Stretching exercises are used to prevent the risk of any injury, and gives elasticity to tendons and muscles. Due to stretching, the possibility of applying higher loads increases, compared with those to which the muscles were previously accustomed.

Special exercises designed for stretching are able to prevent the appearance of muscle pain, in addition, they help to ensure that the pain subsides faster and disappears altogether.

Stretching is recommended to be performed slowly, using a small stretch. You should never stretch your muscles to the maximum. It is better to reach out to the sensations of medium stretching of the muscles and stay in this position for about 10 seconds, after which continue stretching, but do not bring it to pain. Then again, you need to stay for about 10 seconds and release the muscle. At the same time, it is necessary to breathe slowly and rhythmically, without holding your breath. Stretching is recommended only if the muscles are warmed up.

Stretching exercises for stretching the lower body.

1. The dog's posture. This stretching exercise is necessary to stretch the muscles of the posterior surface of the buttocks, thighs, calf muscles, shoulder muscles and back. To perform this exercise, you need to get on all fours, while your hands should be slightly in front of your shoulders, and your toes should rest on the floor. Then, leaning on both hands, slowly raise your bent knees. Carefully pull out the spine, pull back the hips so that the body and arms can form a straight line. Then it is necessary to put the heels in place, while the body should form a triangle. The pose must be held for about 10-20 seconds.

2. Stretching the front surfaces of the thighs. To perform this exercise, you need to stand up straight, bend your left leg and take hold of the foot of the same name with your left hand, then you need to slightly move your left knee slightly beyond the line of the body itself. At the same time, the hips should be pressed against each other. Extend your right arm and hold it at shoulder level. In this position, it is necessary to stay for about 20-30 seconds, after which it is recommended to repeat the exercise, starting with the second leg.

3. Stretching exercise is aimed at stretching the inner thigh muscle. To perform this exercise, you need to sit on the very edge of the chair, for this you will need to spread your legs so that you can feel how the muscles of the inner surfaces of the thighs begin to stretch. In order to expand your legs even more, you can help yourself with your hands. After that, tilt the body to such an extent that you feel the stretching of the muscles. Keep your back straight. Slowly pull in your abdominal muscles. The back and neck should form a straight line. In this position, you need to stay for about 20-30 seconds, after which return to the starting position.

Stretching exercises for stretching the muscles of the upper shoulder girdle.

1. Stretching exercises aimed at stretching the muscles of the shoulders, front surfaces of the arms and chest. To perform the exercise, you will need to stand up straight, put your hands behind your back, and lock your fingers behind your back. Carefully tilt the torso forward, while making sure that the head does not tilt. Hands must be raised up. It is recommended to stay in this position for about 20-30 seconds, after which it is necessary to return to the starting position and repeat the exercise from the very beginning.

2. Stretching exercises aimed at stretching the muscles of the chest and back surfaces of the arms. To perform the exercise, you will need to put your hand behind your head, bend it at the elbow joint. Then the left hand must be lowered down, brought behind the back, bent and pulled towards the right hand. In this position, it is necessary to stay for about 20-30 seconds, repeat the exercise, while not forgetting to change the position of the hands to the opposite of the one described above.

Stretching exercises aimed at stretching the muscles of the back and abdominal press

1. The slopes of the trunk. To perform the exercise, you will have to stand up straight, put your feet shoulder-width apart. Raise your right arm above your head, start stretching it out, while at the same time leaning slightly to the left. In this position, it is necessary to stay for about 20-30 seconds, repeat the exercise, while not forgetting to change the position of the hands to the opposite of the one described above.

2. The cobra pose. To perform the stretching exercise, you need to lie on your stomach, bend your arms at the elbow joints and turn your hands inside, then lower your palms to the floor. To do this, you need to lean on your hands, while lifting your upper body off the floor. At the same time, the arms should be bent at the elbow joints. Keep your head straight and connect your shoulder blades. It is necessary to stay in this position for about 30 seconds, after which it is necessary to return to the starting position.

3. Stretching of the back muscles. To perform this stretching exercise, you need to stand up straight, your legs should be wider than your shoulders, and your feet should be turned 45 degrees. Cross your arms and lean forward. Then you need to wrap your arms around the knee joints. Gently stretch your back. It is necessary to stay in this position for about 30 seconds.

Pay special attention to the fact that during the above-described stretching exercises, it is necessary to breathe correctly, without making any movements that could cause pain.