Some tips on a set of stretching exercises for beginners.

1. A set of stretching exercises. Tip 1. Warm up on an exercise bike, jump rope, or run before stretching.

2. A set of stretching exercises. Tip 2. You will not be engaged in muscle building. Don't make a cripple of yourself.

3. A set of stretching exercises. Tip 3. Do the exercises in the specified order. There is no need to make any pauses between them. Or the pauses should be very short.

1. Legs shoulder-width apart, arms at the waist. We start tilting to the right and left. We do it 12 times.

2. Legs shoulder-width apart, arms at the waist. We do circular rotations of the torso left and right 8 times.

3. Feet shoulder-width apart, hands behind the head. Rotation of the pelvis left and right 8 times.

4. Legs together, hands on knees. We make rotational movements with our knees. 8 times left and right.

5. One leg is bent, put forward. Hands on the belt. We make rotational movements with a bent leg 8 times. We change the leg and do the exercise 8 more times.

6. We make lunges to the side. We move the weight of the body to the right leg, while keeping the left leg outstretched. We do it 12 times. Then we change the legs and do it 12 more times.

7. We make lunges to the left. We move the weight of the body to the left side, the right leg is stretched out. Turn the body to the right side by 90 degrees. We move the weight to the right side, the left leg remains extended. We make lunges to the left 8 times, then we make lunges to the right 8 times too.

8. We put the feet on the width, half the width of the shoulders, wrap our arms around them. We do squats as deep as possible. Keep your back straight, try to bring your pelvis forward. Do the exercise for one minute.

9. Get on your knees. Put your hands in the lock. Squat to the right and left. We try to touch the floor with our buttocks. We do the exercises 6 times.

10. Kneel down, placing them as wide as possible. We spread our feet apart. We squat 12 times, touching the floor with our buttocks.

11. We sit on the floor. Legs together. We lean forward 12 times.

12. We sit on the floor, legs straight, spread them apart. We lean forward 12 times.

13. Sit on the floor, stretch out your left leg, bend your right knee, press it against your left hip, bend forward 8 times to your left leg. We do the same for the right leg.

14. We sit on the floor. The left leg is stretched out. The right leg is bent, pulled back. We perform forward bends 12 times. Then we change the legs.

15. We sit on the floor. We put the left leg behind the neck. Then we do the same with the right leg.

16. Lie down on your stomach. The arms are bent at the elbows. Straighten your arms, at the same time bend your back, lift your head up. Hold in this position for 30 seconds.

17. Lie down on your stomach, wrap your arms around your feet, bend your back, look ahead of you. We stay in this position for 30 seconds.

18. Lie down on your stomach, bend your legs at the knees. When we straighten our arms, we bend our back. We stay in this position for 30 seconds.

19. Legs together. We tilt forward and stay in this position for 30 seconds.