Stretching the evening: back, hamstring, quadriceps

To stretch your back, your groin and your quadriceps, here are some stretching exercises to do at night. Standing or lying down, discover the virtues of stretching at home.

Back exercise

Standing with legs bent slightly apart, arms horizontally to shoulder level.

Open the chest, inspiring and pushing his arms behind so that your shoulder blades touch. Then exhale, close the arm by wrapping the column and making the round back. Push your hands forward and back toward the ceiling. The chin is on chest.

This exercise stretches the latissimus dorsi.

Adductors

Legs apart a little more than the basin. Bend your left leg and stretch the right leg, foot flex. Very gently, let slip the right leg outward, without knees fall inward. It is important that the body weight remains between the two legs. Do not sit on the heel of the bent leg.

The objective is to achieve a front split, almost sitting position and with the bust forward. This is a very difficult exercise, requiring years of training to be conducted properly. Be patient ...

Here is a simple exercise to start your groin stretch: Facing a table, place the right leg straight on the table, toes out (if you keep the right foot, you do that work the hamstrings, the which is also recommended). You release the bust on the leg, without forcing (especially in the morning when the muscles are stiffened). Hold for thirty seconds. Keep your leg bent to the ground and lifting the leg work only.

The quadriceps (anterior thigh)

Here's the easiest exercise to stretch the quadriceps: standing, you lose your balance on one leg (but you can also rest against a wall or a tree), you bend the other leg so as to place the heel against your butt. Take your foot with your hand and press the heel against your butt, bringing the knee slightly backward. You should feel a stretch across the quadriceps. Repeat the exercise with the opposite leg.

Standing, legs apart, legs straight, feet slightly apart, rotate the torso leaning forward, alternating right and left to help work the muscles of the waist.