For a person, stretching can be a means to an end. Some perform these exercises to improve overall muscle elasticity, while others try to develop coordination. For someone, stretching to all muscle groups allows you to finally sit on the twine or improve posture. Fighters, for example, thus learn to perform certain techniques with their feet, requiring a high level of body flexibility. In any case, stretching is considered beneficial for overall health and helps to keep the body in good shape.
Pre-workout
Starting a lesson without initial body preparation can be fraught with injuries to muscles and ligaments. For this reason, a preliminary warm-up is so necessary, regardless of the level of preparation of a person. If we are talking about stretching all muscle groups after training, then no additional steps are required, since the body is already sufficiently warmed up.
First of all, you should do the tilts and turns of the body, as well as the joints of the arms and legs. After that, it is allowed to perform normal running, jumping rope or running in place. In the latter case, you need to raise your knees as high as possible. Regardless of the selected activity, you need to continue the warm-up for about 5-7 minutes.
Optimal training time
The following set of stretching exercises for all muscle groups involves working on all parts of the body. A full training session with the consistent execution of all these activities will take about one and a half hours. Of course, there is not always so much free time or desire to engage in long hours. This is not a big deal, as it is enough to choose one or two exercises from each group.
In each pose at runtime should be delayed from 30 seconds to 2 minutes. It is also necessary to remember that none of the exercises involves sudden movements or movements. All the described actions are performed smoothly and measuredly. Otherwise, there is a good chance of injury or sprain. In the final phase, one must either try not to move, or move gently and evenly.
Neck
To begin with, the head slowly throws back. This stretches the front of the neck. After the head should be tilted to the left, and then to the right. For better performance, it is also possible to help yourself with a tilt when tilting, but there is no need to apply excessive efforts. The following exercise resembles the one above, but now the head moves slightly forward. It is done exactly the same as the previous one: the tilt is made to the left, then to the right, and the hand certainly helps and exerts light pressure in the direction of movement.
At the end of the program, you should pay attention to the back of the neck. One hand grabs the chin and the other holds the back of the head. Next, you need to lower your head down. A double chin is created, but the neck remains straight and the back of the head is trying to stretch up. It is not difficult to check the correctness of execution: at the base of the skull, tension should be felt in the back.
Shoulders
This part of the program is quite intense and includes as many as six exercises. In this case, stretching the muscles of the whole body for beginners can start with triceps. You will need a wall on which to raise the raised left elbow. The forearm should be behind, and the shoulder blade should be lowered down. Just in case, it is recommended to put the other hand below the left armpit. After you need to repeat with the other side of the body.
To stretch your biceps, you will need to find some support and turn your back on it. A hand grabs the bar and turns with his elbow to the ceiling. Next, forward the housing. Triceps are stretched with the help of everyone familiar from exercise classes. One arm is wound behind the back from above, and the other does the same, only from below. The elbows should form a straight line perpendicular to the floor. Joining hands is better at the level of the shoulder blades.
It is also worth doing stretching the front, middle and back of the shoulders. In the first case, you need to put your hands behind your back and wrap one of them around the wrist of the other. The elbows rise, and the chest moves forward. To stretch the middle of the shoulders, you need to perform a number of simple steps. With one hand, the elbow is taken with the other and stretches down. With the back of the shoulders is still more elementary. One arm is clasped above the elbow and pressed against the body. Then it needs to be gradually raised up until tension is felt in the back of the shoulder.
Chest
The complex provides two basic and most effective exercises. Stretching the muscles of the whole body certainly involves working out the thoracic region. The first exercise requires any open doorway. You should approach him and rest your elbows and palms on the jambs. To stretch the pectoral muscles, you need to smoothly feed the body forward. The second exercise is best done near the wall. The hand leans against the support with the palm, the shoulder drops. Next, you need to turn in the opposite direction. Then a repeat should be made, but with the other hand.
Back
First of all, you need to find some support and stand with her right shoulder. Then the left hand is taken upright above the level of the head, and the pelvis moves to the left and down. Thus, the left half of the body is stretched. Next, repeat for the right side. The loin is stretched as follows: you should sit on the floor, turn the right leg forward, and put the left leg back, after the legs are bent at the knees. The right hand is laid on the floor, and the left rises above the head. Then you need to pull the left leg back while feeding the body forward. Then repeat the same for the other side.
Further, in the complex of stretch marks for different muscle groups, it is required to do back extensors. To do this, you need to sit on the floor, bend your knees with your feet on the floor. Shins are clasped by hands, and wrists are placed on feet. The essence of the exercise is to create a back in a semicircle. In the child’s position, it is necessary to sit on the floor so that the buttocks touch the heels. The body moves forward, and the stomach is placed on his knees with his arms extended straight. For the next exercise you will need a horizontal bar. When hanging, the body should be relaxed, and the legs should lightly touch the floor. At the end of the complex, you can do an inverted stretching of the back. To do this, lie on your back with straight legs and arms along the body. The lower limbs are neatly thrown behind the head, and the upper ones hold the lower back. The main load should fall on the shoulders.
