Muscle stretching or stretching is an indispensable exercise not only for preparing muscles for physical activity and for eliminating toxins from the end of training but also for preventing injuries while carrying out physical activity. In this guide, we will especially use the stretching exercises useful for stretching the buttocks and inner muscles.
There are many exercises that are suitable for relaxing these muscles, in this guide we will see only a few.
Exercise 1 : Sit on the ground with your legs stretched forward and bend your right leg over to the other instead stretched. At this point, turn the bust to the right by making a slight pressure with the left hand on the bent leg. All this is repeated by changing leg and doing at least fifteen repetitions at a time.
Exercise 2 : Starting from the upright position and with the feet parallel to each other, it flexes its bust forward by stretching its arms trying to touch the toes. During this exercise, it is important that the legs are stretched and the back is straight. Once it reaches this position, it keeps for about 30 minutes after which it returns slowly to its upright position. For this exercise, at least 2 repetitions are recommended.
Exercise 3 : This exercise, in addition to stretching the muscles of the legs and buttocks, is also useful in correcting posture and increasing the elasticity of the back. With the knees on the ground, sitting on their heels, they stretch their arms and lean forward. The head should also be bent forward to better stretch the muscles of the back. After maintaining this position for about 20 minutes, you can slowly increase and, after a few seconds, repeat. It is advisable to repeat the exercise for at least three times.
Exercise 4 : always from the supine position, grab the right knee with both hands and bring it to the chest while keeping the other leg extended. After keeping this position for about 20 minutes you can change your leg and continue exercising by doing at least 10 leg reps.
To ensure that these exercises are effective it is convenient to perform them for at least five or ten minutes at both beginning and end time. There are many variants of these exercises so always remember to be alternate them so you always stimulate your muscles differently.
