Stretching the muscles, relieves stress and is beneficial for the joints.
I’m not a big fan of yoga, because what they teach in our time is very far from true yoga. Unfortunately, many are conducted on it, although it is possible to do with banal complexes of exercises for stretching, taken, for example, from the course of aikido. Today I picked up a few exercises for stretching different parts of the body from gymnastics, aikido and Chinese exercise therapy.
1. Stretching Torso
Start from supine position, hands lie on the floor, along the body along the sides. Bend your knees and put their heels on the floor. The body remains lying on the floor. Slowly pull up the legs to the buttocks, with this, transfer straight arms behind your head with a wave, without taking them off the floor. Do it until you feel the tension in the upper torso. Hands still lie on the floor. Stay in this position, straining your muscles. Breathe. On the exhale, take the starting position.
Try not to round your back, do not create an arch in the area of the spine and do not lift the upper part of the back or the buttocks from the floor.
2. Stretching adductor muscles
Start from supine. Bend your legs, put your hands on your hips. Connect the soles, simultaneously turning the hips out. Spread and twist the hips, feeling the muscles and ligaments tighten. Do not tear your back and ass off the floor.
3. Stretching buttocks
Stay on your back. The legs are bent. Lift your leg, put your foot sideways on the opposite knee, and let the other stick to the side. So you can place your ankle on top of the opposite knee.
Hold the knee and ankle of the raised leg and lift both legs as a unit towards the chest to create tension in the buttocks. Keep your back on the floor. Repeat with the other leg. Exercise should be done slowly, because your muscles contract when they feel they are in danger of being damaged. This is a slight tremor in the knee, hip or buttock area.
4. Stretching the upper back
Lie down on the floor in the same position that I described in the remaining paragraphs. Your knees are bent, your arms are wrapped around your shoulders as if you are hugging yourself. Try to hug your shoulders more carefully, roll from side to side. You can put something under your back for more difficulty.
5. Turns around the body.
Sit cross-legged. Lean on the arm and make a controlled rotation to the left, trying to turn around as much as possible, thinking that the spine is twisted to the left and up. Rotate more in the middle and upper back. Put your left hand on the floor behind or beside you, and put your right hand on your left knee to avoid involuntary lifting and at the same time stretch your thigh. Repeat, spinning to the right.
6. Stretching the inner side of the thigh
Stay in a sitting position. Spread your legs as wide as possible. Put your hands on the floor, stretch your body forward, caving in the middle of the body. Return to the starting position. Feel your spine stretching, straighten and nice crunches.
7. Stretching triceps
Sit with your legs tucked in (Seiza – Japanese kneeling position). Drag your left hand over your head, put your right hand on your elbow, press your right hand on your left, while stretching your triceps.
Repeat with your right hand.
8. Stretching the torso
Stay in a seiza position. Squeeze your fingers into the lock behind your back, put them on your heels. Roll your shoulders back, push your chest forward, arching.
9. Stretching the neck
Back to seiza. Wrap your left arm around your back, hold it with your right hand. Gently tilt your head to the right sideways. Feel your neck crunch. Change hands and repeat on the other side.
10. Stretching wrists
Stand up, leaning on your arms and knees. Turn your wrists in and out, while sliding your legs back. Hard enough, but well kneads the whole body. Cave in the spine. There is a good way to improve this exercise, for example, by turning your palms with fingertips inward, lean on them and stretch well.
11. The pose of the child in the womb
Get back on your knees. Move your hands forward, pull the buttocks back to create tension in the upper torso. Do not forget about the deflection in the lower back. Slowly slide forward, straightening the body, go back, raising the pelvis up.
12. Stretching Quadriceps
Stand up, if you are not sure of your stability, lean on the wall. Hold the left ankle on the left side to create tension in the front of the thigh. Do not allow the knee to go to the side or the foot goes above the vertebral arch. You can do the exercise with the foot up, and you can at a right angle!
Repeat with the other leg.