It just so happened that all people leading, or just starting to lead a healthy lifestyle, pay very little attention to stretching exercises. Perhaps some people think that only professional athletes (gymnasts and acrobats) need flexible muscles, someone blames their laziness and lack of time, but someone has not heard about this type of exercise at all.
And, regardless of the reason, all these people are losing a lot. After all, stretching exercises, even for beginners, this is a wonderful, and most importantly, affordable way for everyone to always stay in good shape. It doesn’t matter how old you are, whether you played sports or not, stretching is for everyone. By training flexibility, you increase muscle elasticity, improve joint mobility. In addition, proper stretching can improve blood circulation in the body, help you relax and just improve your mood and well-being.
As you can see, stretching exercises have a huge number of advantages. Perhaps you are now waiting for us to talk about the cons. Of course, there are cons: you can damage your joints, get a sprain, and just hurt yourself. But all this can be avoided if you properly approach the training. First, you need to understand what types of stretching (stretch marks) exist.
In total there are 2 types of stretching: static and dynamic. They are subdivided into several more types, but we will not talk about them. So, static stretch- This is one of the main types of stretching exercises, beginners are recommended use it exactly. With static stretching, you should not make any sudden movements. Taking one position, you should be in it for several minutes, feeling how your muscles are stretched.
With dynamic stretch(which is not recommended for beginners to use), the trainee must perform all kinds of swings, rolls from longitudinal to transverse twine, and vice versa.
Next, we will look at the most effective stretching exercises that are suitable for beginners. All of them are static and do not require special training. It is very important that you warm up before starting your workout: do 2 sets of 25 sit-ups, jump rope, or if you have an exercise bike lying around, work out for a few minutes on it, and then start training.
Leg stretching exercises
We hope you are warmed up and ready to start. leg stretching at home.
A set of exercises for stretching the muscles of the legs
Step your right foot forward and your left back. Rest your left knee on the floor (look at the illustration). Rest your hands either on the knee or on the floor. Now slowly lean forward. When you feel a stretch in your thigh muscles, hold this position for 30 seconds. Now inhale and as you exhale try to lean even lower, freeze in this position for another 30 seconds. Now slowly return to the starting position and switch legs. 
Now straighten your right leg, resting fully on the knee of your left leg. Rest your hands on the floor. Now slowly tilt your torso down while keeping your back straight. Having descended as far as possible down, linger in this position for 30-40 seconds, and with an exhalation try to descend even lower. Feel how the muscles of the back of the thigh are stretched, as well as the knee ligaments. Now return, slowly, to the starting position and switch legs.
Lie on the floor with your back, lift your right leg up, grab it with your hand in a place just above the knee. Now relax, take a very deep breath and, exhaling, slowly pull your leg towards you with your hands. At the peak point, hold again for 30 seconds and slowly return to the starting position. Do the same with the second leg. During the exercise, make sure that your leg is straight all the time, do not bend at the knee joint. Also try to keep your muscles relaxed all the time, excessive muscle tension can lead to injury. 
Sit on the floor, press your feet together, rest your elbows on your knees (see picture). Slowly press your elbows into your legs and tilt your torso forward. At the same time, make sure that your back is straight all the time. As in the previous exercises, bend over while exhaling, and, having reached the peak of the tension, linger in this position for 30 to 40 seconds. Then return to the starting position and repeat these inclinations a few more times. This exercise perfectly stretches the ligaments of the groin and the inner thigh muscles. Spinal Stretching Exercises
Now let's look at what exercises for stretching the back are.
The well-known “dog pose”, or “cat pose”, everyone calls this exercise differently. Get on all fours, arch your back and look up. Stay in this position for 15 seconds, then return to position (B) shown in the figure below. To do this, slouch with all your might, directing the thoracic region upwards. Hold this position for 15 seconds as well. Do this exercise for 2-3 minutes. 
Now lie on your back on the floor, firmly press the shoulder belt to the floor. Now cross your right leg over your left (see photo). Thus, you will rotate the torso in the lumbar region, while trying to take your shoulders off the floor as little as possible. Lie in this position for 30 seconds, and then do the same on the right side. 
