners should be careful and work gradually. It is unacceptable to demand from the body maximum results in a short period of time, because heavy loads can cause severe damage to the muscles of the body. Beginners, as a rule, begin their work with simple exercises, holding each of them for no more than 15-20 seconds.

Basic rules for beginners:

Proper breathing. You cannot hold or speed up your inhalations or exhalations. Throughout the entire complex you need to breathe rhythmically and measuredly. You can breathe deeply during the break between stands;
stretching workouts are practiced after aerobics, gymnastics, and physical activity. This is what ensures the required blood flow to muscle mass and increases their elasticity;
after exercise, you need to relax your muscles, do not take on heavy work, avoid strength exercises, since you can overstrain the body;
Stretching of the body occurs to a certain point - pain impulses are an indicator of a sufficient degree of load. The appearance of pain indicates that a person has reached his maximum limit of muscle stretching.

Minor pain should not be scary. There is a concept of “pleasant” pain impulses in the muscles, and “dangerous” symptoms that indicate the risk of injury or its presence. A person quickly learns to distinguish one from another after he begins training.

Set of exercises

Training sessions are carried out in several stages:

A mandatory phase is strength manipulation or warm-up: in this way, a person warms up his muscles to avoid damage.
A system of exercises for body flexibility - bending, etc.
A set of stretching exercises that are best done with a partner.
Exercises to relax muscles.

The effectiveness of the exercises becomes obvious after several workouts. Each time the body acquires a greater degree of plasticity. Over time, the complex can be expanded, ballet stretching exercises can be introduced - this will make it possible to achieve more significant progress. Classes can be conducted with music. Musical accompaniment is an individual choice of a person. Anything goes: light pop, relaxing ambient, jazz, etc. Now there are a number of web sites where all kinds of tunes for fitness, gymnastics, and aerobics are posted.

Simple exercises for flexibility and stretching of the body:

The main thing is to alternately relax and statically tense the stretched muscles of the body. At the very beginning of the course, it is preferable to study with experienced trainer in the field of stretching aerobics.

Contraindications

It is not recommended to engage in training for people who have injuries, pathological problems with the spine or joints, especially during periods of exacerbation. Also, those with serious illnesses should not do the exercises. of cardio-vascular system, thrombosis, hernias, arthritis, osteoporosis. You cannot train with a fever, flu, symptoms of any inflammatory processes or infectious diseases.

A slim, flexible body, mobile joints and excellent health are all the result of stretching. Get 5 effective complexes stretches for the back, legs and other parts of the body. Get your health back without leaving home!

Stretching, or stretching as it is called today, is a set of exercises that is aimed at increasing the flexibility of the body. If you want to improve your overall body condition, reset excess weight and increase joint flexibility, then stretching classes for beginners are perfect for you.

An effective method for developing body flexibility is used in almost all sports areas. On this moment The most commonly used types of stretching are:

Dynamic – it lies in the fact that during a set of exercises there is no provision for stopping at a certain position. All movements are made quickly and at the highest possible speed. Although this type of stretching is great for effective weight loss, it is considered the most traumatic, since often unprepared people get torn muscles and ligaments.
Passive is great way start playing sports with your other half. The big disadvantage of such a complex is that it is impossible to do it alone, since the method works based on interaction with a partner, who adds load with his weight to various areas bodies.
Static stretching is the easiest stretch and is best for beginners. For many, this type of exercise may remind one of the world-famous yoga, since it is measured, and all movements during the complex are smooth and calm. Simple rules static stretching allows you to carry it out not only in specially equipped rooms, but also at home.

A person can develop flexibility at absolutely any age. Of course, in childhood, joints and muscles are in a more elastic state and are better able to stretch and bend, but proper and constant training can develop your flexibility and improve the general condition of the body.

Where to begin?

If you are interested in body stretching, you should initially consult with your doctor, as There are several contraindications for classes:

hypertonic disease;
injuries and ruptures of muscles and tendons;
diseases of the spine;
arthritis and arthrosis;
damage to the pelvic joints;
disorders in the functioning of the cardiovascular system.

In the absence of any diseases, each person can safely choose a body stretching program for beginners that is suitable for them.

To start classes from scratch, every beginner needs to know some nuances, without which sport exercises may not bring visible positive effect. Such recommendations can most often be heard from professional athletes.

It is important for an untrained person to know the following points:

When working out in the gym or using a video program, never try to reach the performance of the trainer or neighbor on the fitness mat. Each person has his own flexibility index, which develops gradually depending on the structure of the joints and muscles.
Exercises should not cause severe pain; if you experience unpleasant painful sensations while performing any movement, then perhaps you are performing it incorrectly or your body is not yet ready for such a load. In this case, check whether the exercise is performed correctly or reduce the load.
You shouldn’t try to do a splits stretch right away. This complex is always designed to develop the plasticity of the whole body, and not just the legs.

