Advertisements

Many of those who regularly practice full-body evening stretching report the effects of exercise on muscle relaxation, better sleep, and more alertness in the morning.

1. Slopes

Exercise to stretch the back and back of the legs.

1. From a standing position, grab your elbows with both hands.
2. Without bending your knees, keeping your back straight, lower yourself to your feet.
3. Do not strain your neck, your head is relaxed.
4. Sway, remembering to breathe deeply, trying to sink lower and lower.
5. Swing for 15 seconds.

2. Reverse tilt lock

1. From a standing position, spread your legs slightly wider than your shoulders.
2. Put your hands behind your back into a lock.
3. In a slope, try to get your hands as low as possible.
4. Swing for 15 seconds.

Advertisements

3. Stretching and lifting the legs

1. From a standing position in a tilt, make an emphasis with your arms slightly bent at the elbows on the floor.
2. The leg is flat on the floor, without a bend at the knee.
3. Smoothly lift the second off the floor and direct it upward, keeping it straight.
4. Swing your upper leg for 15 seconds, then change sides.

4. Lateral traction of the press and thighs

1. From a sitting position, bend one leg at the knee, keep the other leg straight.
2. Bend the arm of the same side and rest your elbow on the inner surface of the bent leg.
3. Push your other hand upwards in the opposite direction.
4. Strive to bring your upper shoulder back.
5. Swing bent over for 8 seconds.

5. Stretching the feet and inner thighs

Be sure to knead your feet before performing. Exercise is beneficial for the plasticity of the feet.

1. From a standing position, spread your legs wide, moving your toes to the sides.
2. When squatting, the knee angle should be 90 degrees.
3. Get on your toes.
4. Place your elbows on your knees, pushing them back.
5. Smoothly lower and raise your feet 20 times.

6. Twisting of the back and lateral traction in an incline

1. From a standing position, place your hands on the floor, placing them parallel.
2. Cross your legs, there is an average distance between them.
3. Bend in your back to the side, without moving your arms and legs.
4. Hold this position for 10 seconds.
5. Then change the position of the leg and make a similar bend to the other side.

7. Work with the lower back

1. From a kneeling position, straighten one leg far forward.
2. The knee angle is 135 degrees.
3. With one hand, place an emphasis on the knee, the other on the lower back.
4. Bend and hold the pose for 6 seconds, then change sides.

8. Stretching the upper body

Advertisements

Exercise for the prepared.

1. From a kneeling position.
2. Bend in the lower back, lie on the mat with your chest.
3. Put your hands behind your back into the lock and pull them up.
4. Hold the position for 10 seconds, swinging the lock.

After the complex, it is recommended to stretch out on a hard, flat surface, with your hands in one direction, with your feet in the other. Stretch out thoroughly, then relax your body and lie down with your eyes closed for a few minutes, then go to rest.