Extension of muscles – the simplest exercises

Inclination forward
Exercise on a muscle strain of a back, hips, a lower back, a breast and shoulders. Almost universal exercise. There is facilitated equipment (for beginners) and deep.

- For the facilitated version of exercise get up exactly, straighten a back, pull in a stomach. Transfer hands for a back and link in the lock. If it is still difficult – bend brushes in fists and put to each other. Actively pull hands back to feel tension in a breast. Then bend down forward until you touch by a breast legs, hands at the same time go up. If you feel weight in a breast and shoulders, bend knees a little. For study of muscles of a lower back - gradually unbend knees. To stretch a backbone – pull the top of the head to a floor. Stretch at least 30 seconds. Become straight slowly.



- The deep inclination becomes with widely placed legs. Thanks to this extension you will work also popliteal sinews. Widely place legs, heels are a little divorced (it will help to strengthen a hip extension). Get hands for a back and link in the lock. If it is difficult – it is possible to bend hands and to grasp elbows. Now bend forward, attracting the top of the head to a floor. If the head touches a floor easily, without tension in muscles, then put legs closer. For a muscle strain of hands try to take away them forward. In this pose it is worth remaining 30 seconds and more. For simplicity of calculation of time is time for five deep breaths.



Cobra
Exercise on an extension of a front part of a body and increase in flexibility of a backbone. Sometimes it is called "snake". Performance time – 30 seconds.

Lay down on a stomach, on a rug to avoid bruises. Knees adjoin, hands are bent in elbows. Raise the head, then shoulders, curve a waist. But hips lie on a floor. Take away shoulders back, you look forward and up, you take away the head back to shovels. Relax all muscles and make five deep breaths. Then slowly fall to a starting position.



Hip inside extension
Sit down, having straightened a leg aside. Transfer the center of gravity to the bent leg. One hand help themselves to stretch, having pulled a sock on themselves. Be late for 30 seconds. This very good exercise for hip inside.



Extension, standing on one knee
It is possible just to rise on one knee and to stretch muscles of legs. But if to prop up a free leg a wall, then you will achieve additional effect – an extension of anklebones, calves. You watch that the bent leg was put perpendicular to a floor. Very good exercise after run and driving the bicycle helping to work all muscles of legs.



Butterfly
This exercise can be very first after intensive jog. Sit down on the earth, bend knees and connect feet together. Helping hands, open the legs as the book, inclining knees to a floor. Try to pull in a stomach, shoulders are relaxed. Bend more deeply forward. Remain so throughout five deep breaths, then slowly put legs back inside. You hold a back directly. Good exercise both for legs, and for a back, and for a waist.



Deep inclination
Exercise on an extension of hips, a lower back. By the way, such pose saves from a headache.

Sit down on a floor and widely part legs. Bend to one knee and bring up yourself hands to foot. The popliteal sinew stretches. Shoulders have to be without tension. Exercise lasts 30 seconds in each party.



Photo: thinkstock, author's photo