It is also very important to remember that you should not hold your breath during the lesson. Inhalations and exhalations should occur calmly and evenly, since normal breathing promotes a constant flow of oxygen into the muscles, which allows them to function and stretch normally.

Stretching routine for beginners

To start stretching at home or in the gym, you do not need any preliminary preparation or special diet. People who do not have serious health problems will easily start training according to the program for beginners - the main thing is internal motivation.

It is worth noting that in order to engage in any sport, you first need to choose good and correct clothes. Every person knows that for fitness and flexibility exercises, it is necessary to wear elastic training pants and a light, comfortable T-shirt.

For activities, it is best to choose fabrics made from polyester, nylon or elastane. Such materials are durable and can withstand strong stretching.

Exercises to develop flexibility for beginners are quite simple and do not require any special skills. Of course, to start working on your body, it is initially best to contact a stretching trainer. The specialist will quickly develop a program based on the physical data and individual characteristics of the body.

Classes for each person can be structured differently, but all are based on standard exercises and begin the same way with warming up the largest muscles of the body, that is, the legs and back.

It is important to know that morning or evening stretching should not be done before serious physical activity, since the muscles will be completely relaxed after training.

All exercises for stretching the body should begin correctly with the legs and back, therefore, first you need to figure out exactly what exercises are used to work on them.

Back

Each of us has seen how pets wake up. After waking up, cats and dogs actively stretch and knead every muscle. Almost all stretching workouts are learned from our smaller brothers.

Before a general set of exercises, each person initially needs to warm up a little. You can jump rope, do shallow bends to the right and left, and squat a little. In any case, warming up should only invigorate the body for further training.

There are several of the most effective stretching options for the back.

Sitting on the floor with your legs fully extended and relaxed, your torso slowly leans forward until painful sensations appear in the muscles of your legs. Afterwards, the back is calmly straightened. Tilts are repeated from 5 to 15 times.
Sitting on the floor, the legs are connected to each other so that the feet are as close to the torso as possible, and the arms are crossed behind the head. In this position, turn the torso in different directions.
Standing on the floor with your feet together, perform deep forward bends.
In a standing position, your feet are shoulder-width apart and your arms are crossed behind your back. The back is bent back from 5 to 15 times.
Hands and feet on the floor, moving the lower back up and down.
Lying on your stomach, your head and shoulders are raised above the floor.
From a standing position, stand on the “bridge”; if you lack dexterity, the exercise can be done from the floor.
Lying on your stomach, grab your shins with your hands and try to “stretch up”, imagining a ring.
Lying on your stomach with your arms and legs spread out like an asterisk, you need to roll with your right leg to reach your left hand and vice versa. During the exercise, the torso does not come off the floor.

You can do them both in combination and selectively, the main thing is that you feel comfortable and pleasant during classes.

Legs

Stretching the legs begins with developing the plasticity of the thigh muscles. To develop the back of your thigh, you need to lie on your back and pull your right or left leg. During the exercise, the legs should remain straight and the pelvis should not lift off the floor. The movements should be swaying. Stretching is carried out alternately for one and the other leg, for 1-2 minutes.

To stretch the inner and gluteal muscles, sit on the floor with your feet touching each other. The legs are pulled as close to the body as possible. During this exercise, you bend forward with a straight back. This can also be done as if “hovering” in one position. After bending forward, keep your back straight for 30-60 seconds.

The inner thigh muscles are also stretched with the help of another exercise. While sitting on the floor, straight legs must be spread in different directions to their maximum width. In this case, bends forward, right and left are also performed. During such a stretch, you need to try to make each bend deeper than the previous one. However, it is worth remembering that bending over should not cause severe pain.

Exercises to stretch the outer thigh muscles: you sit on the floor, bending your left leg under you; right leg, bent at the knee, you need to throw it over your left leg as far as possible, and pull your knee to your chest. You should remain in this position for about one minute, after which you need to change legs.

Many people who have been to gymnasts’ performances have seen how girls, standing on one leg, stretch their leg behind their back, making a kind of “ring”. This exercise allows you to stretch the front part thigh muscles. Of course, an untrained person cannot repeat this in a second. professional athletes, since they develop body plasticity over the years. Beginners begin to do this exercise while lying on their side. If you are lying on the left side of your body, then you need to stretch your right leg right hand. The time to perform this stretch is 1 minute for each leg.