Press
Stretching the muscles of the whole body at home can also strengthen and slightly tighten the stomach. In the camel pose, the chest protrudes upward on the knees, thereby stretching the spine. When leaning back, the heels touch the palms. In the dog's pose, face up, lie on your stomach and put your hands under your shoulders. Then the pelvic lift is performed. Hands are placed at right angles to the floor, and the legs remain pressed.
Lateral inclinations are made quite simply. The hands are locked with the fingers in the lock and stretched over the head with the body in one direction or the other. Now you need to lie on your back. Hands are placed away from the body. The pelvis moves first to the left with the bending of the left leg at the knee, with the other leg starting behind the first. The last exercise is done while standing. Hands are connected above the head and the chest is bent backwards. It is also advisable to tighten the buttocks to protect yourself from too much arching.
Buttocks
Further, the stretching complex for all muscle groups gradually moves to the lower parts of the body. In the supine position, bent legs rise up, while the ankle of one leg is placed on the knee of the other. For the second side, the same thing is done. Then on all fours the ankle of one leg is again placed on the knee of the other. The pelvis moves slightly back, thereby enhancing the effect.
In a sitting position, the legs are extended forward, and the back is straightened. One leg bends at the knee, and then hands press it to the chest. It must be ensured that the shin is strictly parallel to the floor. At the end of the stretch on the main muscle groups of the buttocks is to take the pose of a pigeon. To do this, one leg bends at an angle of 90 degrees in the knee joint, and the second is retracted. Forward inclination is allowed with lowering on the floor of the forearm.
Front hips
You can start with a deep lunge forward. The fingers should touch the floor next to the foot, as well as the knee of the elongated leg. Do not turn the pelvis to the side. Then the hip flexor muscles are stretched. Standing on one knee, you need to bend your legs at right angles. The back remains straight while the pelvis moves slightly forward. The feeling of light load is completely normal. Both of these exercises are repeated for the other side of the body.
The next in the complex stretch marks for all muscle groups, it is necessary to use the quadriceps of the thigh. To do this, lie on your stomach and raise one leg, grabbing it with your hands on the ankle. Feet should touch the buttocks. In this case, the thigh should not be torn off the floor. Legs rise in turn. Finally, in the pose on one knee, the toe of the hind leg grabs. The heel is attracted to the buttocks. Then the same thing is done for the other leg.
Back of the hips
Further, the stretching complex for all muscle groups continues on the same area of the body. This time the back of the hips is engaged. To do this, the legs are set wider than the shoulders, and the body falls down so that the back remains straight, and the palms rest on the floor. Then you can stand up straight and take a step forward. The body tilts almost parallel to the floor. Now you can sit and stretch your legs forward. After it is worth going to them body. Hands are laid on the floor to the left and right of the feet.
The next exercise will require an expander on hand. In a pose on the back, one leg remains lying on the floor, and the other rises. An expander, rope or jump rope is thrown onto a raised foot. When performing, you need to pull the "caught" leg towards you. Longitudinal twine is also very effective. When performing palms are placed on the floor and take on the load from the body.
Inner thighs
Stretching to all muscle groups would not be as complete if all parts of such a voluminous group as the hips were not affected. As a start, you can try a deep squat, in which hands hold on to a rack or a simulator, and legs with outward extended knees perform uniform squats. To complete the butterfly, you need to sit against the wall and fold your legs in front of you, so that the feet are facing each other. The back remains straight while the knees fall to the floor. In the frog pose, you must lie on your stomach. Then the knees are bent to the sides at an angle of 90 degrees.
Another useful exercise is that from a sitting position with legs wide apart, the torso moves forward so that the stomach touches the floor. The inner side of the thighs flexes perfectly with the help of transverse twine. Proper execution involves placing the pelvis in line with the knees and feet. Palms are placed on the floor. With good preparation, you can lean against your forearms.
The outside of the hips
In the complex for stretching the muscles of the whole body, work with the femoral sections occupies an impressive part. Only two simple exercises are available this time. In the first, you need to stand against the wall and lean on it with your left side. The left leg is behind the right leg behind. A light squat is performed. Then the right leg bends, but the left leg remains straight and creeps back. Performed for each side.
In the second exercise, the left leg starts behind the right leg in front. In this case, the body is tilted to the left. There are several acceptable positions for the hands: on the belt, folded above the head or in front of you. The effectiveness of muscle stretching directly depends on the inclination of the body.
Drumsticks
In the final, the working group gets even lower. A set of exercises for stretching the muscles of the whole body ends on the legs. First you need to stand facing the wall. The toe of the left foot rests on the barrier, and the other is retracted 1.5 steps back. Now the left knee should reach the wall, and the right lower leg will stretch. The following exercise is very similar. The right toe rests against the wall, and the left leg is retracted 1.5 steps and bends at the knee. In the end, you can sit on the floor and stretch the lower limbs in front of you. Then the foot of one leg is placed on the thigh of the other. The opposite hand pulls the sock towards the body.