A set of stretching exercises for all muscle groups. Exercises for stretching muscles: detailed description System of special exercises for stretching muscles

Stretching is something we do every day without thinking about it. Of course, we have all repeatedly caught ourselves stretching spontaneously after being in one position for a long time (for example, sitting in front of a computer). It's a wonderful feeling, isn't it? But it is important to remember that stretching, in addition to the pleasure it brings, increases flexibility and mobility of the joints. The importance of this fact (especially for sports) is difficult to overestimate.

So what is stretching?

The action itself is a stretching and lengthening of your body and limbs. This allows you to gain and maintain the necessary level of flexibility, on which the mobility of both the body as a whole and one or another joint individually depends. A stretching program is, at its core, a training program for flexibility. Some examples include hamstring and calf stretches, triceps stretches, some yoga poses, and Pilates exercises.

Flexibility training is widely used to improve overall joint mobility. The purpose of stretching is to improve mobility by keeping joints toned. Studies have shown that regular stretching significantly improves joint flexibility. However, it should be noted that inadequate or incorrect stretching can cause damage to the ligaments. There is a special concept of “functional range of motion”, which involves developing enough flexibility to perform a specific sport (or specific exercise) without compromising joints and ligaments.

Stretching can be done regardless of age, gender or the degree of flexibility of your body. Stretching exercises should be included in your daily training program, regardless of whether you train every day or once a week. There are many simple exercises you can do while watching TV, working on the computer, or getting ready for bed.

What are the benefits of stretching exercises?

Without regular muscle stretching, joint mobility decreases with age, making it difficult to maintain an active lifestyle. As a result, the simplest and most necessary actions in everyday life, such as buttoning a dress or reaching the top shelf of a closet, begin to pose considerable difficulty. A regular stretching program will keep your joints toned and make daily activities easier.

Stretching does not require much time or effort from you and gives excellent results! Here are just some of the benefits that come with a regular exercise program:

• Reduced muscle tension
• Expanding range of motion in joints
• Improved coordination of movements
• Acceleration of blood circulation in various parts of the body
• Improving the body's energy production processes
• Increasing muscle fatigue threshold and increasing endurance
• Increased efficiency in daily activities, as well as in sports and other physical activities
• Posture correction
• Mental relaxation
• Finally pleasure, a feeling of lightness throughout the body.

Lower body

Twine along the wall

This is a simple exercise that stretches the groin very effectively. Lie on your back a few centimeters from the wall, raise your legs up. Heels touch the wall. Then slowly move them apart until you feel a stretch in your groin.

Wide twine

An excellent exercise for stretching the groin and hips. Sit on the floor, spread your legs to the sides (but so that you are comfortable) and begin slow turns to the left, then to the right. Your back should be straight, do not bend your shoulders and head.

Butterfly

Lie on your back. The knees are bent and spread to the side. Relax and try to spread your knees even wider.

Seated butterfly

Sit on the floor. The knees are bent and spread apart. Press down on your legs with your elbows, trying to lower your knees even lower.

Bend your knees to your chest

This exercise perfectly relaxes the muscles of the lower back. Lie on your back and pull one knee toward your chest. The second leg is straight.

Alternatively, you can pull your knee towards the opposite shoulder.

Two-step pose

The exercise is designed to stretch the quadriceps muscle. Get down on one knee and move your other bent leg forward. Grasp your raised foot with your hand and begin to pull it toward your “butt.”

Twisted pose

Sit on the floor. One leg is extended forward and lies on the floor. The second leg is bent and thrown over the first. Start turning in the direction opposite to your crossed leg. This exercise is a great stretch for your back, hips and chest muscles.

Seal pose

Do this exercise very carefully if you have problems in your lower back. Lie on your stomach. Then lift your upper body with straight arms and begin to bend back without lifting your legs off the floor.

Calf stretch

Don't forget to do this exercise! It will help you place your feet on small shelves more confidently while climbing. Lean forward, leaning on your hands, so that the angle between your legs and torso is approximately 90 degrees. Relax your legs and begin to alternately bend and straighten your knees on one and then the other leg.

Upper body

Upper shoulder stretch (seated)

Sit on the floor. Knees bent. The hands are slightly behind the hips and rest on the floor with the palms, fingers turned back. Slowly begin to move your palms back until you feel tension in the muscles of your arms and chest.