Get up off the floor and sit on a chair. Stretch your arms forward and stretch your spine behind your arms as hard as you can without tilting your torso forward. Head and also pull forward. This is the final exercise in our complex, do it for 60 - 90 seconds. Try to breathe as slowly as possible and feel your spine stretch.
Well, in conclusion, I would like to say a little about the frequency of training. Do these exercises as often as possible, ideally daily. Spend 15 to 20 minutes stretching and your body will thank you so much. If you have any questions regarding the article or exercises for stretching the legs or spine, feel free to ask them in the comments below.
It's not only beautiful, but also sexy. In addition, good tones the body, makes it and is the prevention of many diseases of the musculoskeletal system, especially if you have a sedentary job. Let's try to figure out how to quickly sit on the twine, if your childhood and youth have already passed, and you can only do it at home.
A bit of theory
Before you start stretching, it is advisable to familiarize yourself with the anatomy of ours and find out which ligaments are stretched in time, what processes take place in the body, what features the body has. Knowing all these nuances, you can most effectively influence your own.
In addition to stretching, fascia (a special “case” in which each muscle is enclosed), tendons and joints are also involved. Some of them stretch, others do not, however, they have a “tolerance” for stretching or are able to open up.
Before you start doing stretches at home to help you sit on the twine, let's take a look at some anatomical features. 
- when stretched, the muscle lengthens due to the fact that it builds up new segments in its structure. This is a gradual process, so stretching should be gradual so as not to get injured. Also, before each lesson, you need to carry out - it makes the muscles more flexible and warms them up, which makes them more pliable to stretch;
- the strong and trained stretch best of all. If you were engaged in power, and you have an athletic body, then it will be easier for you to sit on the twine. In addition, strong muscles also prevent overstretching and tearing of tissues, making them safe;
- The connective tissue in muscle fibers is made up of collagen, as are joints and tendons. The ability of a muscle to stretch directly depends on the elasticity of the connective tissue due to collagen fibers.
Fascia:
- a kind of "pouch" in which the muscle is enclosed and which limits its growth and gives shape. Stretches poorly, but is able to remember the shape;
- with age, the fascia tends to contract and limit the muscle;
- constant muscle tone and static tension (for example, due to a stressful or sedentary image) lead to a contraction of the fascia;
- It is possible to stretch the fascia without prior strength training, but this is a lengthy process. Fascia is best stretched and grows when performing strength exercises, when it rushes to the muscles. It is the blood supply that contributes to the growth of the fascia.
Joints and tendons:
Important! There are joints that are unacceptable to open! This is the elbow, and the neck: the function of these joints is to provide reliable fixation and mobility, and the opening will make them unstable, which will lead to many problems.
A few more facts about the flexibility of the human body in order to know how to learn to sit on the twine at home:
Popular stretching exercises
Most often, the stretching process takes a long time, but many are wondering how you can sit on the twine in a week and is it possible at all. The answer is: it is possible, but you need to adhere to clear rules for avoiding, and perform 8 effective exercises daily.
Important! A sedentary lifestyle and constant work at the computer reduce the flexibility of the body much more than old age.
This exercise is a good pre-stretch for the twine that you can do at home and helps to stretch the back surface. The exercise also straightens, aligns the chest and gives a bonus to the flexibility of the spine.
Usually, stretching is a rather painful and tiring procedure. Therefore, you can start it with a light exercise that levels and relaxes the muscles.
Keeping straight, stand with your feet shoulder-width apart. When performing the exercise, yours should be even, do not bend your knees. It is necessary to start behind the back, making a "lock" of the fingers.
Then lean forward, trying to reach your knees with your nose. Raise up as high as possible, while your spine should bend. Hold this position for a few moments, for example, you can count five breaths. 
Stretching the back and front of the thigh
To stretch the back and front of the thighs, you can do deep ones. When doing the exercise, you will feel how the front thigh muscles are stretched on the front and the back thigh muscles are stretched on the leg that is behind.
Bending one at a right angle at the knee joint, take a wide step forward with it. At the same time, the other foot should go back as far as possible - this leg rests on the floor with the toe and knee. Lie with your body on your front knee.
