Stretching exercises - stretching complex for the whole body

Stretching (stretching) - a set of physical exercises designed to increase the flexibility of the body. Stretching is not strictly a gymnastic element, it is used in many sports, for example, in ballroom dancing, martial arts, athletics. Stretching is used as a means of working out problem areas in women's weight loss programs.

Stretching exercises - stretching complex for the whole body

Benefits of stretching

Briefly list the advantages of stretching:

  • increased endurance of muscle fibers;
  • formation of a slender, toned figure silhouette;
  • improvement of well-being due to increased blood circulation and deep breathing;
  • getting rid of stoop;
  • prevention of sports injuries;
  • increased body plasticity due to stretching of muscles, ligaments and tendons;
  • removal of muscle blocks and clamps;
  • strengthening of the reproductive system due to improved blood circulation in the pelvic organs;
  • reduced pain after training;
  • improvement of joint mobility and distensibility of the vertebrae.

Stretching exercises are recommended to be performed not only after training, but also before them, as a warm-up part.

This will help reduce the risk of injury and increase freedom of movement.

Stretch only before speed training (running, football, volleyball). Before power loads (bodybuilding, powerlifting, weightlifting) it is forbidden to engage in stretching, as this weakens the muscles and reduces the strength performance of the athlete.

Types of stretching

Many varieties of stretching have been developed. We list 3 main ones:

  1. Dynamic.

    Consists of tensile amplitude movements.

  2. Ballistic. Based on sharp, “jerky” movements.
  3. Static. It involves holding the body in a stretching pose for a certain period of time.

Stretching the whole body can also be active and passive. The first means independent stretching, the second - with the help of a partner.

Warm-up before stretching

Before starting the exercises for flexibility and stretching, you need to “warm up” muscles and joints well. The ideal workout in this case is aerobic exercise, which includes the whole body. For example, running, jumping on a plio box, walking in an elliptical trainer, aerobics.

If you do it at home, we recommend using the burpee complex exercise. Technique:

  1. We stand upright and spread our feet to shoulder level.
  2. We squat sharply and lower our palms to the floor in front of us.
  3. By jumping, we "throw" the hips back and assume the position of "lying down".
  4. We perform the classic push-ups from the floor.

  5. In the same hopping motion we pull the hips to the stomach and immediately jump up.
  6. During the jump we stretch our arms towards the ceiling.

Perform all movements one by one, without pauses.Take 2 sets of 10-12 bounces. After that, shake your hands and feet and begin to stretch the body.

A set of exercises for trained athletes

So, you are well stretched and ready to stretch. We offer a comprehensive stretching for all muscle groups, with which you are guaranteed to improve the plasticity of the body.

Stretching quadriceps

Exercise 1 . We get up in a right-handed lunge. We take the left leg as far back as possible and rest our knee on the floor.

Raise the left lower leg, grab it with your hand and pull to the buttocks. We stand in this position and periodically shake the pelvis to enhance stretching. Repeat the exercise for the other leg.

Exercise 2 . We kneel down.

At the same time, we don’t lower the buttocks to the heels, we keep them on weight. We put our feet in socks on the floor and grab the heels with our palms. We bend the lower back forward to the maximum and throw our head back. Stretch the quadriceps in this position.

Stretching the biceps of the thigh

Exercise 1 .

We sit on the buttocks and straighten the legs. We bend the left knee and pull the foot as close to the groin as possible. We fix it in one position. Then slowly bend your chest to the right knee and grab your toes. We linger in this position.

After that, change the legs and repeat. When performing, try to keep your back straight.

Exercise 2 . Sitting on the buttocks, bring the legs together and straighten the knee joints. Exhale and slowly lean forward.

We try to squeeze the chest to the patella. In the lower phase, we linger and grab the ankles from the back. Pull the body to the legs. It is important that the knees do not bend.

Stretching the calf and soleus muscles

Exercise 1 .

We stand with socks on the lower crossbar of the Swedish wall. Heels are lowered as much as possible. In this case, the legs are not bent. We fix this position. With the help of hands we hold onto the wall, but we direct the weight of the body to the heels.

During the approach, we rise to the socks, and then again we lower. We repeat this 2-3 times per set. This is necessary for better extension of the legs.

Exercise 2 . We get up in a meter from any stable object (simulator, wall).

We carry out a lunge on the right foot and press our palms to the support. We straighten the left leg back so that the foot remains fully pressed to the floor. We fix this position. Periodically shake the body down to better stretch the left lower leg. Then repeat the exercise with a left-handed lunge.

https: // www. youtube. com / watch? v = pev-n_Wp6HM

Stretching the ankle joint and Achilles tendon

Exercise 1 . We sit on our knees. Lower the hips and buttocks on the shins.

We straighten the feet back and press the upper part to the floor surface. We deflect the back and place our palms behind the buttocks. We hold this position and periodically swing our backs back.

Exercise 2 . We remain sitting on our knees.

