The best leg stretching exercises for beginners. Back Thigh Stretch Exercises How to Stretch the Back of the Thigh

It seems to me that almost half of the adults who practice splits are faced with stretching the back of the thigh. Most often, discomfort occurs under the ischium, in the area of the tendon that connects the muscles of the back of the thigh and the ischium, sometimes below - halfway from the thigh to the knee. Such an injury does not seem to be a dangerous injury and does not interfere with ordinary life, but can turn stretching exercises into a hard struggle with yourself for a long time.

Places where the effects of stretching the back of the thigh are most often felt

We will discuss the causes and consequences of traumatic stretching, how to solve this problem and how to prevent it. Below you will find not only tips, but also exercises for different stages of recovery.

Sad statistics.

Damage to the tissues of the back of the thigh is one of the most common injuries that occur during stretching. This is partly due to the fact that every day we sit on top of these muscles for hours, and they spend almost most of their lives in a squeezed state: as a result, they suffer from circulatory disorders, lymph flow, loss of internal tissue mobility, and elasticity.

The back of the thigh spends most of the time in an inactive and compressed state, which requires attention and caution when stretching.

And suddenly their owner wants not just to offer them a caring stretching, the owner wants to twine - an advanced gymnastic exercise, not realizing that he will stretch his muscles not even from scratch, but from “minus three”. That is, the condition of the tissues is rather neglected and it is necessary to first bring them to the “zero” level, from which it is already possible to pull more or less actively.

Moreover, if the second leg had gone back enough, then the front leg would not have had to stretch so much. But after many years of sitting at school, college, work, transport and restaurants, the mobility of the hip is lost. Only one leg looms in front of the owner's nose when trying to twine, so the owner expects a feat from it, and the success of the whole project begins to depend only on the maximum tension of the back of the thigh. How do you think the muscle group “crushed by life” will react to such an unbalanced load? Typically, the body lets you know that you are wrong by including the stretch reflex: an instant reflex muscle contraction to prevent further stretching of that part of the body.

Moreover, having been injured once, many do not calm down, but continue to go the same way, without changing their attitude to stretching, eventually turning this problem into a chronic one. In addition, a sedentary lifestyle in our time is also difficult to change, so the detrimental effect on the injured muscle group continues, hindering recovery. Scars sometimes form in the tissues, and the scars will no longer stretch, these areas lose their elasticity seriously and for a long time, if not forever. Therefore, before rushing to sit on the twine, think about it: in a hurry, you risk never sitting on it - is it worth it? In stretching, the golden rule: the quieter you drive, the further you will be.

Pulling a muscle is not very enjoyable, but there are many valuable lessons you can learn from it and begin to better understand your body.

There is an exit!

So, if it fell to your lot to face such a nuisance, do not despair, but act according to the plan:

Recovery.

For a short period of time, it is better to refuse to stretch the injured part of the body. How much depends on the severity of the damage, but, as a rule, from 1 week to 1 month. During this period, engage in other parts of the body. There is a high probability that you got stretching due to the fact that other muscles were weakly involved in stretching: the gastrocnemius, for example, the muscles and tissues of the foot, the psoas muscle, the thoracic spine, and maybe even the hand - everything is interconnected in the body, which is something unobvious little thing can be very important.

Remember that the body produces tissue cells that match your regular exercise. As you continue to stretch, your body will be tuned in to produce more elastic structures. The properties of new cells in the area of damaged tissues will depend on what kind of stress the body usually experiences. Sowing at home for a month with a good reason “I have an injury”, you signal to the body that there is no need for elastic tissues yet. I know that I have written the same thing several times now, I just really want you to understand and remember it.

Active recovery.

Help the body to speed up its recovery processes, do self-massage using sports ointments. Microcirculation in tissues is very important!

Sit on your bottom as little as possible - pressing down on the muscles again with your body weight slows down recovery.

Contact a massage therapist for a course of revitalizing massage that improves circulation and lymphatic drainage.

Get a roller, learn to massage muscles with it ().

Do not forget about the best source for recovery of the body - healthy sleep. At least sometimes.