Keep your hands down, on either side of the bent front leg. Try to lower the pelvis closer to the floor, making soft springy movements. Spring in this pose for about five breaths. Then change legs.
This exercise must be done carefully to prevent injury to the muscle fibers. When performing, you will feel pulling pain in the sacrum and under the knee joint. But at home, this is a good stretch for beginners, which will help you get a couple of centimeters closer to a full twine.
Get down on the floor and stretch your straight legs in front of you in a sitting position. Then you need to bend one leg at the knee, opening the hip joint on one side, and pull the foot of this leg close to the inguinal region so that the foot of the bent leg rests on the inside of the thigh of the straight leg.
The position of the bent leg resembles a pose, only it is carried out unilaterally. Assuming this pose, begin to stretch the fingertips of both hands to the toe of a straight leg. Try to lie on your leg lower.
However, while doing the exercise, do not bend your knee, do not slouch, do not tense your shoulders, and always keep your back straight. Hold this position for a few seconds, then switch legs. 
Place your feet in a standing position shoulder-width apart. Lean forward, trying to fully press your palms to the floor. should be straight, as if in a corset, the knees cannot be bent. Start springing, trying to press your torso against your legs. 
In this pose, the muscles of the back of the thigh and lower back stretch perfectly. After you have completed the previous exercise, sit back on the floor with both legs extended in front of you. They should be straight and pressed against one another.
Begin to lean forward, trying to get your socks. Keep your back straight. You can clasp your feet with your hands, try to lie on your feet as low as possible. It is important that you do not bend your knees.
It is also known as "lotus". Performed sitting. Bending your knees, spread them wide apart. The feet need to be pressed one to the other and pulled close to the groin area.
Keep your back straight and relaxed. Open your shoulders and lift your chin, try to stretch your spine in a straight line. Rest on your knees with your hands and with springy pressures, begin to press them to the floor, then lifting up, then lowering again.
The pose allows you to increase the elasticity of the thigh muscles and maximize the opening of the hip joints. 
stretching
Remaining in a sitting position, straighten your legs, spreading them wide-wide to the sides. Move your pelvis slightly forward. Shoulders should remain straight and look like you swallowed an arshin. Keep your knees straight and do not bend. Keep your knees and back straight while doing this.
Grab your feet with your hands: for the right - with the right hand, for the left - with the left. Lean forward. Lock your torso as low as you can and make springy swings.
To do this, with one leg, bending it at the knee, take a step forward, and leave the other behind as far as possible. Rest your hands on both sides of the body, while aligning your back. The leg in the back should be absolutely flat, and the one in front should be bent at an acute angle.
With springy movements, pull the back leg in a half-twine. Then replace it with another one. This exercise is similar to lunges.
When you are going to work out at home, and there will be no trainer next to you to control the stretching process, you need to know how to sit on the twine, armed with tips for beginners:
- each stretch should begin with a muscle warm-up, otherwise the muscles will be inelastic and may be injured;
- listen to your body, choose comfortable poses, concentrate on those areas that you are currently working on - this will help you feel changes in the body and more effectively control the stretching process;
- as for, it is worth considering that the use of a large amount contributes to the coarsening of the ligaments, but the use of a large amount, on the contrary, contributes to increased elasticity and flexibility;
- do not try to master the shock dose on the first day, otherwise you may be injured. It is better to increase the intensity gradually, allowing the body to adapt to the loads;
- stretching is best done twice a day -. But in the morning, the exercises should be gentle and soft, but in the evening, when the body is warmed up and in good shape, you can give the muscles a full load;
- for more effective stretching, it is better to pull the toes towards you, and not away from you;
- all exercises must be performed with springy vibrations;
- when stretched, it occurs, and the body reacts naturally - it responds with tension in the ligaments and muscles. But you need to try to relax as much as possible so that the ligaments can smoothly stretch;
- should be carried out as often as possible - this is how they differ from strength exercises, after which the body needs a recovery period. When stretching, on the contrary, the longer the rest period, the more the muscles return to their original shape;
- before starting a workout, try taking a hot bath or. After such a relaxing effect, the body becomes more flexible and plastic, so it will be much easier to stretch.
