Stretching at home - strengthening muscles and ligaments

Stretching at home plays a very important role in anticipating muscle imbalance and related problems with proper posture. Stretching exercises help avoid injuries and add efficiency to regular workouts. However, it must be borne in mind that too active training in stretching muscles can cause injuries. These exercises should be treated with all caution. Perform complex better with a moderate number of repetitions and every other day. At the same time to get tangible results, you need to train regularly, without skipping classes.

How to do stretching the legs at home, the experts will best advise. But you can, based on the relevant literature, to develop a set of exercises and yourself.

At the very beginning of the classes you need to warm up well. Easy jogging and walking at a rapid pace (about 10 minutes) not only train the heart muscle, but also "warm up" the body. The blood begins to circulate more intensively through the vessels, warming up the body and limbs. Without this preliminary preparation, it will be difficult to perform exercises with the necessary amplitude. The best time for stretching at home is evening. It is at this time of day that the body takes it easy to take such a load and muscle becomes supple.

Stretching at home is effective when performing a certain number of conditions:

- Ability to control the amount of load on the muscles when performing each stretch;

- special attention to the position of the head, waist, shoulders and legs during exercise;

- regulation of the load in accordance with the general state of health, because every day the human body feels differently.

It must be remembered that proper stretching of legs at home requires a lot of time and attention to one's own well-being. You should definitely listen to your feelings.

So, here are some exercises that allow you to achieve the flexibility of your body.

Stretching the groin in a seated position . It is necessary to sit on the floor, put the feet together so that the soles of the feet look at each other, and clasp the soles of the soles together. Gently bend forward, starting to move from the hips, until you feel a slight stretch in the groin. When tilting, you need to tense your abdominal muscles and exhale. Stay in the position of easy stretching to 45 seconds, while breathing slowly, rhythmically. It is necessary to try, that the inclination went from the hips, without straining the lower back by bending the neck and shoulders. The loins should be held straight and looking forward. The longer a person can stay in the stretch position, the more effective the lesson will be. However, one must remember that there should be no feeling of discomfort.

Stretching the left side of the waist and the back of the thigh . To sit on the floor, the right foot in the straightened position, the left foot should touch the inner surface of the right thigh. In this case, the elbow of the right elongated leg should be in a relaxed state. Breathing, begin to slowly bend to the foot of the elongated leg from the hip joint to a feeling of slight stretching. The chin needs to be kept slightly extended forward, shoulders and arms are relaxed. Hold in this position for about 45 seconds, while breathing slowly and rhythmically. Similarly, perform this exercise on the other leg.

When doing this exercise, you need to make sure that the quadriceps muscle of the right thigh is relaxed, and you do not need to bend very low to the knee. However, it is necessary to control the position of the foot of the elongated leg vertically, and the muscles of the ankle and toes should be relaxed.

Stretching of the quadriceps femoris in a sitting position . You need to sit on the floor, bend the right leg into position so that the heel touches the outside of the right thigh. The left leg is bent at the knee, and the left foot touches the inner side of the thigh of the right leg. The foot of the right leg should be pulled back, and the ankle bend in the same direction. If you feel unpleasant pressure on the ankle in this position, you can move your foot slightly to the side. Slowly bend straight back to a slight stretch. To maintain balance, you can rest your hands on the floor. Hold in this position until 45 seconds and then do a similar exercise with the other leg. You can not deviate too far, since this allows the knee to break away from the floor and then the main load goes to the knee, not to the thigh.

When performing regularly and correctly the whole set of exercises stretching at home will strengthen the muscles and ligaments, making them more dense and elastic.