One of the best restorative practices is massage. Do not forget to explain to the masseur the essence of the problem so that the appropriate type of influence can be selected for you.

Being engaged in active recovery, you will better understand what is most effective for you and will be able to resort to this method in the future, when you recover, for quick and complete muscle recovery after exertion.

Back to stretching

Returning the injured part of the thigh to stretching exercises is necessary very gradually. This process reminds me of an incident from my life: a puppy, very frightened by something, wandered into our yard. What happened to him, we had no idea, but while he was overexposed to us, he completely refused any interaction, going out to eat only late at night, making sure that no one was around. Of course, the puppy wanted to play and move, but instead he sat in the booth all day. Then I started to come and just sit next to the booth for several hours, take a computer with me and work nearby. After 3-4 days, my presence began to become habitual and no longer caused panic. A week later, the puppy could quickly crawl out for a treat and hastily to his place. After 10 days, we began to play a little, although any abrupt movement - and he instantly hid in the house. Now it is - a faithful, intelligent, playful dog, which, by the way, we never gave away, we kept for ourselves. She still has the vestiges of that fear, but she absolutely trusts us, lives a full, active and healthy life.

What does the dog have to do with it? It's just that our instinct for self-preservation is akin to an animal. Having "scared" your body once, it is difficult to return it to its previous full-fledged functioning. We must tame him again, with great patience, love and understanding. Start with the lowest stress level: minimum tension and no pressure. The optimal position here is lying on your back with your legs raised against the wall. And so a week or two. Nothing more, until the body begins to re-associate the stretching process with a calm, familiar, pleasant state for the body.

Increase the stretch by millimeters. No rush. Because one wrong move - and everything will have to start all over again. We have patience for 1-2 months and stretch only on pleasant sensations. Your goal is positive associations, “reprogramming” the injured part that stretching is safe. As long as your body associates stretching with trauma, it will prevent you from working properly. He must be completely convinced.

Try to lie as close as possible with your coccyx to the wall. If your hips lift a lot in this position, move further, give them time and opportunity to lie on the floor. If your hips are on the floor, then try to grab one leg with a belt, and bend the other at the knee to fully focus on one leg. We work with each leg for 3-5 minutes.

It is convenient to perform this exercise with a doorway. One leg rests on the floor, the other is placed on the frame of the doorway, it can be either straight or bent. Better to work out both positions. We lie for 1-3 minutes.

Hot stretching

The best state for stretching is the maximum warmed up body, when you feel real heat inside you and the temperature in the tissues rises by several degrees. If the injury does not allow you to fully move, then there is another way to warm up your body well: in a hot bath.

We pour hot water, wait 5-10 minutes for the state when the body, as if it begins to melt from the heat, and very carefully, slowly, without fanaticism, we begin to stretch our legs a little. You can lean on your back and pull one leg to your body. Or you can sit up straight and start leaning your body forward, as if on a fold. Personally, at one time, this method helped me a lot: I did such a stretch almost every day of the week for two in a row, then a little less often. When you feel more confident, gradually increase the degree of stretching, but remember: if you drive quieter, you will continue!

These exercises can be done while in a hot bath. Note the difference in knee flexion and foot position. We stretch with straight and bent legs, pull the feet both towards ourselves and away from ourselves.

We master stretching with resistance.

The basic principles and introductory information are outlined in Resistance stretching is not only safe, but it also promotes tissue repair and muscle strengthening — the best you can do for injured body parts. Here the saying is true, "they knock out a wedge by a wedge" and we can treat sprains by stretching.

In general, since my eyes do not possess the properties of MRI, and I cannot assess the state of the deep tissues of my clients, I just for the sake of faithfulness teach everyone to pull the muscles of the back of the thigh only using the resistance technique. Even if you haven't had a stretch, it is The best way prevent it. And if you have already recovered from the injury, then this method will prevent its recurrence.

How exactly can the resistance stretch method be used? If we are stretching the back of the thigh, then we need to make such an effort that will force you to strain the back of the thigh.

