If you have not been physically active for a long period of time, the advice is to prepare your muscles and joints with simple stretching exercises before starting any form of recreation. You should do them every day when you are most relaxed or when your obligations allow.
The suggested stretching exercises stretch the muscles, tendons and ligaments while improving circulation. The effect will be more complete if you breathe relaxedly and evenly when performing them. Breathe properly through the nose. Inhalation first fills the chest, and finally the stomach. With exhalation, the air is first expelled from the stomach, and finally from the chest. Breathing should be even without interruptions and in a rhythm that suits you.
KNEES UP AND DOWN
Sit on the floor, bend your knees so that the soles of your feet touch and wrap your hands around them. Breathing properly, move your knees up and down, like a butterfly flapping its wings. The movement should be controlled, more precisely, you should not lift the seat off the floor and use the pelvic muscles to raise and lower the knees. The back is straight all the time.
TURNING FROM THE "TURKISH SEAT"
Take the "Turkish seat" position, straighten your back, tighten your abdominal muscles and breathe evenly and deeply. Turn slightly to the side, placing your hand on the opposite knee while holding the other behind your back. Stay in that position for ten seconds, then repeat the exercise by turning to the other side.
"OPENING" OF THE CHEST MUSCLES
Take the "Turkish seat" position, then try to join your hands behind your back, while your back should remain straight and your legs and seat should not move. If you can't connect your fingers behind your back, don't force yourself. This exercise is important because it opens the chest muscles and improves breathing.
LEG STRETCHING
From a sitting position, stretch and spread your legs. To stretch and stretch your leg muscles, bend your chest towards the middle, but try not to bend your legs at the knees, and keep your back straight and your stomach tight.
When performing the exercise, you should feel a slight tightening of the leg muscles. Stay in that position for a few seconds, then "walking" with your palms on the floor, push your chest towards one and then the other knee.
Relaxation
End the stretching exercises by lying on the mat, and for an even better relaxation effect, bend your knees to one side and your arms to the opposite side, then move your arms to the other side, and your knees to the opposite side again. You can do this relaxation exercise as many times as you like, the only important thing is to breathe deeply, for which it is necessary that the room where you practice is filled with clean air, reports Novosti.
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