You will need
- - chair;
- - Mat.
Before to start performance of a complex of exercises for stretching, warm up, otherwise there is a danger of injury. You will be hard to exercise if you are warmed up. Dedicate ten to fifteen minute workout on an exercise bike or a treadmill. Do Mahi hands and feet, jump and squat, the blood will run deep.
Set a chair and put a foot on his back (if your flexibility does not allow to lift my leg, put it on the seat). Keeping your back straight, lean forwards as far as possible, knees should be straightened. Fix this posture for ten seconds, take an initial position. Repeat the exercise with the other leg. With time, you can increase the height of the leg lift. This is a great stretch for the lower back and hamstrings.
Lay on the floor exercise Mat and lie down. Bend your left leg at the knee and pull your hands to your chest and to the right. Do the same with the other leg. Then pull the two knee to your chest and roll over it's necessary ago so that his knees touched his forehead. Take your time, otherwise there is a risk of damaging the neck. A week after the daily training you will be able to touch the floor knees on either side of the head. This type of exercise stretches the spine and develops the ligaments of the hips.
Sit on a chair and straighten your back, legs bent at the knees, knees are shifted. Without lifting your buttocks from the seat and feet off the floor, rotate the torso back and try to grab both hands on the back of the chair. The reversal must be strong, secure posture for ten seconds. Then rotate the torso in the opposite direction. Do not overdo it, to accustom their muscles to the exercise gradually and slowly. This is a great stretch for the muscles of the back, shoulders, neck and spine.
Keep the torso exactly with straight back, right foot step forward. The left leg should remain straight (as possible). Sit down, without changing position of torso, the left knee should come close to the floor or to touch it. Lock position for a few seconds and take the original position, repeat the exercise with the opposite leg. This is a great stretch for the hips and legs. Gradually increase the length of the step, thus you will increase your flexibility.
In the maximum stretched position stay for at least ten seconds, otherwise this stretching does not make sense. The ideal option is to hold the position. During exercise, breathe deeply, don't hold your breath. During stretches you should experience some discomfort, but in any case not the pain, it is a sign that you overdid it (in this case, it may happen injury).