For some, twine is a dream, but, as we see, this dream is quite achievable. With regular training and sufficient perseverance, you can sit on the twine in a fairly limited time. Performing the listed exercises at least twice a day for a week, you will soon be able to surprise your loved ones and friends with a good stretch.
Stretching (or stretching) brings great health benefits, this has been established a long time ago - the exercise system appeared back in the 20th century (in the 50s). As an important part of a sports program, leg stretching exercises are performed after the main workout in some sports.
Stretching Complex
A set of exercises for stretching the legs works with the quadriceps muscles of the thighs, hamstrings, calves, ankles, shins.
Stretching the back of the thigh
- Stand facing a chair and place the heel of your straight left leg on its seat. Put your hands behind your back into a lock, and stretch your body to your leg, while bringing your shoulder blades together.
- straighten up, grab the right leg bent at the knee with the right hand in the area of the foot. Straighten your left arm forward or to the side - it will be easier to keep your balance (you can hold on to a support). Pull the bent leg towards you until you feel a stretch in the biceps femoris. It is important that the supporting leg does not fully straighten - it should be slightly bent. To increase the amplitude of the stretch, tilt the body forward, and pull the leg up. (a set of exercises on the video will help you understand how to train correctly)
- T-stretch: With your left hand around your left ankle and holding onto the back of a chair, bend down until your torso and left thigh are parallel to the floor and your neck is in line with your torso. Bend your supporting leg slightly.
- lunge to the side: straighten up, put your legs wider than your shoulders, put your hands on your hips. Bend your right leg at the knee and slowly move your body to that side without leaning forward.
Stretching the muscles under the knee
- Lunge forward with your left foot - this is the starting position. Bend the left leg in front, bend at the knee, and straighten the right leg. Place your hands on the knee of your left leg, tilt your body slightly forward, straighten your spine. From the starting position, slowly move your right leg back until you feel a stretching of the muscles under the knee.
- step back with your left foot, bend it at the knee and take a semi-squat position, while tilting the body slightly forward, stand on the floor with the heel of the straight right leg, pull the toe towards you, rest your hands on your right thigh, connect your knees together. From the starting position, sit down like this low to feel how the muscles under the knee of the straightened leg are stretched. For maximum stretch, pull the toe of your foot towards you more strongly.
Calf stretch
Stand with your back to a chair, bend your leg at the knee at an angle of 900 and put it on the seat. To increase the stretch, press on the heel of the leg located at the back of the chair.
Calf stretch on the step
Holding on to the handrail, stand with your front feet on the step, and lower your heels down. To stretch the calf muscles, bend your knees slightly, and to work out the outer part of the calf, straighten them.
Ankle stretch
- in a standing position, stretch the toe of one leg, and straighten the ankle, then turn it outward - then the internal muscles will be stretched.
- stretching the outer surface of the ankle: the exercise is performed in the same way as the previous one - only the leg turns inward.
In the course of the body - the secrets of perfect legs
Stretching tones the muscles and this set of exercises speeds up the metabolism - as a result, the muscles of the body are tightened, the ligaments become elastic, and the body is charged with vital energy. Stretching increases the range of motion and increases the flexibility of the body.
All stretching exercises are divided into three types: dynamic, ballistic (swing movements) and static.
Dynamic leg stretching exercises consist of slow, springy movements, while ballistic stretching consists of swinging movements of the legs and arms, as well as extension and flexion of the torso.
All static stretching exercises are performed at a very slow pace. The athlete takes a certain position and holds it for 30 seconds, over time, this time can be brought up to one minute. It is static exercises that make up the most effective part of this technique. The physiological basis of such exercises is the stimulation of muscle fibers by stretching them.
The reflex reaction of the nervous system that occurs during stretching causes an acceleration of metabolic processes in the skin, muscles and tendons.
A relaxed muscle (after adjusting to its newfound state) reduces oxygen consumption and reduces the number of impulses sent to the central nervous system.
It turns out that muscle relaxation is involved in the regulation of nervous processes - energy consumption is saved, fatigue is neutralized, and well-being improves.