Forearm and wrist stretch (on all fours)

Get on all fours. Turn your palms so that your fingers are turned towards your knees. Maintaining the position of your palms, begin to gradually lean back until your wrists are tense. Then return to the starting position again.

Forearm and wrist stretch (standing)

Hands down. Place one palm on top of the other and begin to press the upper palm with your lower palm. When you feel tension in your wrists, maintain this position with your palms for 10 seconds, then change your palms.

Shoulder stretch

Bend your arm along your chest. Press the elbow of that arm with your other hand. Switch hands.

Triceps stretch

Bend your elbow and bring that arm behind your head. Apply gentle downward pressure with one hand on your elbow and the other to stretch the deltoid muscle. Switch hands.

Upper shoulder stretch (standing)

Place your hands on the wall, bending your torso forward. Try to lean your whole body forward while keeping your legs and arms straight. Then begin to bend your knees, while still keeping your arms straight.

Stretching the arms and upper shoulder girdle

This exercise helps relieve residual tension after stretching. Raise your hands up and place your palms on your palms. Fingers pointing up. Stretch up. Stand like this for a while, maintaining the position and slightly swaying forward and backward.

In order for your body to remain young and beautiful for a long time, you need to constantly work on yourself by doing physical exercises.

We bring to your attention exercises for stretching all muscle groups. Each muscle stretching exercise targets a specific area of ​​your body.

A set of stretching exercises will help you learn how to do stretches correctly. If you do stretching exercises systematically, you will feel the results within a month.

What are the benefits of stretching exercises?

Firstly, muscle stretching exercises will help keep your muscles toned, which means you won’t have to worry about the occurrence of many diseases, such as hernia, slipped discs, etc.

Secondly, your posture will always be beautiful. This is especially important for women.

Thirdly, simple exercises for stretching muscles can replace long workouts in the gym, because they do not require special conditions and a lot of time.

Stretching muscles helps maintain flexibility and mobility of joints, which means you are not afraid of stress.

The set of exercises in pictures is the creation of the famous yoga expert Vicky Timon, who decided to teach everyone how to properly stretch different muscle groups.

Right now you can see how to properly stretch the rectus abdominis muscles, external oblique muscles, internal thigh muscles, stretching the buttocks, lower legs, feet, you will see how to train the muscles of the thighs and back, forearms, lateral, anterior and suboccipital muscles of the neck, etc. d.

In a word, carefully review the stretching exercises for all muscle groups and be sure to try stretching at home.

How to do stretches correctly: exercises to stretch all muscles

1. Stretching the rectus abdominis and external oblique muscles. 2. Stretching the inner thigh muscles.











25. Do a lateral stretch of the external oblique muscles. 26. Exercises for stretching the gluteal and external oblique muscles in a lying position.

You need to stretch after warming up. This way you can deepen the stretch without injuring your muscles and ligaments.

Warm up before stretching

When you stretch after a workout, your muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

1. Joint warm-up: twirl your joints, bend and twist your body.
2. 5-7 minutes of cardio: running or Jumping Jacks, Rock Climber, running in place with high knees, .

Once you've warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises, you can arrange an independent stretching session and thoroughly stretch all the muscles of your body. However, it will take about 60–90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To give your muscles a good stretch, hold each pose for 30 seconds to two minutes. You can remain still or gently spring. Sudden movements can cause injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, legs.

Neck stretching exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on the right side of your head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it in the back of your neck, especially at the base of your skull.

Shoulder stretches

4. Front Shoulder Stretch

Place your hands behind your back, clasp your wrist with one hand and the other. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Mid-Shoulder Stretch

Grab your opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Back Shoulder Stretch

Grasp your right arm with your left above the elbow, press it to your body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in your backside.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, and place your forearm behind your back. Lower your left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grab a doorknob, counter, or other support and turn your back to it. Turn your elbow upward and move your body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that your elbow points upward, and the other from below so that your elbow points to the floor. Try to bring your wrists together at the level of your shoulder blades.

Switch hands.

