A flexible body is not only beautiful, but also incredibly cool. Having paid little attention to the development of body flexibility , you provide yourself with moving joints, increase blood flow and improve the nutrition of cartilaginous tissue.
The most difficult part of this wonderful endeavor is to perform a set of exercises to develop flexibility daily. Alas, our body very quickly "forgets" its flexibility, and just a couple of missed exercises for the development of flexibility - and all the successes that have been achieved before have disappeared somewhere.
But if you are ready to allocate 10 minutes a day for a set of exercises to develop flexibility, you should start with the spine - because our axis is responsible for the full mobility of the whole body.
Complex for the development of flexibility
- Sit on your heels on your heels, stretch your back, straighten your shoulders. Hands through the sides upwards - inhale, hands down - exhalation.
- Stretch out the top of the head - inhale, on exhalation, rounding the back, "drain" the entire body down, belly to the knees. At the inspiration, with a round back, go back upwards - continue soft wave-like movements of the spine, gradually increasing the amplitude of the movement. On the move up, put your hands behind your back and bend back.
- Put your hands behind your back and stay in the trough. Push the palms into the floor, direct the chin to your chest, inhale - raise the pelvis up, exhale - lower down on the heels. We keep our eyes and attention on our knees.
- Go down on your heels, with your hands in front of your legs, tear your knees off the floor and stretch the front of your foot. Put your feet on the floor.
- Go to all fours, pull the hips on your heels, stretch your arms forward, put your chest on your knees. Round your back, go to all fours, lower your hips to the floor and lie on the floor. The legs are stretched out, the arms of the chest, on the inspiration twist the spine, bending back, then through the round back, go to the pose on all fours and drop the pelvis on the heels, hands stretch forward. Do this exercise several times.
- Go down on your stomach, put your forearms on the floor in front of you, stretch your crown up. Stretch backwards, open your shoulders to the sides. Pull the straight arms forward still resting on them, bend over in the back. Lower your stomach to the floor.
- Raise your straight legs up, hands clench your fists and pull back. Keeping this position, try not to strain your neck. With an exhalation relax, slowly sink to the floor, forehead on closed arms. Rise again, arms open to the sides. With an exhalation relax and lay your forehead on your hands. Clasp your hands in the lock, put them on the back of your neck, on the inspiration, go up, legs open to the sides. Relax.
- Pushing your hands against the floor, lower your hips on your heels, your arms are extended forward. Round back we go on all fours, we lift our eyes forward, we bend, we stand on toe-toes and we go to the dog pose with the muzzle down - you stand on your socks, the body is bent in half, the pelvis is the upper point of the body. Slow down in the back, straighten your legs and arms. Fall down to the full foot, stretch, approach the hands with small steps.
- Lower the pelvis on the floor, stretch your legs in front of you, pull the socks toward you. Stretch your arms up, align your back, with an exhalation lean forward, grip your toes and stretch outwards. On an inspiration, with a round back, go up.
- Put your hands behind your back, your fingers look forward, your legs bend in your lap and tear off your pelvis from the floor - pose your dog face up. On inhaling, straighten the body - the pelvis, the back and head form one line, you hold on to the straight arms and bent legs, head overturn back. Chin pull to the chest, go to the socks, transfer weight to the legs - stretch the outer surface of the feet and wrists. Return to the semi-bridge, with an exhalation, carefully carry the pelvis over the floor, pull the coccyx back, pull your legs out - you hold on only on your hands. Go down to the floor.
- Hands rest on the floor at the level of the hips, legs crossed, pull them to yourself. Pull your legs up, cut your feet, slowly lower your legs to the floor. Changing the position of the crossed legs, again pull them to yourself, pull them up, feet on yourself and lower them.
- Tear off the pelvis from the floor, tilt the body forward, exit into the semi-bridge. With an exhalation, sink to the floor, hands cling to your knees, round your back - repeat several times.
- Cross your legs - inhale and exhale.