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AZY STRETCHING

It is known that the road of a thousand miles begins with the first step. These simple and easy exercises will allow you to take the “first steps” into the world of stretching.
The described set of stretching exercises is a basic course that will allow you to achieve two important goals:
first, you will feel the “stretching”
secondly, the described exercises will prepare the muscles to perform more advanced exercises for the development of body flexibility
Before stretching exercises, it is important to preheat the muscles. For this purpose, 5 to 7 minutes will be enough, during which you sit down, take a few sweeps with your hands (along and to the side of the hull) and walk around the room. As soon as you feel that the muscles are warmed up, you can begin to perform stretching exercises.
The complex must be performed strictly in the described sequence. And it begins with:
Ankle Stretch
Technique:
1. Stand next to the wall, place your forearms in it, and lean your forehead against the back surface of the brushes, as shown in the figure. Straighten your right leg completely, and bend your left leg in the knee closer to the wall. It is important that the soles of both feet lie on lines perpendicular to the wall surface. This is the starting position.
2. Without bending the right leg in the knee and not lifting the feet from the floor, begin to slowly move the pelvis forward until you feel a slight stretch in the calf. Stop for 10 – 12 seconds in this position, then move your pelvis forward a little more and linger for another 10 – 15 seconds.
3. Swap the legs and do the exercise for stretching the left ankle.
ankle stretching
The picture shows the shaded places where you will most likely feel the stretch. But do not be surprised if they do not fully coincide with your feelings.
It is important:
Do not remove your feet from the floor and do not turn the soles of the feet to the side.
All movements should be slow and smooth, to do this, rely on your feelings. Any jerks when stretching are fraught with injury.
Stretching groin in a sitting position
Technique:
stretching groin in a sitting position
1. Sit on the floor, push your legs bent at the knees to the sides, put your elbows on the outer part of the legs, and grasp the feet together with your palms. This is the starting position (see figure 2).
2. Slowly, starting the movement from the hips, lean the body forward until you feel a slight stretch in the groin. At this point, stop for 15 – 20 seconds, gradually the tension in the groin should ease.
3. When the tension subsides, lean a little more to feel the stretch in your groin again and awake for another 15 to 20 seconds in this position, then return to the starting position.
It is important:
mistakes when stretching groin
To make it comfortable for you to keep your balance in this position, place your elbows on the outside of the legs. In addition, pushing on the legs, you can control the force of stretching.
When bending forward, breathe out.
Do not bend in the cervical region and do not hunch at the shoulders, otherwise you risk overloading the lower back.
It is important that the slope in this exercise starts from the hips, so that the loin remains straight.
Look not at the floor, but straight ahead, it will reduce the load on the lower back.
All movements should be slow and smooth, to do this, rely on your feelings. Any jerks when stretching are fraught with injury.

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