10. Wrist Extensor Stretch

Sit on your knees, place your hands in front of you so that the backs of your hands touch the floor and your fingers point towards each other. Gently shift your weight into your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest stretching exercises

11. Chest stretch in the doorway

Go to the doorway, lean your elbows on the doorframes and push your chest forward, pectoral muscles.

Place your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, exercise machine or other support, turn your left shoulder towards it. With your right hand, grab the rack high above your head and move your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the lower back muscles

Sit on the floor, move your right leg forward, left leg back. Bend your knees at an angle of 90 degrees or slightly more. Place your right hand on the floor, raise your left above your head. Pull your left leg down and back, tilt your body forward and twist towards your right leg.

Switch legs.

Sit on the floor, bend your knees and place your feet on the floor. Grasp your shins with your hands on the inside, place your wrists on your feet. Lean forward as low as possible.

Sit on the floor, buttocks should touch your heels. Lean forward, lie on your stomach on your knees and extend your arms.

Get on all fours, then move your pelvis back and up so that your body resembles an angle. Your arms and back should be stretched out in one line, your knees can be bent, and your heels can be lifted off the floor. The main thing is that your back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet should remain on the ground. Relax them, bend your knees slightly.

Lie on the floor on your back, arms along your body, legs straight. Raise your legs and then throw them behind your head. Hands rest with elbows on the floor, hands support. Do not lean on your neck, the fulcrum is your shoulders.

Abdominal stretching exercises

Get on your knees, push your chest up, lengthening your spine, and then lean back, placing your hands on your heels. Try to bend in the thoracic region. Don't throw your head back, look up.

Lie on the floor on your stomach, place your hands under your shoulders. Push yourself up, your pelvis rises, your legs remain on the floor. Lower your shoulders, bend in the chest.

Stand straight with your feet together. Raise your arms and join your palms above your head. Bend your chest and tilt your body back. Tighten to avoid strong arching in the lower back.

Stand up straight, raise your arms above your head, clasp your fingers and turn your palms up. Stretch up and bend first to one side and then to the other.

Lie on the floor on your back, arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, move it behind your right leg and try to place your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Exercises for stretching the buttocks

25. Lying stretch

Lie on the floor on your back, raise your knees bent. Place the ankle of your left foot on the knee of your right. Press the knee of your right leg onto your left to deepen it. Repeat with the other leg.

Get on all fours, place your right ankle on your left knee. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Seated stretching

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grab your shin with your hands and press it to your chest. The shin should be parallel to the floor, the forearms lie on top and press it to the chest, one hand covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you have difficulty doing this pose on the floor, try placing your foot on an elevated platform.

Exercises to stretch the front of the thigh

Calf Stretching Exercises

48. Stretching against the wall

Press the toe of your right foot against the wall, take your left foot a step and a half back. The feet are pressed tightly to the floor, the left leg is straight. Try to reach the wall with your right knee, this will stretch the muscles of your left leg.

Switch legs.

Stand close to the wall. Place your right toe on the wall, take your left leg a step and a half back. Bend your left leg at the knee, increasing the stretch. Switch legs and repeat.

Sit on the floor, stretch your legs straight in front of you. Place one leg on the thigh of the other. Grab your foot with your opposite hand and pull your toe up.

Switch legs.

Good day to all beginners and those actively continuing! Today we will get acquainted with the phenomenon of stretching and stretching exercises. After reading the article, you will learn how muscle stretching is useful, what mistakes are made when performing them, and most importantly, how to properly relax your muscles.

So, everyone is glued to the blue screens, we begin.

Stretching exercises: what, why and why

According to statistics, most people who visit gyms/fitness rooms do it unconsciously. Those. they come in, download their daily training program into their brains and complete it on autopilot. Due to the fact that the main scourge of modern society is a total lack of time, usually no time is given at all for various preludes in the form of cool-downs and muscle stretching. And really, why waste your precious time on some kind of ancillary exercises - stretching exercises, because this will definitely not make your muscles grow, and everyone knows this. This philosophy is typical for most exercisers and fitness ladies. Moreover, I constantly encounter it in my rocking chair. Whether this is correct, and what place the “utility room” should occupy, we will discuss further.