In all positions of this complex, press with your foot away from you. If your foot is on a chair, press down on the chair. If the foot is on the floor, we press on the floor and, as if trying to move the leg closer to us. Lying on the floor, grab your leg with your hands or a belt, pull it towards you, and constantly resist with your foot.

Stretching the back of the thigh can be done with either a straight or bent leg, both are useful.
In all the exercises here, press down with your foot and work with your hands as if you want to move the support towards you.
The bottom exercise for those who have almost recovered, continue to push down and pull the chair towards you.

When you are more or less ready for splits, work on these resistance versions:
a) split with tense bent legs. Never lean forward, keep your back upright.
b) anti-twine - we work with our feet as if we want to connect them together and rise up. In this case, you will need a support to keep the body straight.

Preventing the problem from recurring

So, when you understand the causes of the problem, you can make sure that they do not provoke a second complication. Here are the commandments of the man who conquered the stretch:

For long sedentary periods, it is necessary to unload the hips, get up, and move.

To restore tissue mobility, we do massage, self-massage, etc.

Before stretching problem areas, it is important to stretch very, very well. If the lesson is inactive and you cool off quickly, take warm pants, knitted shorts, ballet warm-ups, etc.

Pull the back of the thigh ONLY with resistance.

We remember that the work in the twine should be fully divided between different parts of the body, so we thoroughly warm up and stretch the ankles, calf muscles, gluteal muscles, iliopsoas complex, abdominal muscles, neck and shoulder girdle.
Read more about the hamstring.

A flexible elastic body is a man's dream. It is possible to try to implement the plan. The right set of exercises, performed daily, will help you achieve your cherished goal.

The front of the thigh is a delicate part, you need to be careful about stretching it. The zone is pumped at an accelerated pace, it becomes very noticeable, "bloated", preventing this, it will be necessary to abandon excessive weights when working with the front surface of the thigh. The muscles of the legs are pumped much less often than other parts of the body.

The muscles of this part allow you to bend the knees, tilt the pelvis forward, bend the hips, back muscles help to unbend.

On the front of the thigh is the most powerful muscle of the legs - the quadriceps or quadriceps muscle - so named in connection with the muscle heads that start from the femur and end in the tibia, forming a common tendon. The exception is the rectus muscle, descending from the ilium, attaching to the acetabulum. The quadriceps help the knee joint to fully extend.

The structure of the quadriceps includes muscles:

Straight, it turns out to be the longest of the other four heads of the anterior leg muscle. Located from the acetabulum and ends near the tibial tubercle. The least effect is not knee flexion.
Lateral wide - the largest muscle of the specified part of the thigh. It is flat, wide and thick in shape. Descends from the trochanter of the femur, entangling to the bottom of the tendon of the rectus leg.
Medial wide - in shape it resembles a drop located inside, originating from a rough line and passing to the patellar ligament.
Intermediate wide - lies between the medial and lateral, located deeper than others, recognized as the weakest in comparison with the rest.

Stretching the muscles of the front of the thigh: general rules

Any stretching of the back and front muscles presupposes compliance with the rules, first of all, so as not to damage health, and secondly, so that the achieved result persists for a long time.

Classes are held systematically. The number of sessions should not decrease.

You will need to learn how to properly relax the muscles of the legs, otherwise it is possible to achieve the onset of chronic fatigue syndrome.

Consider jogging as a great way to warm up. You need to run at a normal pace, jumping from foot to foot with swinging movements. It is possible to warm up by jumping in place, on one leg, or both.

Warming up the leg muscles before stretching will prepare the ligaments for the exercise.

The minimum time spent in the stretching position is 10 seconds, gradually build up to 60. Stretching for less time will not give results.

To be successful in stretching, you need to breathe deeply. You can't hold your breath!

Remember, stretching is not supposed to be painful. Some discomfort is quite acceptable, especially on initial stages but not pain.

Good muscle stretching is the result of years of work on the body. It will take a lot of patience to engage in this type of activity.

The benefits of exercise are obvious: the effects of stress are prevented, weight is normalized, the cardiovascular system begins to function normally, and overall body resistance is developed.

Exercise is gradually becoming a part of life. Stimulate your own interest by doing family or group activities.

