Advantages of stretching:
- Improving flexibility, muscular endurance and muscle strength
- Reduction of inflammation, discomfort and muscle pain
- Increasing the range of motion
- Greater ability to demonstrate muscle power
- More successful warming up and relaxation of muscles during activity
- Faster and more efficient phase of muscle recovery after activity
General recommendations
- Try to cover all major muscle groups with each stretching program
- Try to do the exercises correctly
- Before activities, use light stretching as part of the warm-up
- After the activity, relax the muscles with stretching exercises of moderate intensity
- Muscle pain after exercise can be successfully eliminated by light stretching exercises lasting 5-10 seconds in a static position
- Stretching exercises in the role of recovery should be of the static type
- In addition to the recommended exercises, add your proven effective exercises
Recommended program
- Doing exercises properly
- Hold in a stretched position for 15-20 s
- Pause between stretching exercises for 15-20 s
- Repeat each exercise 3-5 times
- Stretching for about 30 minutes
- 4-5 stretches per week
STRETCHING THE NECK EXTENSOR MUSCLES
Technique
Take a standing or sitting position.
Cross your fingers at the nape of your neck near the top of your head.
Gently push your head downwards. Try to touch your chest with your chin.
STRETCHING THE NECK FLEXOR MUSCLES
Technique
Take a standing or sitting position.
Place crossed fingers and palms on forehead.
Push your head backwards so that your nose is facing the ceiling.
STRETCHING THE FLEXOR MUSCLES, SHOULDER LOWERING MUSCLES, AND MUSCLES THAT PULL THE SHOULDER FORWARD IN THE SITTING POSITION
Technique
Sit on the floor and straighten your legs.
Straighten your arms and palms (with your fingers facing backwards) and place them behind you approximately 30 cm from your hips.
Keeping your arms upright, bend back towards the floor.
STRETCHING THE HAND FLEXOR MUSCLES
Technique
Kneel on the floor.
Bend both wrists and rest your palms on the floor. The hands should be shoulder-width apart. Point your fingers at your knees. Straighten your elbows and bend backwards so that your buttocks are close to your heels. When performing these movements, the palms are placed flat on the floor.
STRETCHING THE LOWER BODY FLEXOR MUSCLES (STOMACH POSITION)
Technique
Lie on your stomach facing the pad.
Place your palms on the floor. Fingers should point forward along the hips.
Slowly bend your back backwards while tightening your buttocks muscles.
Continue to stretch your back with your head and chest raised off the ground.
STRETCHING THE EXTERNAL ROTATOR AND HIP EXTENSOR MUSCLES IN BACK POSITION (CROSSED LEGS)
Technique
Lie on your back on a comfortable surface.
Bend your left leg so that your knee is raised and your left foot is on the floor.
Bend your right knee and cross your right ankle over and slightly above your left knee.
Grasp the left leg with both hands below the left knee.
Pull the left knee together with the bent right knee towards the chest as much as you can until you feel a slight stretching (slight pain).
STRETCHING HIP ADDUCTOR MUSCLES IN SITTING POSITION
Technique
Sit on the floor and take the lotus position.
Bring your heels as close to your buttocks as possible.
Grasp your feet above the ankle and rest your elbows on your feet below the knees.
Bend your torso toward your feet. Push your lower thighs and knees down with your elbows.
STRETCHING THE KNEE FLEXOR MUSCLES IN SITTING POSITION
Technique
Sit on the floor and stretch your legs. The inner sides of the ankles should be as close to each other as possible.
Keep your legs in a naturally relaxed position.
Place your hands on the ground next to your upper thighs.
Bend at the waist and lower your head towards your legs. It is desirable that the knees rest on the floor.
As you bend forward, slide your fists down your legs toward your feet.
STRETCHING THE KNEE EXTENSOR MUSCLES IN KNEELING POSITION ON ONE KNEE
Technique
Step forward with your left foot and bend your knee at a 90 degree angle. Keep your left knee above your left ankle.
Extend your right leg behind your torso and rest your right knee and lower leg on the floor.
To maintain balance, hold on to an auxiliary object or place your hands on your left knee.
Move your hips forward by pushing your left knee in front of your left ankle and performing a dorsal flexion of that ankle.
STRENGTHENING OF HIP FLEXER AND KNEE EXTENSOR MUSCLES IN THE SIDE POSITION
Technique
Lie on your right side.
Bend the left knee and pull the left heel 10 to 15 cm from the buttocks.
Grasp the left ankle firmly and pull the leg back towards the buttocks.
At the same time, push your hip forward.
STRETCHING TOE EXTENSOR MUSCLES IN THE STANDING POSITION
Technique
Take a standing position and lean on a wall or other support surface to maintain balance.
Move your right foot back. Rest the dorsal (upper) side of the toes of the right foot on the floor.
Lean your body weight on your right foot, pushing your lower heel down toward the floor.
STRETCHING FOOT EXTENSOR MUSCLES (PLANTARY FLEXORS) OF THE FOOT OF ONE LEG
Technique
Take a standing position at a distance of 60 cm from the wall.
Lean your hands against the wall.
Place the left foot 30 to 60 cm from the wall and the right foot 30 to 60 cm behind the left.
Your right heel resting on the floor, bend your chest towards the wall. To make this exercise easier, bend your left knee slightly.
ISTEZANJE MIŠIĆA OPRUŽAČA VRATA
Tehnika
Zauzmite stojeći ili sedeći položaj.
Ukrstite prste na potiljku blizu temena.