If you have ever watched professional bodybuilders training (at least through youtube), then you probably noticed that they pay a lot of attention to the correct “rolling in” to the training process. That is, they perform various pulling exercises that, it would seem, have nothing in common with bodybuilding. So why does this happen? Maybe they are pros Do they know some secret, a secret? More likely yes than no.

So, stretching is a set of specialized exercises aimed at developing muscle flexibility and joint mobility.

The main types of stretching are:

• static – stretching a muscle at a certain point and holding it in that position;
• PNF stretching - you stretch and contract the muscles;
• passive - the partner helps (participates) in stretching;
• active – stretching without assistance;
• ballistic - you use bouncing to force the muscles into deeper tension;
• dynamic - you stretch the muscles in a controlled movement at increasing speed.

Note:

At first, use only static stretching.

Stretching Exercises: Key Benefits

The main benefits of muscle stretching include:

• increased flexibility, muscle strength and endurance, joint mobility, range of motion, sense of body control;
• increasing circulation by sending oxygen and blood to the muscles;
• building muscle mass and strength by stretching the fascia (connective tissue covering muscle, tendon, nerve and bone).
• reduction of injuries (accelerating their healing) And ,
• relieving muscle and joint tension (clamps), relaxing muscles;
• blood flow helps flush out waste products and set the muscle up for a new approach;
• makes performing strenuous activities easier by conditioning your muscles.

Note:

Mild stretching causes a slight increase in the temperature of the muscle tissue, which in turn increases the threshold for fiber rupture. The function of energy-generating enzymes also improves, which are very important during training, because they give the human body more energy to perform exercises.

As you can see, stretching provides many benefits, both short and long term. Intermediate conclusion: stretching exercises (done properly) are the most effective way to fully connect your mind and body (establish neuromuscular connection), and therefore must be included in the .

Stretching exercises: theory

Now let's look at the main calculations regarding stretching.

No. 1. Stretching muscles does not release growth hormone

No, it does not relate to the activity that triggers synthesis, but it prepares the entire body well for such release exercises.

No. 2. Stretching helps combat hardening of the arteries

Scientific research has shown that long-term stretching (in the form of yoga) with moderate aerobic exercise and diet control can lower cholesterol and significantly reverse hardening of the arteries in adults. (before 20% regression) if they have a similar disease.

No. 3. New research and new rules

Many trainers say that there is no such thing as too much stretching. However, the results of recent studies show that athletes of active sports (football, basketball, etc.) Immediately before the game, you should not perform long stretching procedures, because this temporarily slows muscle activation. Prolonged stretching (near 20 minutes) reduces strength for up to one hour after a sprain and slightly reduces muscle activation.

Now let's delve a little deeper into the science and figure out how does stretching affect muscle growth?

Undoubtedly, professional bodybuilders know many secrets in building impressive volumes, and one of them is stretching. It plays an important role in the formation of muscle mass and here's why.

Every muscle in your body is encased in a special sack of tough connective tissue known as fascia. It is important for keeping the muscle in place.

Not many people know, but fascia can inhibit muscle growth. Just imagine the situation - you are actively working in the gym, you eat abundantly, your muscles want to grow, but they do not have such an opportunity, something is holding them back. And this something is tough fascia that does not allow the muscle to expand. This phenomenon can be compared to squeezing a large chest pillow into a small pillowcase.

Conclusion: Muscle size will not change no matter how well you train or eat, because... The connective tissue around your muscles is tightly compressed.

The best example of this phenomenon is the calf muscles. The lower leg is simply riddled with fascia, thanks to the enormous amount of walking work and heavy lifting duties. It is because of the “clogging” of the fascia that many athletes are unable to develop impressive calves. The solution to this situation is stretching exercises.

In the process of stretching (under certain conditions) You can stretch the fascia and give the muscles more room to grow. Now I will reveal one of the main secrets of bodybuilders - the key to effective stretching of the fascia is. The best time to stretch is when your muscles are as engorged as possible. During extreme pumping, the muscles put pressure on the fascia (from the inside, as if pushing it apart). At this time, you seriously increase the pressure on the fascia, which can lead to its expansion.

Note (secret secret):

One of the main reasons that Arnold Schwarzenegger had incredibly developed chest was that he finished his workout with dumbbell flyes - an exercise that emphasizes the stretched position of the pectoral muscles. He bombed his chest in pump mode (beat her to capacity with blood), and then lay down on a horizontal bench and did fly-ups, keeping the stretch in the lower phase. This allowed him to acquire XXXL size breasts :).

