Top 10 Twine Stretch Exercises

The content of the article

• Features of longitudinal and transverse twine
• TOP 5 exercises for longitudinal twine
• Tilts to straight legs
• Lunge on the elbows
• Butterfly
• Side rolls
• Half twine
• The complex for stretching on the transverse twine
• Abduction of the knee to the side
• Wall stretching
• Sitting frog
• Frog lying on his stomach
• Leg crease
• How to avoid injury

Twine is not an easy exercise; you won’t be able to do it right away. Need a good stretch, strong and flexible muscles, endurance. A comprehensive workout that involves the muscles of the hips, hip and back will help strengthen them..

Features of longitudinal and transverse twine

With longitudinal twine, the leg is located in front of the body, and the second behind it. The legs are perpendicular to the body. Longitudinal twine is either right-handed or left-handed – it depends on which leg is in front of the body. In the transverse form of the exercise, the lower limbs are spread apart, they form an angle of 180 degrees, being on the sides of the body.

TOP 5 exercises for longitudinal twine

Exercise requires high flexibility, muscle strength. To do this, you need to have a good stretch of the hips and pelvis. Regular training will help to sit on the splits, prevent the occurrence of muscle pain. Before doing the exercises, you need to warm up well. For these purposes, running on the spot, jumping, squats are suitable. They help to engage all muscle groups and prepare them for stretching. This warm-up is recommended for about 15 minutes.

Tilts to straight legs

Using this twine exercise, you can work out the back of the thigh and the popliteal region. Follow the steps below:

1. Stand straight, legs slightly wider than hips.
2. The back is straight, bend to the legs, keep them straight.
3. Try to bring your chest as close as possible to your legs and lean lower.
4. Hands reach for the feet.
5. Stay in that position for 20-30 seconds.
6. Repeat 2-3 times.

Lunge on the elbows

This is a very effective twine workout that can help stretch your leg muscle perfectly. Exercise:

1. Accept the emphasis lying.
2. Leaning on your forearms, bend your elbows and lift your torso. Make sure a straight line forms.
3. Lunge with your right foot forward. The leg should be on the side of the body.
4. Extend your left leg.
5. Stay in that position for 15 seconds..
6. Repeat 15 times with each leg..

Butterfly

Exercise helps make the inguinal tendons flexible and stretch the inner thigh:

1. Sit on the mat, bend your legs.
2. Keep your feet together.
3. Place your heels as close to your body as possible..
4. Relax your hips so your knees are as close to the floor as possible..
5. Take your ankles with your hands and begin to bend gently. If you have enough flexibility, pull your hands in front of you.
6. Try to press your knees to the mat, and keep your back straight.
7. At the end point, fix for 20-30 seconds.
8. Repeat 3-4 times.

Side rolls

Warm-up helps to improve the elasticity of the thigh muscles, increase their flexibility and strength. Equipment:

1. Feet shoulder width apart.
2. Bend the right limb at the knee and sit down, stretching the left to the side.
3. Place your hands in front of you. The elbow of the right hand should touch the inside of the right foot.
4. Stretch the toe of your left leg.
5. Stay in this position for 5 seconds.
6. Lean on your hands, transfer weight from the right lower limb to the left. Bend her.
7. Stretch your right leg, strain her toe.
8. Repeat 10 times.

Half twine

One of the most difficult exercises, but very effective for stretching the muscles of the thigh and back. Before you sit on the twine, you need to work out the movements well, the exercise should be obtained without stress:

1. Sit down and put your right leg forward, bend it at the knee.
2. Send your left leg back, straighten.
3. Lean on the mat with your hands.
4. Try to reach the floor with your pelvis.
5. Repeat with the second leg..

The complex for stretching on the transverse twine

This type of exercise is more difficult than for longitudinal. It is easier for men because of the body structure – in women, muscle tone interferes with a quick and painless stretch. To sit on such a twine, you need to improve the mobility of the sacrum.

Abduction of the knee to the side

Exercise helps to move the hip joint. It is not easy to perform, since it is necessary to maintain balance. Performance:

1. Feet shoulder width apart.
2. Bend your right knee, take it to the side. Keep your back straight. If you can’t keep your balance, lean your hand against the wall.
3. Stay in that position for 60 seconds, breathe evenly.
4. Repeat with each leg 3-4 times.

Wall stretching

The exercise is aimed at deep stretching the hips:

1. Lie on a rug near the wall.
2. Spread your legs as wide as possible so that the heels touch the wall.
3. Place your hands behind your back..
4. Lock pose for 30 seconds..
5. Try to move even closer to the wall.
6. Hold on for about a minute.
7. Rest, repeat 2 times.

Sitting frog

With the help of such a warm-up, it is possible to stretch the inner surface of the thigh:

1. Get down on all fours.
2. Rest your elbows.
3. Get on your knees, try to push them as wide as possible. Take your feet back.
4. Gently lower yourself, you can swing slightly to get closer to the ground as closer.

Frog lying on his stomach

In this position, the inner thigh is worked out. Technique of execution:

1. Lie on your stomach.
2. Arms along the torso.
3. Bend your knees and try to lift as high as possible.
4. Try to reach your ankles with your hands.

Leg crease

An excellent exercise that helps to sit on the twine in a quick time, to improve the mobility of the hip joint and sacrum. Technique of execution:

1. Sit on the mat, spread your legs apart as far as you can.
2. Place your hands on the floor near your feet.
3. Start to lean slowly as much as possible. If flexibility allows, hold on to your ankles.
4. Freeze in this position until fatigue comes..
5. Take the starting pose.
6. Fold 3-4 times.

How to avoid injury

So that training for twine will only benefit and not harm your health, proceed with the exercises after the ligaments have been warmed up. Stretching will help improve flexibility, increase the range of motion of the joints.

You need to remember that you can’t immediately sit on the twine, so training should be regular. Spend them 3-4 times a week.

If a hamstring injury has been sustained, consult a doctor before starting a twine stretch. Remember to drink water during exercise to maintain a water-salt balance. Do not make sudden movements during exercise. They should be smooth, lingering. If severe pain occurs, immediately stop exercising. Watch your breath – it should be deep, stretching is recommended to be done as you exhale.