Stretching while standing on one leg

To perform the sounded type of stretching, you need:

In the process of exercise, the muscles of the back, gluteal muscles, and the back and front muscles of the thigh are strongly worked out in a complex manner.

Consider the moments:

To achieve the ultimate stretch, try to keep your back straight during the exercise, make sure that your legs do not bend, the pelvic bone does not move forward.
If you choose a higher support, the stretch of the muscle group in question will be noticeably increased. You will also be able to feel the stretch of individual back and front muscles on the left leg.

The classic version of stretching the anterior femoral muscles is done while standing:

Performing the exercise, you will need to straighten your chest, shoulders and align body parts.

Lunge stretch

It is assumed:

Take the appropriate position in which the left leg is in the front position.
Bend your left leg at a right angle. The knee and ankle joints conditionally form a straight line.
To balance your torso during exercise, you need to grab a support (for example, a chair) or your left knee.
The pelvic bone is moved forward in such a way that the knee moves further than the ankle joint, you cannot tear the heel off the floor.

The exercise will allow you to work out the anterior gluteal muscles and individual posterior and anterior thigh muscles of the legs, lower leg, and lumbar spine.

During the exercise, the movements must be done smoothly, without jerks and sudden movements! Make sure that your left knee stays forward and that your right knee is not on the floor.

If you want to stretch further, when the pelvis reaches the front point, it is worth bending your back.

Stretching while lying down

The exercise is performed according to the algorithm:

Lie on the right side.
Bend the left leg as much as possible, bring the heel to the buttocks at a short distance.
Take a foot, pull closer to the buttocks, while moving the pelvis forward. Do not try to touch your buttocks with your heel. As in the previous exercise, use caution. Pull the foot slowly to avoid injury to muscles and joints. During the exercise, focus on stretching the back and front muscles of the thigh, not on maximizing the flexion of the leg.

Thanks to the exercise, the gluteal, lumbar and thigh muscles of the legs are stretched.

Anna Milyaeva, physical training coach, share exercises for the back of the thighs:

The hamstring stretch is extremely important as it allows you to:

Move the hip forward without twisting the pelvis behind you and, as a result, without disturbing the spine or injuring it.

To increase the ergonomics of leg swing while running, again making life easier for our body: without stretching the back surface, we move the thigh forward due only to strong tension of the front surface of the thigh, and so - due to 50% of the tension of the front surface and due to 50% of stretching of the back. Everything is easier than just stress and expenditure of energy.

Keep menisci and knee joints intact. The developed amplitude in the thigh due to the development of stretching of the back of the thighs allows all surfaces of the thighs (front, inner and back) to work actively, and therefore, to optimally fix the knee joint, protecting it from shock loading.

5 useful exercises:

1) extension of the supporting leg in a lunge.

Standing in a lunge, arms on either side of the supporting leg. Without taking your hands off the floor, pull the pelvis back and straighten the supporting leg at the knee as much as possible. In this case, the foot of the supporting leg is completely pressed to the floor.

2) Inclination to the toe from a standing position.

Standing with the right leg slightly forward, the left leg slightly back. Leaning forward, bend the left leg at the knee, leave the right leg straight, and, without expanding the pelvis, but only moving it straight back, perform an incline to the right foot. Touch the sock with your hands. Do not pull the sock off the floor.

3) Walking forward with bent legs.

Slightly bending both legs at the knee, take alternate small steps forward and, keeping the body weight on the center of the feet, perform torso bends with touching either the left or right toes.

4) Stretching the back of the thigh while sitting.

Sitting on a support (bench / sofa), leave the right leg bent at the knee at 90 degrees, and straighten the left leg almost to the end at the knee forward, the toe is strictly pulled away from you). Bend the torso forward and with both hands stretch down to the floor on either side of the left thigh. Almost touch the left thigh with your chest - then you will feel a stretch on the left back surface. Next, the same exercise on the right leg.

5) Extension of the legs in a standing position in an incline.

Standing in an inclination, feet are hip-width apart, body weight is strictly in the middle of the feet, legs are slightly bent at the knees, hands touch the floor.