In order for the muscles to receive the necessary minimum load, it is not at all necessary to visit the gym every day - just watch the exercises for stretching the muscles of the legs on the video, and you can master the technique of their implementation. When exercising at home, use improvised means as sports equipment, for example, an ordinary chair.
Safety precautions - stretching correctly
To protect yourself from injuries and discomfort, you should warm up your muscles before starting the exercises: run in place and dance to cheerful music.
Stretching, do not apply excessive force: it will take 10 seconds, the muscles will adapt to the new state, relax and increase their length themselves. In the next 20 seconds, the pulling sensations will gradually decrease. After 30 seconds, the discomfort will disappear. Hold the extreme position when doing exercises for at least 30 seconds.
If the muscles still "pull" - then the amplitude of the stretch is too large. Be careful - this situation can provoke muscle tension and pain.
Slightly change the position of the body, then unwanted sensations will disappear. In order for the muscles to be symmetrical and balanced, perform stretching exercises for the muscles of the legs on both sides of one or another part of the body.
Begin each subsequent exercise with a breath, and as you exhale, stretch the desired muscle. Refrain from holding your breath, breathe rhythmically and deeply.
Learn to “hear” how the muscles react to stretching. In order not to damage the stretched muscle, it is very important to perform movements slowly and smoothly - sudden movements and jerks are not allowed.
If the stretched muscle responds quickly, then it is healthy and will not require much work on it. On the contrary, if the muscle is tense and difficult to stretch, it may need to be worked on more.
Remember how many times you planned to start a new life and find the perfect set of exercises? Many times? Try again: start stretching, and you will practically feel how it has a beneficial effect on the body. Very quickly, your activities from an unpleasant duty will turn into a pleasant habit. Yes, and the result in the mirror will be evident.
Twisting. The Pilates Twisting exercise will stretch your hamstrings and calves and relieve tension in your back. If you need more support, you can do this exercise with your back and hips against the wall, but make sure your feet are 6 inches from the wall. Keep your hips over your feet so you don't stretch your knees too much, and focus on tensing your abdominal muscles throughout the exercise.
Lean forward from a seated position. This exercise is included in the 12 basic postures in hatha yoga. In addition to stretching your calves and hamstrings, this exercise will also relieve the symptoms of sciatica and help you stretch and lengthen your spine. This pose also works to stimulate the solar plexus chakra and improve concentration.
Deployed tilt to the leg. This stretch will allow you to open your hips, stretch your hamstrings and calves, and stretch your upper body well. If you can't bend in this pose, try hooking the yoga strap around the arch of your foot and keep pulling on the strap until you're in a comfortable position. If you are very flexible, wrap your arms around the arch of your foot instead of just bending over your foot.
Lean forward from a standing position. This pose will stretch the hamstrings and calves; in addition, it is very easy to modify it depending on your level of flexibility. If you can't fully bend in this pose, place your hands on the wall straight ahead of you so that your arms are parallel to the floor. If you want to make this exercise a little more difficult, open your arms and grab your ankles, lowering your head to your knees.
The posture of the beam for locking the gate. This pose, also known as "gate pose", gets its name from the position of the upper body, which leans at such an angle that it begins to resemble a beam or a gate. This exercise not only stretches the hamstrings and inner thighs, but also opens each side of the body in turn, improving breathing. If you don't have a yoga mat, you can place a pillow or blanket under your knees. This pose is especially recommended for those who are just starting to practice yoga.
The hero's pose in the prone position. To begin with, you should stand in the pose of a hero. If you cannot sit on the floor between your feet, sit on a support block or pillow with your knees comfortably in front of you. As you begin the backbend, you can have someone press on the front of your thighs to get more stretch in your quads. You can also place a support block under your head and shoulders to make it comfortable for you to lie down.
Pose of the king of dance. This pose will help you stretch your quadriceps and open up your hips and the front of your body. You can use a yoga strap to hold on to your back leg if you can't hold onto it with your hands. If you are having trouble balancing, you can place your outstretched hand on the wall to help balance.
In this article we will tell you how to sit on the twine at home. It is not only beautiful, but also good for health. Ballerina Anastasia Volochkova shows simple exercises without age restrictions that must be performed every day.