Leg-split

Any girl in her life has at least once wanted to do the longitudinal splits, but over time the desire remains, and the opportunity to realize the dream looks more elusive. Simple exercises for stretching the legs will allow a person to do the splits at any age.

Split stretching exercises occur in stages

1. Dynamic gymnastics: this complex includes swings and rotations of the legs in different directions. To achieve maximum effect, such stress on the muscles must be stopped after fatigue appears in the legs. It should be remembered that a tense and tired muscle constantly contracts and cannot be stretched.

The active warm-up also includes bending forward, backward and to the sides. It is advisable to do all exercises without stopping and change them after 10-15 repetitions.

2. Ballistic load: includes a more serious impact on the leg muscles. All exercises occur on the verge of the pain threshold, and should lead to a greater increase pain. This complex includes exercises with lunges. You take a very deep step forward, while the remaining leg behind you should be straight. Afterwards, with springy movements you should deepen your step. This exercise is done for a minute on each leg.

Ballistic load also includes rolls. To perform them, you need to squat on one leg, and the other needs to be extended to the side. You need to sit in this position for about 15 seconds, and then slowly and smoothly move without using your hands to the second leg.

This set of exercises also includes bending. Sitting on the floor, you need to spread your legs as wide as possible and alternately bend towards them, lingering over each knee for 10-15 seconds.

Each exercise aimed at developing flexibility requires a certain amount of willpower, since the effect can only be achieved through pain.

Gymnastic stretching includes not only a complex for developing flexibility and plasticity, but also active walks and work on problem areas bodies.

When starting to stretch, you shouldn’t immediately choose a large number of exercises for yourself. For untrained people, to begin with, it is best to identify 5-7 basic exercises, and, having already worked them out, add new ones.

When doing stretching gymnastics, choose a general set of stretching exercises, supplementing it with small physical activities: dumbbells, jump rope, squats, etc.

Stretching for beginners - comfortable and easy way monitor the health of the body and look well-groomed.

Stretching for beginners at home

Stretching for beginners is a great way to increase the body’s performance, improve your appearance and get rid of many diseases. Simple plastic exercises can be easily done at home without buying unnecessary exercise equipment. The only thing you may need for home workouts is a gymnastics mat. Such sports accessory will help you conduct successful and fruitful training. It is worth noting that without a mat it is almost impossible to carry out ballistic stretching for the splits, since often the legs slip on the floor coverings and you can get seriously injured during training.

Stretching exercises will bring many pleasant moments into your life. Women who constantly engage in this type of gymnastics can completely rid themselves of pain during menstruation, as well as restore its normal and stable cycle.

A set of stretching exercises also helps relieve back pain and restore the functioning of the cardiovascular system. This type of activity also brings a feeling of calm and tranquility. Thanks to stretching, men and women of all ages can normalize their sleep, restore their metabolism, and begin to feel 100%.

Video

No matter how demanding your daily schedule may be, there should be room for relaxation to get your mind and body in order. Stretching exercises for beginners - something that does not require much physical effort, while being effective means to increase body tone, flexibility, firmness. Office work, studying at university leads to a decrease in activity, sedentary image life - to disruption of normal blood circulation. To prevent stooping, constant fatigue, and nervous stress, perform a stretching routine for beginners.

Types of stretching

There are several options for stretching muscles. They differ from each other in the time spent, amplitude, and are carried out before or after main workout. Choose your stretching option that makes you feel comfortable. The list is compiled from safe to risky types. It is not necessary to try everything - beginners stop at the first three to figure out which method is more effective.

The static type of stretching is most popular among athletes and yoga masters. Stretch the muscles little by little, reach the limit and remain in this position for 20 seconds. Do 3-4 approaches. The only caveat is that you should not endure the pain.
Passive view - when the partner ( professional trainer or instructor) applies gradual physical effort. At this moment you need to take a deep breath, exhale and relax.
Dynamic view - when you are in constant motion. A trivial example: take a standing position, lunge forward and back with one leg, then the other. The effect intensifies along with the acceleration of the amplitude and the increase in the distance from one foot to the other. When you come to fitness, you will notice this type of stretching throughout the entire session, alternating with strength exercises.
Active view– you yourself apply force in order to stretch the muscle as much as possible. For example, holding onto a support, raise your leg and strengthen the action with your hand.
The ballistic form is a risky option, popular among Japanese fighters. An inexperienced beginner can easily provoke an injury or sprain by immediately applying this stretch. All movements are made quickly, sharply, sweepingly.

