Stretching is an important part of any workout.. Such simple sipping helps to improve body flexibility and reduce the risk of injury, and for people with a sedentary lifestyle, stretching is a real find: after it, the back and neck will not experience a feeling of heaviness during prolonged work.. We have collected 25 of the best exercises for the development of plasticity and flexibility.. They do not need special training, the main thing is that you are not in a hurry.

Head to the side It is probably worth starting, as during the warm-up, from the head and neck area.. By performing gradual bending, never abrupt, you avoid the risk of pinching in the cervical vertebrae and eliminate any tension.. As you tilt left and right with your hand, you should feel the muscles in your neck as if they are being stretched.. Repeat 3-5 times on each side. By the way, such slopes perfectly remove the second chin..

Head forward.

It doesn’t matter if you are doing this element standing or sitting, the main thing is to gather your hands into the castle and lightly press them on the back of your head when you tilt your head forward. Stop stretching as soon as you feel any discomfort.. If desired, you can pull your chin up and feel the front of the cervical region.

Circular head movements.

They are great for relaxing after a hard workout.. Slowly twist three times in each direction, as if describing a circle. Don't tilt your head too much. In combination with the previous exercises, this will be a great logical conclusion to stretching this particular part..

Upper shoulder stretch.

Surely everyone did this exercise at school, so there is nothing complicated here.. Connect both hands behind your back, but do not try to do it by force. To begin with, it is enough to gradually stretch your fingers towards each other.. Do a shift on each shoulder twice with obligatory breaks, shake your hands slightly at the end.

Mid Shoulder Stretch.

Grasp one arm with the other just above the elbow, straighten and press it to the body. And then we drag on. It is important not to put a straightened arm behind your back, it should be directed to the side.. When stretching the middle part of the shoulder, you will feel a slight tension..

Biceps Stretch.

Approach a vertical support, turn your back to it. Put your hands behind your back and hold on to the support, and move your body forward. You can do this exercise without support: you need to bring your hands back one by one, swaying them a little. Perform the exercise while sitting with a straight back..

Breast stretch.

Something similar to the previous exercise, only in this case, putting your hands behind your back, you connect them into a lock, and do not grab a foreign object. Due to the fact that the chest stretches forward, the muscles of the arms and back are stretched, and posture improves..

Tilt the body to the side Perform body tilts while standing, and raise your arms above your head. Gradually lower yourself to the side until you feel a stretch in your muscles.. Hold this position and wiggle slightly. If you constantly do such slopes, each time you will bend lower and lower..

back deflection.

Put your hands on your hips and tilt your back back. This is an elementary exercise, but it is very useful, as it eliminates pain and discomfort in the lower back.. It can be done without training. when your muscles are not warmed up, but you feel tired.

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