When I came to ballet school as a child, I could not lift my leg even 90 degrees. I worked out for several hours a day to improve stretching, I used all the means at hand: I threw my legs on chairs, sofas, stairs. I sat down in the “frog” position (similar to the lotus position, only the feet are brought together. - Approx. Wday), and my mother stood on my knees with her feet. It was hard, but I made it. And today for many children I am an example that a person who does not have natural physical data can develop them and get into a ballet school. My 10-year-old daughter Arisha is also close to doing a full split. However, she trains exclusively for herself. After a couple of classes at my creative center, she asked: “Mom, what is it, will I have to suffer like this all my life?” She took off her pointe shoes, gave them to me and said that she would only dance at home, for her own.
Before you start stretching, you need to do a warm-up. Easy running, jumping will do. Then you should warm up the main muscle groups: do squats to turn on the muscles of the legs, push-ups - they will prepare the muscles of the arms and chest, as well as a simple complex for the press.
Stretching without a warm-up can result in serious injury!
So, the muscles are warmed up, you can start stretching.
How to sit on a twine: effective exercises
1. We start with side lunges. Commit deeply. The knee of the supporting leg is laid aside, the angle at the knee is straight. Straighten the other leg, pull the toe over. We keep our back straight. Spring in this position for a few seconds. By the way, this exercise, among other things, perfectly works out thigh muscles.
If it is difficult to keep the body straight, place your palms on the floor and partially transfer the weight of the body to them. Try to put the heel of the supporting leg on the floor. The exercise strengthens the muscles of the thighs and stretches the hamstrings, the inner side of the thigh.
2. Gently shift your body weight to the other leg and repeat the exercise for it.
You need to do at least 5 repetitions for each side.
3. Take a deep lunge forward. The knee of the supporting leg should not go beyond the toe. The back is straight, the knee is pulled up. Hold this position, then switch legs and repeat on the other side.
If this position is difficult to hold, place your palms on the floor on the inside of the supporting leg. Shift some of your body weight onto them.
4. Sit on your heels with a straight back.
5. Lean your body forward, pressing your stomach to your hips, stay in a static position until you relax.
Hands are on the floor, try not to tear your buttocks from your feet.
6. Sit on your heels with your back straight.
7. Carefully spread your feet apart, placing the pelvis on the floor between them. The breeding angle is different for everyone, but gradually increases.
If you still can’t sit down, you can put an elastic pillow or a rolled blanket under the pelvis. There should be no pain in the knees and shins, only a pleasant traction.
8. Sit on a mat with a straight back, connect the feet. The task is to try to put your hips on the floor.
If the stretch is not enough, very carefully guide your knees towards the floor with your hands. In this case, the muscles should be as relaxed as possible. This exercise is best done with a partner who gently pulls your knees toward the floor.
9. Tilt your body forward as much as the stretch will allow. You need to stretch your chest to the floor, and not your head to your feet, try not to round your back.
Hold this position for as long as you are comfortable in it.
10. Sit with a straight back, stretching your legs. Bend one and place the foot on the opposite thigh.
11. Reach for a straight leg, helping yourself with the hand of the same name.
When bending over, try not to round your back, reach for your knee with your chest, not your head. Hold the bend until discomfort appears. Repeat on the other side.
12. Starting position - sitting with legs extended and a straight back. Bend one leg and bring it over the other, placing the foot on the outside of the thigh.
13. Reach for a straight leg, being careful not to round your back too much.
Hold at the bottom point until the position is comfortable. Repeat on the other side.
14. Straighten your back, stretch one leg, bend the other, placing the foot at the outer side of the thigh.
15. Reach for a straight leg, trying to keep your back straight. Pull yourself up with your hands, holding on to your foot or placing your hands on your shin.
16. Straighten your back again and lean your body to the center as far as the stretch allows.
Hold in each position until discomfort appears. Then repeat on the other side.
17. Sit with a straight back, stretching your legs. Pull your toes towards you.
18. With your hands on your feet or shins, lean forward without bending your knees, as much as the stretch allows. Hold the position for as long as possible.
The back should be as straight as possible, the task is not to reach your knees with your forehead, but to stretch your stomach to your hips, with your crown forward.