Often after the strengthened trainings or other exercise stresses many feel clips in the body and downtroddenness of muscles. It means that sheaves are enslaved, and they need to be relaxed well. There are special exercises which help to achieve this objective.
Instruction
1. Lay down on the back and bend one leg in knees. Clasp it with hands and tighten to the thorax. Press it so strongly as far as it is possible. But all the same don't allow feeling of pain. At the same time try to touch by the knee forehead, but without tearing off at the same time shoulders. Raise a few head and hold this situation within 1 minute. Relax extremities and well breathe. Repeat the same exercise and with other leg. Thus you will well relax ligaments of the hip and the back.
2. Sit down on the floor, having bent legs in knees, i.e. receive the pose "in Turkish". Part knees in the parties, having put one foot to another. Try to tighten feet to the groin as far as it is possible. Remain in the reached situation, then incline the case down and hang the head. Stay in such position about 2 minutes. Don't make any excess movements! This exercise effectively relaxes ligaments of the shin, hips and also backs.
3. Undertake both hands the battery or any other place (stances) in the hall. Put them shoulder width apart. Remove the case back, having put legs together. You have to receive such situation as though you push the car forward. Execute the alternate fast pace on the place. Do it no more than three minutes. This exercise will influence muscles of the shin (gastrocnemius muscles), the back, shoulders and hands.
4. Visit the pool and/or the sauna. Adopting hydrotherapeutic procedures, you with guarantee will achieve result in relaxation of sheaves. These are the most effective techniques. In the pool all muscles receive uniform loading and the extension at the same time! Swim not less than 10-15 minutes and you will feel relaxation on all body. But be not overzealous as long swimming conducts to the overload of muscles! The same also concerns the bath or the sauna: are there no more than 20 minutes that there was no big load of the cardiac muscle!