Fascial stretching is slightly different from the usual one, but it is this one (the first one) that gives the most impressive results. When you stretch the fascia, you should feel a powerful pulling pain and pressure - this is the muscle working against the fascia. Make sure you don't stretch in a way that causes the muscle to tear or cause injury.

You will quickly learn to feel the difference between a good and a bad stretch. The main rule here is stable stretching, and not a feeling of acute pain. Hold each stretch for at least 20 before 30 seconds This will give you time to “touch” the fascia in the area.

Note:

Remember, if the muscles are not “pumped,” then stretching will proceed easily and calmly, otherwise stretching will be quite difficult.

Let's sum up this whole crap part: one set of stretching after each set that you do for a muscle group, in addition to the obvious benefits in developing flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.

Well, it's time to move on to the practical part, namely...

How to properly stretch muscles: the best stretching exercises

I would like to start this subchapter with a visual component that clearly demonstrates the phenomenon of muscle stretching. Compare two images that show the same muscle group, the biceps brachii.

As you can see, the first one is much shorter and slightly overhanging, the second one has a stretched, long biceps. It turns out that the longer it is, the more space there is for growth, so it can grow more powerful (higher, more voluminous).

Not many people know how to properly stretch muscles, and all this is due to ignorance of basic postulates and recommendations, which include:

• warming up (increase in body temperature) before anaerobic training and stretching is a basic rule;
• It is necessary to stretch all major muscle groups (especially those that will be worked on during training) systematically moving from one to another;
• Stretching should be done after warm-up and after training, and if you work in the pumping style, then after each set;
• studies have shown that the best time to hold a stretch is a period of 30 seconds;
• You must approach the extended position slowly and carefully, without sudden movements;
• breathing when stretching should be slow and deep;
• only after 4-6 weeks from the moment you start stretching, your body will agree to increase flexibility;
• 3-5 minutes of stretching after a workout will allow you to “wash” the floors of the remaining lactic acid from the muscles and return them to normal mode for everyday activities.

As examples of stretching exercises, we will consider two types of stretching: active with weights and static. Let's start in order.

No. 1. Active stretching with weights

It consists in the fact that you carry out your usual training program, but with a small “BUT” - the muscles work only in a fully stretched position. The following visual will serve as a good example:

Dumbbell flyes on an inclined (upward angle) bench to stretch the chest muscles.

Pullover with dumbbell for lats.

Seated barbell curls (Scott bench) for biceps.

French press for triceps.

Shrugs for shoulders and trapezius.

For the hamstrings and lower back.

Lunges for quadriceps.

Calf raises for calf muscles.

Each of these exercises will allow you to lower the weight all the way down and really feel a deep stretch in the target muscles with each repetition. The effect of stretching can be increased by delaying (for a few seconds) in the bottom position.

Note:

Human muscles can stretch up to 150% its length.

Next in line is...

No. 2. Static stretch

A classic of the genre, familiar to most people who visit gyms/fitness rooms. You do static stretching to the point of discomfort, and then maintain the stretching state for 30 seconds Once your body gets used to this procedure, it will increase its pain threshold, allowing you to stretch deeper and longer.

Here are some exercises you can do during your workout: (before/after/during):

Pectoralis major and minor muscles (rotation of the body, failure of m / u supports, stretching with a wall bars).

Back muscles (hanging on the crossbar, tilting the body to the side while holding the support, praying on the knees).

Muscles of the neck and shoulders (side bends, horizontal adduction, lock behind the back).

Arm muscles: biceps and triceps (vertical stretch, hanging on the bar with a supinated grip, hyperextension of the arm behind the head).

Arm muscles: forearms and hands (frontal extension of the fingers, bending the fingers from the lock position, bending the fingers of the other hand).

Leg muscle group: quadriceps (knee flexion, hip flexion with knee support) and hamstrings (hip extension with knee extended).

Muscle group of the leg: calf muscles (stretching hands to legs while sitting, stretching with emphasis on the heel).