If you keep your body weight on the center of your feet, and stretch your pelvis upwards (not backwards!), Then you will clearly feel the stretch of the back of both thighs.

Remember? Try this at home and after preheating.

Have a good stretch!

Hips seem to be a common problem for everyone from runners to cyclists, from sedentary bloggers to dancers. 8 exercises will help you gain flexibility, reduce discomfort, and prevent injury.

1. Stretching the thigh muscles. Happy child

This open, soothing position also stretches your lower back.

Lie on your back. Bend your knees and grasp your feet with your hands.
Gently pull your legs slightly down with your hands so that your knees are somewhere at the level of the armpits. Don't strain your shoulders or chest. Try to keep yourself relaxed.
1, 2, 3, 4, 5 - Taking five deep breaths in this pose will help stretch your thigh muscles.

2. Stretching the thigh muscles. We spread our legs wide to the sides

It sounded a little vulgar. In the meantime, stretching the thigh muscles with wide leg spreads is a great exercise for the hips and tendons. Exercise helps stretch and strengthen the inner thigh.

We enter the pose from the squatting position. Keep your feet flat on the ground at all times. This will protect your knees from stress. The heels should go further than the toes.
As you go down, rest on your forearms, and then your shoulders. Turn your head to the ground with your cheek.
5 deep breaths. The hip stretch is done. Bring your legs together and walk a little.

3. Stretching the thigh muscles. Wide deep squats

This is a relaxing two-hip stretch, plus a lower back stretch.

Stand up straight with feet shoulder-width apart.
Bend your knees and lower your hips down. Bring your palms to your heart plexus so that your elbows are in the space between your knees. This will help make the squat deeper.
5 deep breaths, and the end of the exercise.

4. Stretching the thigh muscles. Lizard. Emphasis on the inner thigh

This is an intense hip stretch with emphasis on the inner thigh.

Lunge with your praying foot forward. Lower your left knee to the floor. Place your arms straight, palms on the floor.
Slowly move your right knee to the right. Chest forward.
Hold out 5 breaths and repeat the exercise now with the left knee.

5. Stretching the thigh muscles. Butterfly

Stretching the thigh muscles for both hips at the same time. We start the exercise:

Sitting on the ground, bend both knees. Using your hands, open your feet like a book. Use your leg muscles to pull your knees down towards the floor.
Pull your spine. Relax your shoulders, look straight. Spend 5 breaths in this position, and then slowly bend forward.
Place your hands on your feet, pressing your knees with your elbows. Or, if you want to stretch more, stretch your arms out in front of you. 5 more breaths. The exercise is over.

Quite a popular hip stretch for runners. Head-to-knee pose. Also, a good stretch for the tendons and back. This exercise is performed as follows.

Sitting position with legs straight. Bend your right knee and pull the sole of your foot away from your left inner thigh.
Keeping the spine straight, stretch your arms along your left leg, pressing your body against the thigh.
5 breaths per exercise. Then with the other leg.

Dove exercise is one of the basic yoga poses. Allows you to effectively stretch your hips by allowing you to focus on working out the stretch for each hip.

Sitting. The right knee is bent, the left leg is straight behind. Extend your right heel towards your left thigh. Make sure your left thigh is always facing down towards the mat.
Hands in front of you, elbows on the floor, allowing the torso to rest. Maintain the pose at the same time interval and repeat the exercise for the other hip.

"Double Pigeon" - a very intense advanced hip stretch, allowing a more in-depth impact on the muscles of the thighs and buttocks.

Sitting. Legs rest in front of you. Bend your left knee and place the side of your lower leg flat on the floor. Place the second leg in a similar way on top of it (as in the picture). In the correct position, looking down, you will see that your legs have formed a kind of triangle.
Stay in the pose for 5 breaths. The exercise is complete.

We have prepared 21 leg stretching exercises for you, which are suitable for both beginners and experienced athletes.

