Stretching muscles: simple rules

Stretching muscles is an integral part of the complex of physical exercises. It can be used as a full-time training, and as a warm-up in any sport.

Why is stretching so important? If we talk about stretching the muscles before training, then these exercises warm up and stretch muscle tissue, thereby reducing the risk of injury and strengthening the effect of force.

But not everyone knows that stretching the muscles is needed at the end of training. The fact is that with strong physical exertion the muscles contract, thus changing their length. In order to independently return to the initial state, the muscles take several days - only after that you can consider them fully restored and ready for new strength training. That's why after every physical exertion you need to stretch your muscles again.

So, the rules of stretching are very simple, and the complex of exercises does not take too much time.

Stretching of the muscles of the hands :

• Be steady. Pull the right arm over your head and bend it at the elbow. With your left hand, grasp the right elbow and begin to pull it slowly. In this case, you should feel the tension in the shoulder. Let it rest for a few seconds, then repeat the exercise with your left hand.

Exercises for stretching the back and sides:

• Become straight, stretch your right arm above your head, and place your left hand on your hip. Now slowly bend to the right side until you feel the maximum tension. In this position, hold for at least 10 seconds, after which you can return to the starting position. Repeat the exercise five times in each direction.
• Standing, raise your hands above your head. Now slowly bend forward, lowering the body to the floor. The head should be raised and look forward, and keep your hands just above the head. In this case, you will feel the tension in the muscles of the back and legs.
• Stand on all fours and lean your hands on the floor. Raise your head. Slowly bend in the waist and stay in this position for a few seconds.

Stretching of the leg muscles :

• Become straight, hands down along the body. Now start to slowly bend forward, trying to touch the floor with your hands. Remember that knees can not be bent at the same time. Now freeze in this position with your hands down, completely relax the muscles of the neck and body - thus, the leg muscles stretch under your own weight. Hold this position for at least 15-20 seconds.
• Sit on the floor, level your legs out in front of you. Now start tilting the body forward, trying to touch the chest. Knees should not bend.
• Lie down on the floor, level your legs. Raise the bent left leg and grasp the foot with your left hand. Now start slowly unbending the leg in the knee joint and simultaneously pulling it to the head. The right leg should remain flat and completely lie on the floor. Now repeat the procedure with the right foot.
• Sit on the floor, flat feet spread apart to the maximum distance. Now slowly tilt the body forward, trying to rest on the floor with your elbows. Lock this position and hold for a few seconds.

Ideally, stretching the muscles should last about half an hour. But it is worth remembering that the success of such exercises is individual, because there are people who by nature have flexibility, and there are those for whom stretching and plasticity is the result of constant hard work. Do not immediately demand too much of yourself

If you just started to stretch, then the following tips will help you. First, move slowly, as jerks can lead to injuries. Secondly, during exercise try to relax as much as possible all the muscles of the body. For example, if you stretch the leg muscles, then the body, neck, hands should be relaxed - it will be much easier and less painful. Try to breathe deeply and evenly, without holding your breath.