Pain in the lower back, shoulders, hands? Many people during strength training often neglect stretching before and after a set of exercises. As it usually happens — you came to the gym and immediately started working out on the simulators. And if some people do at least a few simple exercises to warm up before training, then after it almost no one does anything anymore. But in vain. Stretching is good for both your muscles and your mood. It makes your muscles elastic and joints more mobile, helps to avoid salt deposits and saturates your brain with oxygen, since during stretching your breathing is calm and deep.
And it also helps to get rid of stress, back problems and tunnel syndrome.
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The only thing you need to remember is not to overdo it. Stretching does not like heroism. Haste can cost you quite a lot. As a child, I was engaged in acrobatics and decided to please my beloved teacher, and at the same time prove to myself that I can do everything correctly and quickly. I was only a few centimeters away from the right longitudinal twine. As a result, I pulled my right leg so much that I couldn't lift it higher than 90 degrees for a year. You could forget about the twine altogether. Therefore, we are not in a hurry and do not prove anything to anyone (even to ourselves).
Stretching the wrists
Great exercises to give your hands a rest and get rid of joint pain. Good prevention of tunnel syndrome.
Standing or sitting, raise one hand from yourself, the brush on yourself with the palm of your hand so that the angle between the brush and the hand is 90 degrees. With the second hand, grasp the brush from the outside and gently begin to put a little pressure on yourself. You do the same with the second hand.
Getting rid of shoulder pain
Pain in the trapezius muscles and neck is familiar to everyone who constantly sits at the computer or writes a lot. Right-handed people often have more pain on the right side, and left-handed people have more pain on the left, since the shoulder of the working arm always receives a heavy load. To get rid of this unpleasant tension will help a simple massage that you are able to do yourself.
Place your left hand on the back of your neck, take a deep breath and squeeze your shoulder as you exhale. Do 3 to 5 repetitions. Then put your left hand on your right shoulder, on the trapezius muscles, and repeat the same exercise again. Then do the same with your right hand.
Torso stretching
This exercise helps not only to stretch the muscles of the torso, but also creates mental, emotional and physical balance.
This exercise can be done with or without special equipment. Stand up straight, legs together, feet parallel. Raise your hands up so that your elbows are next to your ears.
Take a deep breath and lean slightly to the left, pull your left half. That is, you begin to reach up with your left hand and slightly to the side, while making sure that the elbows remain next to the ears, and the legs stay together. The slope should not be deep. Your body should stay in the same plane with your arms and legs. If you start to do a deeper incline, you are leaning slightly either forward or backward. In this case, the wrong muscles will stretch at all and you can easily get injured.
Then exhale and straighten up. Do the same to the right side.
Relieving back pain
This exercise will help those who suffer from back pain. A great warm-up for office workers. In addition, this stretch helps to remove the clamps from some internal organs.
Bend your right knee 90 degrees, put your left leg on a mat or pillow. Lean forward a little and put your hands on your right knee. Pull your stomach into yourself, the muscles of the buttocks are tense, imagine that you have to move your left knee a little forward. At the same time, you need to stay in place. The pelvis clearly looks forward, the hip of the left leg also looks straight. Stand like this for 20 seconds, then rest for 10 seconds and return to this position again for 30 seconds.
Repeat the same with the left leg. Remember that the angle in the knee should remain 90 degrees, the knee should not go beyond the foot. The back is straight, the shoulders are deployed.
We get a charge of energy
Who hasn't made a longitudinal fold at least once in their life? At least in the same physical education classes. But I doubt very much that our teachers paid attention to the quality. According to Chinese medicine, this exercise releases a reserve reserve of energy that is located between the kidneys. It calms the nervous system and allows blood to circulate freely between the kidneys and adrenal glands, improves digestion, stretches the spine, shoulders and hips, reduces fatigue.
Sit on the floor, legs together, feet parallel, pelvis slightly pushed back. Take a deep breath, raise your arms over the top and bend over. The slope should be done not at the waist, but at the hips. The back is necessarily straight, we stretch our chest to the knees, we try to press the stomach to the hips. The coccyx is pushed back. No need to try to make a deep slope right away. This can only be done by people with good stretching and preparation! The back is necessarily straight, no bends in the lower back and shoulder blades! Even if you can lean forward just a little bit, but you will do it correctly, the desired effect will be achieved.
More advanced users can pull socks and a foot on themselves. Make sure that the knees do not bend. If you can reach your toes with your hands, take your big toe in a ring from the thumb, index and middle finger of your hand and pull yourself a little forward. We bend the elbows strictly to the side (this helps to keep the back straight), the chin a little on itself.
Breathing is calm, muscles are relaxed. Feel them and let them go, let the heat circulate through your body. If you have a lot of time for this exercise, you will notice how you will move forward with very small steps.
The exercises listed above are easily performed anywhere, even in the office. And they don't take much time.