Types of stretching exercises

Exercises for stretching the muscles of the legs can be divided into several types:

Stretch type	Description
Static	Especially suitable for beginners, as it gently affects the muscles. They stretch but don't tense. Do such exercises from 15 seconds to a minute. Any muscle group can be prepared.
Dynamic	The essence is completely opposite to the static one. These movements are dynamic, active. Raises of arms, lunges of legs, turns of the body.
Passive	It differs from the static one in that it is performed in pairs. Here it is important to feel your body and react in time to the actions of your partner, tell him how to push or pull with what force. This stretching allows you to stretch your muscles even better and increase the range of motion.
Active	It is in many ways similar to the dynamic one, but its main difference is independent actions and work with its own weight. Such stretching often acts as an addition to another type, but it can also be independent.
Ballistic	This is a specific type, not suitable for everyone. Unlike smooth movements, these exercises are performed rhythmically and intensively - jumping, pushing, sharply and with maximum amplitude.

When to stretch your muscles: before, during, after exercise?

Jacob Wilson, a sports physiologist at Florida State University, believes that stretching is a must before class. However, this should not be a static form, you need to perform a dynamic warm-up. And after classes - stretching to calm the body, bring the pulse back to normal (book "Cardio or Strength" by Alex Hutchinson).

Citing the same source, you can see that Jason Winchester, a scientist at Louisiana State University, is confident that do not stretch before strength exercises... But this is a must. If such exercises are planned, it is good if enough time passes before the main strength. You can also do them on non-workout days, such as in the morning or before bed.

It is also a good idea to pull the working muscles between sets in strength exercises. Not for long, literally 10-15 seconds.

Warm up before stretching

Experiments on rats at the University of Michigan showed that muscles must be warmed up before stretching, otherwise they are severely injured. Experts advise doing a warm-up before stretching - jogging, cycling to warm up (book "Cardio or Strength" by Alex Hutchinson).

How and how long to stretch?

Ideally, stretching your legs should take 10-15 minutes. On average, stretching lasts about 10-20 minutes. Before starting it, you should restore the pulse.

Exercises for the front of the thigh

In this section, we'll look at the basic movements for stretching the front of the thigh (quadriceps).

Lie face down on the mat.
Raise your head, take your hand back and wrap it around the ankle of the same name.
Pull your foot towards your buttock while keeping your thigh flat on the floor.
Do the same with the other leg.

You can also use a rubber shock absorber or a skipping rope here:

Kneel down on one knee, as if in a lunge.
Place your hand on your front leg. With your other hand, grab the toe of your other leg and pull it towards your buttock. Try to tighten your gluteal muscles.
Do the same with the other leg.

Throw a deep forward lunge. The back leg should be straight.
Move the body forward, and rest your hands on the floor on both sides of the front leg.
The leg, laid back, bends so that the knee reaches the floor. Stretch forward with your knee, you can feel the quadriceps of that leg stretch.
Now repeat with the other leg.

Exercises for the back of the thigh

Exercises to stretch the back of the thigh can be performed using additional equipment. And also lying, standing or sitting.

Stretching the back of the thigh with an expander

Lie on your back with your legs extended.
On the foot of one leg, throw a rope, expander or rope, lift it as high as possible and pull it towards you. The other leg is straight and does not come off the floor.
Do the same with the other leg.

Standing stretch

Stand up straight and place your hands on your belt.
Step forward and tilt your body almost parallel to the floor. The back should remain straight. Stretch forward without lifting your feet off the floor.
If you slightly bend the back leg at the knee, the lower part of the back of the thigh will be strained, if the leg is straight, its upper part will strain.
Change legs and repeat the movement.

Tilt to the feet

Sit on your buttocks and straighten your legs in front of you.
Bend over to your feet and place your hands on either side of your legs as far away as possible. You can grab your feet with your hands and slowly stretch forward.

Tilt to one leg

Sit as in the previous exercise, but extend only one leg in front of you. The second should be bent at the knee and rest your foot on the thigh of a straightened leg.
Grasp the foot of the outstretched leg with your hands, bend forward and pull the toe towards you. Try not to round your back. Repeat with the other leg.

Standing bends

Stand with your feet wider than your shoulders (the width depends on your stretch).
Tilt your torso down, keeping your back straight. At the end point, you need to rest your palms on the floor. The socks are facing forward, as are the fingers.

