Did you know that flexibility and stretching will help you to permanently delay old age? And the fact that these exercises not only help improve posture and manage stress? Don't know? So be aware! Such exercises not only allow the muscles to atrophy, but also helps to relieve excess stress in them that will allow you and your body to breathe a sigh of relief. Why? It's very simple. With age, the muscles lose their natural elasticity, gain fat and become similar to a large stack of paper that is impossible to bend. This leads to the fact that the bad blood begins to circulate through the cells of our assistants in the exercise movements, therefore, they receive less oxygen, vitamins and minerals necessary for their updates and work. Therefore, old age in humans and there are problems with the musculoskeletal system.
Muscles among other things protects our bones from various injuries. "And what do you do?" — you may ask. Nothing complicated: just do stretching exercises and flexibility. Being stretched, we get also from fat who mercilessly attacked our poor muscles. And it is not necessary to attend expensive courses or fitness clubs. Don't believe? We will prove!
This article provides a set of exercises aimed at stretching and flexibility, which is the level of performance is simple, but the effect can be observed within a week.
Each exercise should be performed 1-3 times, twisting – 8-10 times.
1. The first exercise is directed on relaxation of all muscles, the establishment of internal tranquility.
It is performed as follows:
You need to put the feet slightly wider than your shoulders, your back must be straight, hands put on hips. Slowly make the nose using shallow breaths, feel how the air enters your lungs and thorax gradually revealed. Also slowly exhale through the mouth. Repeat the exercise 5-6 times.
2. In the second exercise involved the muscles of the back, abdomen, hips and spine. It is aimed at relieving tension in the spine.
Starting position — stand from the wall at a distance of 45 cm, put your feet shoulder width apart, feet parallel to each other.
Slowly crouching, a deep exhale and pull the stomach in, thus relaxing the neck and dropping the chin down. Their backs are to the wall, relax your hands, and start slowly twist the spine. Upon reaching the lowest point, to take a breath. Then lift the pelvis forward and making the exhale, slowly reverse the order to return to its original position. Repeat exercise 8-10 times.
3. The third exercise also stretches the muscles of the spine and abdomen.
Starting position – lie on your back, legs bent at the knees, feet put on the width of the pelvis, the heel should be directly under the knees. Put your hands at your sides. Slowly inhale through your nose, then slowly exhale, straining the abdominal muscles, and make the curl by slowly raising the back of the neck, shoulders and hands. By noting the position, make a slow breath. Then exhale slowly return to the starting position. Repeat exercise 6-8 times.
4. The fourth exercise is aimed at stretching the back of the thighs.
Lie on your back, right knee pressed to the chest and lock hands for 5 seconds. Then straighten your leg as far as it will let your stretch, but without the presence of pain in the muscles, and pull her to his chest. To lock the leg in this position for 10-15 seconds. Then slowly return to starting position. The same should be done with the other leg. Repeat exercise 1 to 3 times.
It should be noted that the leg needs to be tightened up without springy movements that knocked the breath, thereby interrupting the free access to the cells of oxygen, and there was excessive stretching of the muscles, after which will have a long recovery.
5. The fifth exercise involves the muscles of the back, abdominal muscles and anterior thighs.
Sit on the floor, his back straighten, strike a pose "butterfly": the knees bent and place feet together.
Slowly exhaling, bend forward, keeping your back straight. Slowly breathing in, lock the torso into position. Then, without lifting of the torso, you need three times to inhale and exhale, each time trying to stretch even more. Slowly straighten up and, remaining in the original position, to swing from side to side. Repeat the exercise 1 to 3 times.
6. In the sixth exercise, stretch the muscles of the back and the back of the thighs.
Sit upright, straighten your legs, feet together, and toes to tap, hands raised above his head.
To perform the forward bends, while trying back and legs do not bend. When the chest touches the knees, lock your torso in this position for 20-30 seconds. If it is difficult to hold in this position with hands above the head, they can grab the Shin or foot, without bending the back. Remember that you need to go down slowly, do not bounce.
7. Seventh exercise on stretching the inner thighs and spine.
Stand sideways to a chair, put your feet heels together, toes apart. Holding on to the chair, slowly sit down, trying not to raise your heels apart. The hand must be raised to make a slope towards the back of the chair, as if trying to get it. To return to the original position, then pull the stomach in hand to set aside, to stretch up and bend back, trying as hard as possible to stretch the spine. Exercise to perform 20 times, 10 times in each direction.
The eighth exercise for the muscles of the thighs, calves, abdominals, shoulders, arms.
Stand straight, put your feet slightly wider than shoulders, knees bent, arms lowered along the torso. Breathing out, you need to sit down, while putting her hands on the lower abdomen. The hands are then sharply straighten before him, as if to push away the ball. Straighten your legs, bend at the elbows and, taking a breath, tighten up to the body palms up.