Lagano potiskujte glavu nadole. Trudite se da dodirnete grudi bradom.
ISTEZANJE MIŠIĆA PREGIBAČA VRATA
Tehnika
Zauzmite stojeći ili sedeći položaj.
Ukrštene prste i dlanove postavite na čelo.
Potiskujte glavu unazad tako da nos bude okrenut ka plafonu.
ISTEZANJE MIŠIĆA PREGIBAČA, SPUŠTAČA RAMENA I MIŠIĆA KOJI POVLAČE RAME UNAPRED U SEDEĆEM POLOŽAJU
Tehnika
Sedite na pod i ispravite noge.
Ispravite ruke i dlanove (sa prstima okrenutim unazad) i postavite ih iza sebe približno 30 cm od kukova.
Držeći ruke i dalje uspravno, povijajte se unazad prema podlozi.
ISTEZANJE MIŠIĆA PREGIBAČA RUČJA
Tehnika
Kleknite na pod.
Savijte oba zgloba ručja i dlanove oslonite na pod. Šake treba da budu razdvojene u širini ramena. Prste usmerite ka kolenima. Ispravite laktove i povijte se unazad tako da se zadnjicom približavate petama. Pri izvođenju ovih pokreta dlanovi su ravno položeni na pod.
ISTEZANJE MIŠIĆA PREGIBAČA DONJEG DELA TRUPA (U POLOŽAJU NA STOMAKU)
Tehnika
Lezite na stomak licem okrenuti ka podlozi.
Dlanovima se oslonite na pod. Prsti treba da budu usmereni napred pored kukova.
Polako izvijajte leđa unazad uz stezanje mišića zadnjice.
Nastavite sa opružanjem leđa sa glavom i grudima odignutim od podloge.
ISTEZANJE MIŠIĆA SPOLJNIH ROTATORA I OPRUŽAČA KUKA U POLOŽAJU NA LEĐIMA (SA UKRŠTENIM NOGAMA)
Tehnika
Lezite na leđa na udobnu površinu.
Savijte levu nogu tako da vam koleno ude odignuto, a levo stopalo postavljeno na pod.
Savijte desno koleno i desni skočni zglob ukrstite preko i malo iznad levog kolena.
Uhvatite levu nogu obema šakama ispod levog kolena.
Levo koleno zajedno sa savijenim desnim kolenom privlačite prema grudima što više možete sve dok ne osetite blago istezanje (neznatan bol).
ISTEZANJE MIŠIĆA PRIVODILACA KUKA U SEDEĆEM POLOŽAJU
Tehnika
Sedite na pod i zauzmite lotus položaj.
Približite pete što više zadnjici.
Uhvatite stopala iznad skočnog zgloba i laktove oslonite na noge ispod kolena.
Savijajte trup prema stopalima. Laktovima potiskujte donji deo natkolenica i kolena nadole.
ISTEZANJE MIŠIĆA PREGIBAČA KOLENA U SEDEĆEM POLOŽAJU
Tehnika
Sedite na pod i ispružite noge. Unutrašnje strane skočnih zglobova treba da budu što bliže jedna drugoj.
Noge držite u prirodno opuštenom položaju.
Šake postavite na podlogu pored natkolenica.
Savijajte se u struku i spuštajte glavu prema nogama. Poželjno je da kolena budu oslonjena na pod.
Pri savijanju napred, šakama klizite niz noge prema stopalima.
ISTEZANJE MIŠIĆA OPRUŽAČA KOLENA U POLOŽAJU KLEČANJA NA JEDNOM KOLENU
Tehnika
Iskoračite levom nogom napred i savijte koleno pod uglom od 90 stepeni. Levo koleno držite postavljeno iznad levog skočnog zgloba.
Ispružite desnu nogu iza trupa i desno koleno i potkolenicu oslonite na pod.
Da biste održali ravnotežu, uhvatite se za neki pomoćni predmet ili šake postavite na levo koleno.
Pomerajte kukove unapred potiskujući levo koleno ispred levog skočnog zgloba i izvodeći dorzalno pregibanje tog zgloba.
ISTEZANJE MIŠIĆA PREGIBAČA KUKA I OPRUŽAČA KOLENA U POLOŽAJU NA BOKU
Tehnika
Lezite na desnu stranu.
Savijte levo koleno i privucite levu petu 10 do 15 cm od zadnjice.
Čvrsto uhvatite levi skočni zglob i povlačite nogu unazad prema zadnjici.
U isto vreme isturajte kuk napred.
ISTEZANJE MIŠIĆA OPRUŽAČA PRSTIJU U STOJEĆEM POLOŽAJU
Tehnika
Zauzmite stojeći položaj i oslonite se na zid ili neku drugu površinu oslonca da biste održali ravnotežu.
Desno stopalo izmaknite nazad. Dorzalnu (gornju) stranu prstiju desne noge oslonite na pod.
Težinom tela oslanjajte se na desnu nogu, potiskujući donji deo pete nadole prema podu.
ISTEZANJE MIŠIĆA OPRUŽAČA (PLANTARNIH FLEKSORA) STOPALA JEDNE NOGE
Tehnika
Zauzmite stojeći položaj na udaljenosti 60 cm od zida.
Rukama se oslonite na zid.
Levo stopalo postavite 30 do 60 cm od zida, a desno stopalo 30 do 60 cm iza levog.
Držeći desnu petu oslonjenu na pod, grudima se povijajte prema zidu. Da biste lakše izvodili ovu vežbu, malo savijte levo koleno.