We all want to be healthy, beautiful andtoned. But how can this be achieved in today's fast-paced life, when you need to do everything at work and at home? Sometimes there is simply no energy left for sports and visiting gyms. But you should not be lazy, but try to set aside at least a few minutes a day to maintain your health. The most effective for this are stretching and flexibility exercises. Such exercises will be a great way to tighten the body, making it more attractive and flexible. Exercises should be performed by everyone who plays sports, whether a professional or a beginner. Thanks to stretching and flexibility exercises, or as it is also fashionably called stretching, you minimize the risk of injuries and sprains, and training will become much more effective. But do not forget that no matter how useful the exercises are, if you do them too actively and incorrectly, it can have the opposite effect and cause injury. In order to avoid this, you should remember the need to warm up before doing stretching exercises. Experts recommend doing such stretching exercises after strength training, which makes muscles and tendons "softer", which allows you to acquire the necessary mobility and flexibility. This can also be exercise bikes, jumping rope, running. In addition, thanks to stretching exercises, you can relieve muscle fatigue after training and tone them. It is necessary to know the basic postulates when doing stretching exercises.

• Do not stretch strongly and sharply in the verybeginning. Gradually, stretch from a light stretch and with each subsequent movement strengthen its amplitude, but only when you feel relaxation at the previous slope.
• When performing stretching exercises and flexibility, it is necessary to monitor breathing. It must be slow, deep and natural. Exhale when making a slope. Never hold your breath.
• Stretch and hold the stretch a fewseconds in a convenient position. Do not linger to the sensation of pain and do exercise through strength. The minimum time of "stretching" should be 10 seconds, with time it is necessary to bring up to 1 minute.
• When doing stretching and flexibility exercises, do not jerk. This will cause tension in the very muscles you were trying to relax.
• At the time of stretching, you need to think about thatparts of the body that you stretch. If you feel tension while holding the position in the stretch, it means that doing something wrong and need to take a comfortable position and repeat again.
• Do not focus on flexibility. It will come with time. The main factor in the success of stretching exercises is the regularity of classes, which should bring pleasure.

Let's take a closer look at a set of stretching exercises:

Exercises for stretching the muscles of the legs

Stand up straight. Take a breath and raise your hands up, stay in this position for a few seconds and on the exhalation slowly go down, trying to reach out with your fingers to the floor.

Stand up straight, lunge forward with your left foot,forming a right angle. The right leg is as far as possible, and the heels are pressed to the floor. Do wiggles, distributing the load on both feet. Change your foot and repeat the exercise.

Sitting on the floor, spread your legs, forming a straightangle. Alternately, run the slopes 10 times, lingering in this position for 5-7 seconds, to the right, left foot and the middle. This exercise is very effective for stretching the inner surface of the thigh.

Exercises for stretching the arms

Raise your left hand up and, bending, take the right ear. With your right hand, grasp the elbow and pull it to the left.

It is necessary to straighten the left hand parallel to the floor, then take your hand as far as possible to the right. Repeat the exercise for the right hand. This exercise is very effective for stretching the muscles of the shoulder and back.

Exercises for stretching the muscles of the press

Lying on your stomach, put your hands on the floor at the levelbreasts, elbows should look up, legs straight. Very slowly and gradually tear off the upper part of the body from the floor, rise on your hands and maximize your back. During the stretching exercise, the stomach should be retracted.

Lie on your back, bend your knees, handsput along the trunk. Very slowly lower your legs first to the right, then to the left, twisting your spine. This exercise helps stretch the side muscles of the press.

Exercises for stretching the back and spine

For mobility of the spine, touch the left foot to the knee of the right leg, at this time straighten your left arm along the trunk. Push the knee to the floor, and turn the head in the opposite direction.

Lie on your back, throw the foot of your right foot on your left hip. The right knee is directed outward and pull your hip toward you. Repeat the exercise with the other leg.

Lying on the floor, lean your right elbow on the floor and from the position on your side, take the bent knees back. The left arm is on the hip. Raise your hips up. Change the side and repeat the exercise.

Exercise for stretching the whole body

It is performed at the end of training for general muscle relaxation.

Standing straight, gently on the inhale, raise your hands up,clasped his hands in the lock. Hold in this position for a few seconds, while breathing calmly and with all your body, stretch upward, you can rise on your toes. On exhalation, just lower your hands gently.

We live in a century where, along with suchdiseases such as vegetative-vascular dystonia and others, the so-called "office workers' disease" - osteochondrosis - is in the first row. But the spine is our main support. Medical statistics say that half of patients aged 20 years and older seek medical attention complaining of back pain. In 60 percent of cases, loss of working capacity is associated with spinal disease. But none of us thinks about the health of our spine until back pain occurs. Back pain should never be overlooked. You need to see a specialist who will prescribe treatment. But it is better to think about the health of your spine in advance, preventing complications! And spinal stretching exercises will help you with this, which reduce the load on the joints, improve blood circulation and supply the organs with nutrients, the lack of which can lead to limited muscle movement. If you still decide to strengthen your spine in the gym, then the best types of physical exercises for stretching the spine are Pilates and yoga. The main advantage of such exercises is the safety of execution, and this complex is suitable for different ages and pregnant women. And a little advice: start your morning with light stretching exercises. This is simply a great way to perk up, improve flexibility and, of course, your mood for the whole day. We recommend reading:

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