If stretching allows you, sit in a longitudinal split.
The arms should be placed on the sides and the weight of the body should be transferred to them. No need to swing your hips and shoulders out to the sides.
Change legs and repeat.

Exercises for the inner thigh

Exercises to stretch the inner thigh are done while lying or sitting. It's worth trying each option and picking the ones that give you the best feel for the stretch in your target muscle group.

Deep squat

You need to sit on a counter, exercise machine, doorframe, or any other comfortable surface so that you can grab onto it when squatting.
Place your feet wider than your shoulders, and turn your knees and toes outward. Holding onto the support, slowly lower yourself into a deep seat so that your thighs touch the calf muscles. The squat is performed with a straight back and without an inclination of the body.

"Butterfly by the wall"

Sit on the floor on your buttocks. Keep your back straight. If this is difficult for you, sit with a support against the wall.
Bend your legs and press your feet together. Now, keeping your back straight, lower your knees to the floor. But don't press on them with your hands.

"Frog"

Lie on your stomach, then place your forearm support.
Spread your knees to the sides and bend your legs at a 90 degree angle. At the same time, the socks look to the sides. Try to lower your pelvis as low as possible to the floor. If you can completely put the basin down, great.

The position is similar to the previous exercise, only one leg is now straightened. Again, try to lower the pelvis to the floor.
Repeat with the other leg.

Fold forward

Sit on the floor on your buttocks and spread your legs as wide as possible to the sides. The socks look up.
Lean forward with your arms outstretched and resting your palms on the floor. Try to lower your belly as close to the floor as possible. Don't bend your knees.

If stretching allows you, spread your legs to the sides in a lateral split.
Do not take your pelvis back, it should be level with your knees and feet. With a good stretch, you can lean forward and lean on your forearms. If it is difficult for you to do this, rest your palms. Aim to pull your pelvis towards the floor.

Lie on your back so that your pelvis is flush with the wall and your legs are perpendicular to the floor.
Spread your legs and let them drop to the sides with your weight. The socks are pointing down.
Try to stay in this position for a few minutes.

Exercises for the outer thigh

Even untrained people can do the exercise near the wall. And what is done while standing requires some preparation. But on the other hand, the press is stretched at the same time.

Abduction of the hip against the wall

Stand against the wall with your right side. Place your right palm on it.
Place your right leg behind your left and squat down. The leg brought back should slide along the floor to the left without bending at the knee. Keep the body straight.
Turn the other side to the wall and repeat.

Standing stretch

Place your left leg behind your right in front. Right hand on the belt, left - freely lowered down.
Bend over to the side of your lowered hand. You can also bend over with your arms raised above your head.
Repeat for the other leg.

Calf exercises

it simple exercises that can be performed without a sufficiently developed stretch.

Stretching against the wall

Stand facing the wall at a distance of a small step, rest against it with the toe of your right leg and palms, put the other leg a step back. The feet are pressed to the floor and do not come off throughout the exercise.
Lean forward so that the knee of your right leg rests against the wall. At the same time, the left remains straight, it is her lower leg that is stretched.
Repeat the movement for the other leg.

Heel wall stretch

Stand in a position similar to the previous exercise, only now put the toe of your right foot on the wall and lean on the heel. Both legs are straight.
Bring your body forward while bending your right leg.
Change legs and repeat the exercise.

Sit on your buttocks with your legs straight.
We bend one leg at the knee, put the foot on the thigh of the other leg and pull it to the pelvis, helping with the hand. Pull the sock towards you.
Do the same with the other leg.

Are there any contraindications for stretching?

Despite a good purpose, stretching is contraindicated. Possible reasons:

severe back problems;
significant bruises of the limbs;
microcracks in the bones;
incomprehensible and persistent pain in the lumbar spine;
sore hip joints;
high blood pressure.

Stretching for pregnant women should be done with caution. But here everything is individual, there are no direct contraindications.

Conclusion

You should not neglect the complex for stretching the muscles. This is necessary and helps the body to cope with stress and relax muscles.