Raise your right foot and place your foot on the floor.We stretch our arms forward and bend, thereby stretching the Achilles tendon on the right foot. Periodically swing the case forward to increase the stretch. After that, repeat with the other leg.

https: // www.

youtube. com / watch? v = I_khqfZJ8Tc

Stretching the adductor muscles of the thigh

Exercise 1 . We descend into the pose of the "frog": get on all fours, maximally part our knees and bring our feet together. After that, lower the forearms to the floor and linger in this position. Periodically shake the body to spread the knees further.

Exercise is best done on a smooth surface so that the knees slide easily to the sides.

Exercise 2 . We sit on the buttocks and take the “butterfly” pose: we tighten the feet to ourselves and bring them together. Then we put our hands on the knee joints and push down, trying to lower the hips to the floor. The leg muscles will tighten and counteract our movements.

Therefore, we try to relax as much as possible. Periodically increase the pressure for better stretching.

Stretching the back muscles

Exercise 1 . We stand straight, we place our legs at shoulder level. Gently bend down and lower your palms to the floor.

In this case, the knees and elbows are not bent. Heels do not tear off the floor. The body resembles a triangle. We fix the pose. During the approach, we shake the body, trying to bring the chest closer to the hips;

Exercise 2 .

We stand in the pose of "birch": from the "lying" position, raise the legs and pelvis vertically, we accept the emphasis on the shoulder blades. Then we substitute the arms under the back for balance. From this position, we gently lower our legs behind our heads and place our feet with our socks on the floor. We spread our arms to the sides. We hold this position.

When doing knees do not bend.

Stretching the muscles of the press

Exercise 1 . For oblique muscles. We get up straight. Raise your right hand vertically.

Then we bend it and lower the forearm behind the head. With the left palm, grab the right elbow and pull it in the opposite direction. At the same time, we do not tilt the case behind the elbow, but hold it steady. Periodically increase traction with your left hand. After that, repeat the exercise in the opposite direction;

Exercise 2 .

For the rectus muscle. Lie on your stomach. Feet slightly spread apart. We press our palms to the floor next to the shoulder joints. We straighten our arms and bend the case back.

Throw back your head. At the same time, the pelvis and legs remain on the floor. We fix this position. For complication, you can move your palms a little down, closer to the belt.

Stretching the shoulder joints

Exercise 1 .

We sit on our knees and press our buttocks to our heels. Lean forward and lower the chest to the hips. We put our hands back and clasp our fingers into the lock. Raise your arms as high as possible, ideally to a vertical position. We hold such a pose.

Periodically we shake our hands to the side of the head. While doing this, hold your elbows straight;

Exercise 2 . We get up about a meter from a wall or any other stable object.We bend and lower our palms to the support. In this case, the legs are not bent.

Holding your hands in one position, pull the upper body down. At the extreme point of extension, we linger. Periodically shake the shoulder girdle to enhance stretching. When doing the back, keep it flat.

Stretch of the chest

Exercise 1 .

We stand next to the doorway or with the rack of the power frame. Raise the right hand, bend it at a stubborn angle and press the forearm to the support. Gently unfold and pull the case to the left. Having reached the extreme position, we stop. We fix the position.

Periodically shake the body to the side for greater stretching. After that we change hands and repeat.

Exercise 2 . We kneel down. Keep your hips upright.

We place our palms on the sacral region of the spine, bend the back to the maximum and “open” the chest up. Throw back your head. We hold this position of the body.

Stretch of the cervical

Exercise 1 . We get up exactly.

We bend our head forward and press our chin to the collarbones. Grasp the back of the head with your palms and gently pull your head down. At the same time, we hold the case vertically. We try to relax the neck muscles as much as possible;

Exercise 2 . We straighten and tilt your head to the right.

We put the right palm on top and gently pull the ear to the shoulder. We try not to strain the neck muscles. After that, we repeat the stretching in the opposite direction.

In each exercise, do 1 set for 60 seconds. After completing your workout, we recommend taking a hot bath.

This will help relax muscles, ligaments and tendons.

Pain during stretching

Pain during stretching is a completely normal occurrence. All stretch athletes experience pain of varying intensity. The main thing is not to be afraid of these sensations, not to be confused with sharp traumatic ones and react correctly.

So, pain can be different: tolerant, intolerable and burning.

A tolerant will accompany you in every stretching exercise. Get used to it. Mentally say that you are not hurt, while breathing deeply. Turn on relaxing relaxing music and focus on it. So you gradually get rid of the fear of stretching and reduce pain.

You can achieve unbearable pain on purpose. This will enhance stretching and speed up progress. At the end of the approach, bring the muscles to a state of unbearable pain, linger for a few seconds, and then smoothly exit the pose. Long endure increased pain should not be.

If you feel tingling during stretching, slightly release the pressure.

If there is a burning sensation, it is necessary to very smoothly exit the position. Once out of position, relax, let the muscles recover. You can’t tolerate burning for a long time.


There are medical contraindications for stretching:

  • artificial joint;
  • spinal fractures;
  • complex forms of scoliosis ;
  • congenital pathologies of the musculoskeletal system;
  • hernias;
  • the first 3 months after birth;
  • recovery period after injuries and operations;
  • osteoporosis ;
  • arthrosis ;
  • severe muscle, ligament or tendon distension.

If you have any of these problems, be sure to consult your doctor about the safety of stretching training.



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