Exercise for stretching and flexibility for beginners with photos and videos

In everyday life, many people do not have the flexibility to feel like a full-fledged person: bend down the laces or fasten the dress on the back, for example. Women especially need plasticity, because this is the first external sign of femininity, grace, beauty. Exercises for stretching and flexibility are designed to solve this problem, to present the joy of full-fledged movements, to make a huge contribution to health and mobility. To learn the main most useful and effective of them you can below.

Effective stretching exercises and flexibility for beginners

An effective stretch program is not an easy exercise, designed to pull the tendons, before, it is a competent approach to the implementation of each movement. To do this, you need to know the correctness of doing this or that exercise, do not overload yourself, be able to pause in time. You must remember that there are two ways to stretch the body: static and dynamic.

The static type of stretch is created for the moderate stretching of the beginner's tangles. This program of flexibility exercises provides smooth exercises with fixation of one or another pose up to several minutes. In this case, a person mentally tuned and feels how his muscles, ligaments gradually stretch. Dynamic stretching is provided for more advanced active people who have been working on their flexibility for a long time. Read more about the special exercises for stretching the whole body, which are intended for those who are just starting their studies.

1. Approach the wall, place your palms no higher than your shoulders, bend over, observing the correct posture. Smoothly bend your arms in the elbows until the moment you head against the wall. Fix it to half a minute.
2. Stand upright, and raise your hands above yourself. Stretch out so as not to tear off the heels off the floor. Then bend over, touching the hands of socks. Repeat this exercise several times.
3. The right leg should be bent at the knee in front, the left one - rest on the floor with the knee on the back. Hands rest in the front leg, slowly torso in the direction of the right leg. At the moment when there is a feeling of tension in the muscles of the thigh, hold the movement for up to 30 seconds.
4. Change the starting position from the previous exercise by straightening the front leg and placing it on the heel. With both hands, rest in the mat, perform a slope to the right foot. It is important to watch your back to be even. When you feel the maximum tension of your body, hold, counting to 30. Slowly change the position to the next exercise.
5. Lie on your back, raising your right leg evenly and wrapping it around your calf. With a smooth exhalation, pull the limb as much as possible to yourself, slowly. Hold the pose, counting to 30, repeat the exercise with the other leg.
6. Take the frog pose, pressing your feet to each other. Elbows on your knees. Keep your back straight all the time. Leaning forward, spread your legs elbows in one movement. Fix this until 30 seconds. It is necessary to do the repetition up to several times.

A set of exercises for stretching the spine and back muscles with a photo

The spine performs a function of a kind of support that holds the entire body. To feel comfortable, not to experience back problems, accustom yourself every day to wake up with a little exercise, the exercise program which is aimed at stretching the muscles of the back, the tendons of the spine. Below see some more in more detail:

• Accept the cat's pose, standing on all fours, alternately change the position: arch your back, bend back. It is important that the press is pressed to the back as much as possible. Record each movement for 15 seconds, perform at least two to three minutes.

• Lying on your back, press your shoulders against the rug, and one leg over the left and put it on the floor. Turn your head in the opposite direction, hold for half a minute. Do the same exercise with another limb.

• Take a seat on a chair, pull your hands forward, pushing the upper part of the case behind them. Do not bend forward. Fix in this position for one and a half minutes.

Exercises for stretching the legs to the cross-strand

Making a cross twine is not for the beginner. Without preliminary long preparation, you are not that you will not be able to fulfill it, but you risk getting a significant leg injury and you will never be able to complete this exercise fully. Remember that this complex of exercises can be performed only after warm-up and complex stretching of the body.

• Sitting on the floor, spread your legs to the maximum of your body. The back should maintain a strictly level position when you raise your hands up and begin to bend down to the floor. Repeat these manipulations several times.
• Take the starting position from the previous exercise, keep your hands in front of you, stretch to the tips of both legs so that the torso is as close as possible to the floor.
• Standing obliquely at the arm, taking both hands by the elbows, with the flat back, bend down as far as possible, not spreading your legs too wide.
• The initial position of the body remains with the previous exercise, but this time, slowly move your legs in different directions. When your hands get to the floor - continue to sit on the string, slowly overcoming a slight pain.
• Standing spread your legs wide to perform attacks in different directions: one leg is stretched to the stop, the other bends in the knee, change each one in turn.
• From a vertical position, lift one leg and, clutching at the shin with your hand, straighten your deployed leg. Body stretch upward, resting on the supporting leg. Repeat the exercise on the opposite side.

• Feet the legs together and lean the even back forward until you rest your chin on one knee and then on the other.
• Starting position, as in the previous exercise, just tilt down with the whole body, grasping the heels with your hands. It will be ideal if you touch your head to the rug.
• Sit on the rug, spreading out even legs with turned toes socks. Lean forward, transferring the mass of the body to the hands that are on the floor. Look straight, trying to put your stomach on the floor.
• After completing all the previous exercises, you can perform the twine itself, slowly and gently dropping to the floor.

Yoga exercises for stretching the joints

Yoga is not just a cunning exercise, this kind of oriental exercises involves a whole way of life, which consists in concentration, positive attitude and energy feeding from space. Applying yoga in your classes, you will feel that the body becomes not only flexible, easy - you will gradually return to life forces, health will begin to improve, and success in everything - grow with each passing day. Consider and apply some interesting exercises for stretching joints from yoga.

1. To begin it is necessary in a standing position, legs spread wide, so that the pelvis is between the heels. One leg is placed on the floor with the knee from behind, and the second one is straightened in front of you, turning the foot inside. Gently and slowly you must sit on your hind leg.
2. Sitting on the rug, spread your legs with your knees in different directions and close them with your feet. Put your hands on your knees and maximally rest so that you completely lower your legs to the floor. Keep your back strictly straight. Hold in the lower position of seconds 10.
3. While sitting, straighten your legs in front of yourself, and the right one bend so that her foot is on the floor behind your left knee. Tilt the left foot to the left to touch the floor with your knee. Hold for up to 10 seconds.
4. Stand with your feet on each other so that the front is the right foot. With your right hand, get him by the head, with the elbow held exactly up, with all his might reach to the shoulder blade of the same hand. Perform an easy tilt to the left and with your left hand pull the torso down, grasping the right elbow.

Video: stretching or stretching at home for women

To achieve good body flexibility - it is not necessary to attend a training hall, spend money on it. You will be able to achieve remarkable results at home, doing lessons with your child. To do this, use the recommended techniques, the secret of which lies in the correct approach and the stage-by-stage execution of the entire program. The task is not easy, but your body will open up and feel much younger at any age. If you are interested, watch the video with stretching exercises and flexibility, which are used among professionals.