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When choosing classes in a fitness club, many people forget about the need for stretching. In vain, because stretching not only makes the body more flexible, but also improves the emotional state and reduces pain. This set of exercises will be especially useful for those who spend long hours at the office in front of the computer. Stretching is recommended to be done daily, and for this it is not even necessary to sign up for a gym.
We have compiled a set of 9 exercises that will relieve tension in the neck, shoulder girdle and back. All you need is 10 minutes of free time and a gym mat.
Stretch marks for the neck
The Owl exercise stretches the sternocleidomastoid muscles.
- Straighten your back, relax your upper body. Slowly turn your head to the right so that your chin is at shoulder level and parallel to the floor.
- In this position, tilt your head to your right shoulder and hold for 30 seconds.
- Repeat the exercise, tilting your head to the left. For best results, hold the back of your head with your right and left hands respectively.
Stretching the back of the neck and upper back works the trapezius and neck muscles.
- It is performed sitting on the floor or on a chair, the hips are tightly pressed to the surface, the back is straight.
- Bend your elbows, place your palms on the back of your head. In this position, pull your chin to your chest, and your hands to your hips.
- Hold this position for at least 30 seconds, then slowly raise your head and release your hands. To increase the intensity of the stretch, gently press the base of your palms onto your head.
Stretches for the shoulder girdle
Eagle pose stretches the deltoid and trapezius muscles.
- First, stretch your arms to the sides, then cross them in front of you so that your palms point up, and your left elbow is higher than your right.
- If you cannot connect your palms with each other, put your right hand on your left shoulder, your left hand on your right. Elbows should be parallel to the floor, pull the chin as close to the chest as possible.
- Stay in this position for 30 seconds. Repeat the exercise, switching hands.
Stretching "90 to 90" improves the work of the deltoid and pectoralis major muscles.
- Performed in a doorway. Place your hands on the door frame, and so that the angle in the elbow bend is 90 °. The angle between the shoulder and the body should also be right.
- Straighten your back and put one leg forward. With your arms and legs locked, lean forward.
- Stay in this position for 20-30 seconds. Do 2-3 sets.
Stretches for the upper back
The latissimus dorsi stretch also works the trapezius muscle.
- Raise your right arm above your head and straighten it. Bend your elbow so that your right arm reaches your upper back.
- Place your left hand on your right elbow and gently pull your right hand to the left. Then tilt your body in a straight line to the left (without leaning forward or backward).
- Stay in this position for 20-30 seconds, then do the same stretch for the left side of your back.
The Butterfly Wings stretch works on the latissimus dorsi muscle, as well as the pectoralis major muscle.
- Place your palms on your shoulders (left - on the left shoulder, right - on the right). Gently pull your elbows back as if trying to touch until you feel a stretch in your upper back.
- Stay in this position for 5-10 seconds.
- Now stretch your elbows forward, touching them. Hold for another 5-10 seconds.
Stretches for the lower back
Stretching in a seated position works on the latissimus dorsi, abs, and leg muscles.
- Performed against the wall. Stand with your back against a wall and slowly slide down until your knees are bent at or near a 90° angle.
- Hold in the sitting position for 10 seconds, then return to the starting position. Repeat 8-12 times.
Stretching with a twist works on the latissimus dorsi and lateral muscles of the body.
- Sit on a chair or stool with your feet flat on the floor. Rotate your upper body to the right, keeping your hips still and your spine straight. Place your hands behind your head.
- You can put your left hand on your right knee (or vice versa). Fix the body in this position for 10 seconds and repeat the exercise, turning to the left (or right, respectively). Do 3-5 sets.
Stretching "Superman" works on the latissimus dorsi muscle.
- Lie face down on the mat with your arms outstretched in front of you. Simultaneously raise your arms and legs to a distance of about 15 cm from the floor.
- At this moment, try to pull in the stomach, tearing off the navel - this will help to use additional muscle groups.
- Keep your head and limbs straight. Stay in this position for 2 seconds, return to the starting position. Repeat 10 times.
A set of exercises is suitable even for those whose day is scheduled by the minute. It is aimed at strengthening and stretching the lumbar and thoracic spine, as well as the back as a whole. Exercises do not require sports training, any flat hard surface is suitable for their implementation. Pain in the back will be less after the first time. Well, to prevent their occurrence, do this complex daily.
Do you do stretching exercises? Which of the above would you add to your routine?