With the daily performance of monotonous work , the human body is in a fixed position for a long time. As a result, the muscles are displaced and acquire a certain shape. Gradually, the body adapts to uniform loads and makes it easier for itself to complete a task. Stretching exercises are used to restore the muscles of the body to their original state. The main task is to relax and stretch the muscles clogged with monotonous movements. All muscle stretching exercises should be performed regularly at a slow pace with a small number of repetitions.
If a person leads a sedentary lifestyle, it is imperative for him to strengthen his back muscles at least several times a week. The most effective stretching exercise is hanging on the crossbar. The grip width depends on your preference. In this exercise, muscle groups of the arms, abs and back are involved. You need to grab the bar, straighten your legs or bend at the knees. Without performing any swings or movements, hang for a few minutes. At this time, the load on the spine increases and at the same time muscles relax and stretch. Performing the springy torso of the body to the right and left while standing, a person stretches not only the muscles of the oblique muscles of the body, but also tightens the muscles of the back. After training, there is relief in the back - and unpleasant sensations pass.
The next stretching exercise is twisting the body. Sitting on the floor, legs bent at the knees. We make a slow turn of the body to the left to the maximum permissible position, trying to get a distant object. In this case, the legs should be motionless. The lateral oblique muscles and the inner thigh muscle work in this exercise.
Leg stretching exercises are performed sitting on the floor. There are several variations.
Spreading your legs forward
to produce smooth torso, trying to reach the tips of the toes.
Sitting in a yoga position (the heels are touching, the knees are spread apart) and holding hands on the toes, it is necessary to pull the feet to the body.
Having straightened one leg forward, and the other bent at the knee and turned back, alternately tilting the body to one leg or the other.
And in the next exercise, the muscles of the hips, buttocks, calves will stretch. Standing straight, a person performs successive lunges forward or to the side. In this case, the leg, which will be behind or to the side, should be completely straight.
Exercises for stretching the fingers help relieve fatigue of the hands, improve their performance and appearance. Each action is performed 15-25 times in a sitting, lying or standing position:
squeeze fingers tightly and unclench;
bend down and bend up the hands;
rotate a brush with closed fingers in a circle;
make circular movements with the thumb, while the rest should be straightened;
alternating flexion and extension of the phalanges of all fingers;
putting the brush on the table, with the other hand, in turn, raise each finger up;
alternately stretching the fingers of the left hand of each finger of the right hand;
close your fist and bend each finger in turn, then perform the opposite action - bend each finger in turn.