Relax after a hard day. Full body stretch to relieve tension.

You can relax well not only lying on the couch.
If you have finished strength training and find that your muscles are very tired, you need to help them relax a little. In this case, light stretching is your best friend. We offer you to try a set of exercises from fitness model Maria Sokolova. It will perfectly restore muscles and relieve tension in the body. All exercises transition smoothly to each other, the end of one exercise is the start of a new one.

You can stay in each position for as long as you feel comfortable. If you want to stretch a little more, stretch.

Pull on the chest

Technical:

  • put the feet in the width of the pelvis. We take the hands by the sides, we connect the palms to the castle;
  • we make a deviation in the chest area, look at the ceiling, push the chest forward;
  • while exhaling, we advance the pelvis, we round the back as much as possible, we press the chin against the chest;
  • As you inhale, bend at the waist.

We do 3-4 cycles.

Stretch the back of the thigh.

Technical:

  • the feet are placed a little wider than the shoulders, parallel to each other;
  • we breathe, the palms are also parallel to each other, we straighten our backs as much as possible and begin to slowly lower ourselves. We transfer the weight of the body to the heels, the buttocks are stretched, we tighten the front side of the thigh, the legs are stretched to the end, the back is level. The hands are extended diagonally upwards;
  • slowly lower the palms of the hands to the floor, the back is relaxed, the top of the head is lowered, only the front surface of the thigh is tense, the knees are up, the pelvis is pushed back;
  • We breathe, with each exhalation we try to go down a little more.

We do 3-4 cycles.

Inner Thigh Stretch

Technical:

  • we step forward with the right foot, take the left foot again, lower into the position of a wide lunge, 90 degrees at the knee joint, the back is level, we try to lower the pelvis as much as possible possible low;
  • we lower the palm of the left hand to the floor and raise the palm of the right hand to the ceiling, open the chest region, lower the pelvis even more;
  • lower the right palm to the second, hands stand on the side of the leg, lower the knee to the floor, straighten the foot and try to lower the pelvis even more;
  • switch legs and repeat the exercise.

We do 3-4 cycles for each leg.

Pull the muscles back

Technical:

  • lie face down. We place the palms of the hands under the shoulders, the feet are pressed on the ground, the buttocks are in good shape;
  • As you exhale, push yourself up through your hands from the floor and bend your lower back as far as you can. The shoulders rise, the shoulder blades meet, the chest opens;
  • descend slowly, put your feet in it and sit on your heels, arms stretched forward, pelvis back, neck relaxed.

We do 3-4 cycles.

Cramp

Technical:

  • one sits on the buttocks, the feet on oneself, one folds the right leg at the level of the knee and one puts the foot behind the left thigh;
  • with the left elbow we lean on the outside of the knee of the right leg and turn the body to one side. With the elbow we push the knee;
  • switch legs and repeat the exercise.

We do 3-4 cycles.

Pull the side of the box

Technical:

  • sit on the buttocks. We bend the right leg at the knee and place the foot near the inner thigh;
  • the right knee is open to the side, the left leg is straight;
  • with the left hand we take the right knee, bend forward and stretch with the right hand directly to the left foot;
  • switch sides and start again.

We do 3-4 cycles.

Stretch the back of the thigh.

Technical:

  • we sit on the buttocks. We bend the right leg at the knee and place the foot near the inner thigh;
  • lower the belly to the hip, do not bend your back;
  • you stay in this position for a few seconds;
  • switch sides and start again.

We do 3-4 cycles.

We pull the neck area

Technical:

  • sit cross-legged. The back is straight;
  • tilt your head to the right, pull your ear to your shoulder and gently press the side of your head with your right hand;
  • we remove the left hand to the lower back, increasing the tension;
  • switch sides and tilt your head to the left;
  • lower your chin to your chest, with palms crossed press the back of your head, pull your shoulders down.

We do 3-4 cycles.

We spend the whole workout calmly and smoothly, without swinging to increase the stretching effect. This block is excellent for releasing tension throughout the body.