Focus on the result and stick to the basic rules, then stretching exercises for beginners will benefit you. Top tip from experienced sports trainers- act carefully, smoothly, without jerking. Before you begin stretching, determine the muscle groups that will be involved. They should be warmed up well with strength exercises, otherwise injuries are inevitable. Pay attention first big muscles, then blood flow to vulnerable small fibers will improve.

Whatever methods and sets of exercises you use, do not forget about your back. If it is kept in a bent position, the muscles will not be elastic. While stretching, you should not hold your breath, because your body must be saturated with oxygen. During the process, try to relax your muscles rather than tense them. Increase your stretching time every day, and then you will reach the ideal result of 60 seconds, or even more.

A set of stretching exercises for beginners

If you are going to attend a fitness club, dance training, yoga or another sport, then the trainers will conduct a mandatory warm-up with you at the beginning, and a rich exercise program in the middle. At the end, you can safely start stretching. But if you want to tone your body at home, proceed by following the basic rules mentioned above. Before stretching, warm up from top to bottom: from the head, shoulders, arms, chest, to the back, lower back, hips, legs.

For the back

If you spend the day in the office, your back muscles become stiff, salts accumulate in them, and pain occurs even at a young age. To avoid disastrous consequences, do some simple stretching after a workout or a good warm-up. If you don't have the strength to physical exercise, take a bath, preparing the muscles for further stretching. Then start the exercises.

Starting position – lying on your back. Bend your knees, leaning them against your body, and hold for 30 seconds. Do it one by one.
Bend your knee at a right angle, placing it on the adjacent leg. The shoulder blades, shoulders, and head remain pressed to the floor. Try to relax as much as possible.
Return to initial position, throw your legs straight up behind your head, trying to keep your hips pressed to the floor. When your legs feel supported in this position, lift your pelvis, holding it at a 90-degree angle to the surface. Try covering your ears with your knees.

The following stretching exercises will require a fitness mat to avoid damaging your skin:

Sit on the floor, clasp your knees with your hands, lower yourself onto your back and roll back and forth.
Get on all fours and do the familiar “cat” - bend your back down, up, do circular movements hips.
Move your pelvis back so that you sit on your feet, and leave your hands at the starting point. Stretch well - and your back will be happy with this stretch.

Change your starting position. Take a standing position:

Place your feet shoulder-width apart and slowly squat with a straight back. To make the stretch more effective, find either support to grab onto or lean your shoulders against a wall to stay in the same position throughout the stretch.
Return to the starting position, clasp your hands, stretching upward, then lower them in front of you, tilting your head and pressing your chin to your chest. Shoulders should be relaxed.

Arms and upper body

Stretching these parts of the body is done in a standing position:

Clasp your hands behind your back and slowly raise and lower them. You should feel a stretch pectoral muscles.
Next exercise. Clasp your hands in front of you and raise them with your palms up. Try bending over in a relaxed state.
Take your starting position, bend your elbow, and place your hand behind your head. With the other hand, apply a little pressure on the forearm area. Repeating this movement with the other arm will stretch your triceps.
Stretch a straight line left hand to the right shoulder, while applying a little pressure from above with your right hand.

Legs and lower body

Stretching the lower body and legs is done in two positions: standing and sitting. Take the starting position - standing:

Find support, lift your leg up, bending your knee, press with your hands. Repeat the stretch with the second limb.
Take your left foot with your right hand, place it gently in the buttock area, stay in this position for 15-20 seconds. You need to do the same stretching exercise with the second leg.

Change your starting position - sit on the floor:

Spread your legs apart and begin to reach first for one foot with your hands, then for the other, and then in the middle. At this moment of stretching, involve your partner so that he intensifies the bend, but acts extremely carefully.
Close your legs, stretch your hands to your feet, your stomach to your hips. The main condition for this exercise is a straight back! It’s better to have your knees bent, but your posture should be straight forward.
Start the next exercise in the “Turkish style” position, connecting your feet together. This pose is borrowed from yoga, but you will feel the effect immediately. Stand up and lunge forward with one leg as far as possible. You should have a 90 degree angle formed by the knee. Turn around to create a transverse stretch, gradually bending your body forward. Repeat with the second leg.

Video: effective stretching for splits

Many girls dream of doing the splits in all positions. But with age, this task becomes more difficult to achieve. Having completed simple exercises shown in the video below will prepare your body for beginning stretches for the splits. Do this at the end of your workout. If you don't have the willpower to stay in this position longer, ask a partner to supervise you or help you stretch a little. Do not make any sudden movements during the exercise! Everything is very smooth! After a couple of weeks, you will be pleasantly surprised by the results of your home stretching.