Abdominal muscles: rectus/oblique (lying position on the stomach with emphasis on the elbows, side slope with support for support, bridge, bending to the side while holding the body bar).

Actually, these are all stretching exercises , which I would like to talk about, and which are enough for you to do stretches properly :).

Afterword

Many people underestimate stretching and rarely use it in their training program. However, you, my dear readers, now know what its strength is, and why this tool should be in the arsenal of people who want to build good muscle volume.

That's all, I'm glad that you spent this time usefully and moved one more step towards your goal - the sculpted body of your dreams!

PS. Don't forget about feedback through comments, I'm always glad to hear from you.

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

Before you start stretching your muscles, be sure to do this; this will collectively prepare all areas of the body for more serious loads. Don't ignore stretching, it's not a fad, but a key point in training.

MUSCLE STRETCHING is a system of exercises that allows you to lengthen a muscle from its original state, make it flexible and elastic to withstand loads from the environment.

When performing exercises to stretch muscles, you must adhere to a number of rules.

Proper muscle stretching

All movements are performed at a moderate pace, suddenness of movements is excluded, otherwise unwarmed muscles can easily receive a painful injury;

Do not hold your breath, breathe evenly and deeply, exhale while stretching the muscles, inhale at the relaxation stage;

It is necessary to stretch the muscle areas until you feel slight discomfort; you need to feel how it stretches; if pain occurs, release the pressure on the muscle;

After stretching a specific area, hold at the maximum stretch point for 10-15 seconds, then return to the starting position.

Always start with minimal pressure on the muscles, gradually increasing the load; if you immediately start pulling with all your might, injury is guaranteed, and the muscles will ache for a long time and remind you of themselves at the most inopportune moment.

Contraindications to muscle stretching

» For lower back diseases
» With high blood pressure;
» Inflammation of the pelvis and hips;
» Complex spinal injuries;
» The presence of cracks in the bones;
» The presence of severe bruises on the legs;
» Problems with joints and ligaments - in this case, be sure to consult a doctor.

Now let's proceed directly to the description of methods for stretching all muscle groups, start stretching from top to bottom of the body:

Neck stretching exercises

1. Tilt your head down as far as possible, be sure to touch your upper chest with your chin; you should feel a stretch not only in your neck, but also a slight stretch in your back muscles. At the bottom point, hold for 2-3 seconds.

2. Then tilt your head back and also stop for a better stretch for a couple of seconds.

3. Do not hold your breath; breathe; when tilting your head, exhale; when tilting back, inhale.

4. For better stretching, when lowering your head down, lightly press the back of your head with your hands.

5. Remember, the neck is a bundle of nerve endings, so there is no harshness, everything is done smoothly, with controlled movements.

6. Just like in the picture on the right, tilt your head to the side to stretch the lateral muscles of the neck

7. All manual pressure is moderate, to the point of feeling slight discomfort, but not severe pain.

1. Stand straight, slowly turn your head to the left, stretch as far as possible, hold for 2 seconds, then to the right, perform 5-6 turns in each direction.

2. Afterwards, you can perform circular movements with your head, using the full range of motion - tilting your head forward, sideways and back as much as possible.

Shoulder stretches

1. Bend your elbows and place your fingertips on your shoulders, perform circular movements forward and then back for 10 repetitions.

2. During movement, the fingers do not leave the shoulders.

3. Use the maximum range of motion, don’t be lazy; the effectiveness of all movements of the upper body depends on warming up the shoulder joints.

1. Stand up straight, point your left hand to the side towards your right shoulder, and with the palm of your right hand lightly press on the triceps of your left hand, without bending the elbow of your left hand. You should feel a slight stretch in your shoulder, hold this position for 5 seconds and switch your arms.

2. No jerking, apply pressure and keep it in a stretched state, jerking will only bring injury and pain.

1. Ideally, you need to bend your arms slightly at the elbows and begin to move your arms in a circular motion, first moving backwards for 10 repetitions, and then forwards for 10 times.

2. To better warm up the shoulder joint, you can take turns making circular movements with your arms, also 10 repetitions forward and backward.

Warm up exactly sequentially, as indicated in the figures, this way you warm up the muscle areas from lesser to greater load.

Stretching the muscles improves blood circulation and speeds up the access of nutrients to the muscles!