Try this stretch if you want to move a little, without really straining at the same time. For example, the next day after a hard workout or after a whole working day spent sitting. The complex will help to warm up and stretch well, and also slightly reduce the pain in clogged muscles.
Perform the following exercises 4-6 times in each direction:
Do the exercises smoothly, do not try to increase the range of motion by applying force. Do not hold your breath and try to relax in extreme positions.
Get on all fours. Pull the middle of your back to the ceiling, press your chin to your chest. Then bend your spine and lower your shoulders.
Bring the pelvis up and straighten your legs at the knees, going out into the dog pose . Spend a couple of seconds in the position, stretching the shoulders and the back of the thigh, and then return to all fours.
It counts for one time. Perform four such bundles of movements. At the end, stay on all fours.
Straighten your right leg and move it to the left, while lowering the pelvis to the floor. Feel the tension in the left gluteus muscle. Lower the body onto the leg and hold it in position for a few seconds. Then return to all fours and repeat with the other leg.
Stay on all fours. Bend your left arm at the elbow, put your right shoulder on the floor and extend your right arm to the left. Feel how the shoulder and neck muscles stretch. Return to the starting position and repeat in the other direction.
Stand at point-blank range lying down, then bend your right leg and place your foot next to the palm. Resting your hand on your knee, turn the body to the right. Spend a few seconds in this position, and then return the body to a straight position, go out at point-blank range lying down and repeat with the other leg.
Lie on your back, bend one leg at the knee and pull it closer to your chest. Grab your hip with your hands. Straighten your leg as much as possible. Spend a few seconds in this position, bending and unbending the leg at the knee.
Then release the hip, turn the pelvis and lower the knee to the floor. Press your knee to the floor with one hand, pull the other to the side. Make sure that both shoulders touch the floor. Then return to the starting position on your back and repeat the ligament with the other leg.
Write how the stretching went. Are you feeling well?
