You will need
- - Mat;
- - the chair.
Before you start stretching, you must warm up. Otherwise, you will be hard to perform exercises with the correct amplitude. Warm-up, do leg swings, jump, squat or pedal a stationary bike. All this will help to improve blood circulation, thus improve the supply of oxygen to muscle tissue.
To perform the first exercise, accept the original position. To do this, lay on the floor Mat and lie on your back, put legs and lift them up, hold right. Start slowly to plant his feet until, until the feeling of discomfort. Stay in this position for half a minute, relax. After the legs are more or less accustomed, increase the amplitude of the dilution of the legs.
Set a chair and put it on the back straight outstretched leg. Lean forwards as far as possible, not vegimite back. Lock the pose, then repeat with the other leg. This exercise helps to stretch the lumbar muscles and hamstrings. If you are unable to lift legs high, use a stool or keep your foot on the back of the chair and on the seat. Gradually increase the height.
Lie on your back and bend your legs at the knees. One leg straight, and slowly start to raise, pull it as close as possible to him. If you find it difficult to keep the foot on weight, unable to hold her thigh or the calf. The knee should not be bent, repeat the exercise with the other leg.
Sit on Mat, knees spread to the sides and keep feet together. Straighten your back and pull your belly, slowly lean forward until until you feel a pulling pain in the inner thigh. Straighten up and try to push my knees as far as possible so that they touch the floor. Repeat this exercise 10-15 times.
Stand up, keep your body upright, make the leg step forward (as far as possible), lock the position. The second leg should remain straight (do not bend the knee). Continuing to keep this position, slowly squat to knee straightened leg could approach or touch the floor. Repeat the exercise with the other leg, it's a great stretch for the muscles of the pelvis and calf muscles.