NB!Perform stretching exercises when the body is warm. Pay particular attention to the muscle groups that are involved most in your sport. (legs). Hold each stretch for 10-30 seconds. Repeat each of the stretching exercises 2-3 times in succession. If you feel any pain, release the stretch immediately.
Hips –
Take a long step forward. The knee of the leg behind touches ground. Push Your hip forward, while leaning on opposite leg. Turn Your upper body towards the first leg.
Glutes –
Sit straightly on the floor, legs stretched out ahead. Bend one leg over other and pull the knee closer to Your body, until You feel stretch in Your buttock muscles.
Thighs -
Sit on a gym mat, back straight and take as wide seated straddle as possible. Now bend Your upper body towards the leg You are stretching.
Calf/Achilles tendon 1-
When sitting, pull the toes of a bent leg towards the knee.
Ankle-
Sit with Your left leg straight. Bend Your right leg and cross Your right foot over and rest it to the outside of Your left knee. Grab Your right foot with Your left hand to move the ankle. In addition, to circular motions of the ankle, be sure to point and flex the floor. Repeat the stretch on the other ankle.
Side –
Stand straight, legs spread at shoulder-length and put Your hand on Your hip, stretch the other hand above Your head. Bend Your upper body on one side, towards the hand on Your hip, until You feel stretch.
Abdominal muscles –
Lie down on Your belly. Push Your body upwards with Your arms, so that Your back is bow-shaped. Keep the hips against the ground and shoulders down, while stretching.
Neck –
Put Your hands behind Your neck and let Your elbows hang forward. Lower Your chin to Your chest and let Your neck and upper body bend into an arch-shape. NB! Don’t pull Your head down with Your hands!
Lower back -
As you lie flat on your back, bend one knee. Allow that knee to fall over the opposite leg as the hip rises off the floor. Try to get your knee as close to the floor as possible without your shoulders leaving the floor.
