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Stretching

In order to prevent muscle sores after an intensive workout, do not forget about stretching.

Stretching the calves – Stand in as wide a straddle as possible (left leg at the front, right leg at the back) so that you can press the heel of the leg at the back to the floor (toes pointing forward) and straighten it. The left leg is bent in the knee (knee over the foot). Change sides.

Stretching the back of the thigh and the calf – In a standing position, move your right leg forward and straighten its knee. Support the foot on the heel with the toes pointing upwards. Place your hands high on your left thigh (leg bent in the knee). Keeping your back straight, tilt your body towards the stretched, right leg. Change sides.

Stretching the hip flexors – Stand in a wide lunge – left leg at the front bent in the knee at a 90° angle, right leg straight at the back. Place your left hand on the left thigh, while the right hand on the floor. Push your hips down, your back straight. Change sides.

Stretching the glutes – Lie down on your back and place your left ankle on your right thigh and pull the right thigh towards your chest. Hips and back flat on the floor. Change sides.

Stretching the inner thigh muscles – Sit down and place your feet so that they are close to the hips, while their soles touch together. Grasp the feet with your hands and straighten the body. Push the knees towards the floor.

Stretching the arm muscles – Stand in a straddle, grasp the left elbow with the right hand from underneath. Press the elbow towards your chest, pulling it to the right at the same time. Change sides.

Stretching the back thigh muscles, the calf and the lower back muscles – Sitting down, straighten the left leg, flex your feet, pointing the toes upwards, bend the right leg in the knee and place on the floor. With your back straight, grasp your left calf and pull gently your chest down. Change sides.

Stretching the front thigh muscles – Sit on your left hip and support yourself on your left forearm. The left leg lying bent in the knee. Grasp your right leg with the right hand and pull it towards the glute. The right knee placed on the floor. Push the hips forward and retract your shoulder blades. Change sides.

Stretching the arm, pectoral, back, and abdominal muscles – Stand in a wide straddle, bend the knees slightly, your pelvis straight, support your right hand on the thigh, your left hand straightened upwards along the body. Tilt your body to the right, keeping your back straight, reach as high as possible with your hand. Change sides.

Stretching the arm, pectoral, and back muscles – Stand in a wide straddle, bend the knees slightly, your pelvis straight. Lace your fingers and move the hands over your hand, gently retracting your shoulder blades. Try to stretch your spine upwards, as high as possible.

Stretching the neck and back muscles – Stand in a wide straddle, bend the knees slightly, your pelvis straight, move your left hand over your head and place it on the opposite temple. Gently pull the hand to the side, tilting the head. At the same time, the straight right hand pulls downwards along the body, lowering the shoulder. Change sides.

Stretching the pectoral and arm muscles – Stand in a wide straddle, bend the knees slightly, your pelvis straight. Move your hands to the back, lace your fingers and pull it backwards and downwards at the same time, retracting your shoulder blades. Relax your neck and lower your shoulders

Stretching the back muscles, the glutes, and the pectoral and arm muscles – Sit on your heels, rest your chest on your thighs and your forehead on the floor. Pull your hands forward on the floor and try to reach as far as possible. Pull your hips in the opposite direction, stretching well your spine.

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