Stretching the muscles is very important in order to be flexible. Muscle shortening and the resulting incorrect posture can be corrected by stretching. It helps to reduce tension in the muscles and increase blood circulation. This exercise stretches the lateral abdominal muscles and the outer thigh muscles (abductors).
Exercise
Rotation of the spine in supine position
Type: Unilateral
Equipment: Körpergewicht
Tutorial
1
Lie on your back on the floor and spread your arms out so that they are at a 90° angle to your upper body and rest on the floor. Turn your head so that you are looking to the left.
2
Lift your left leg off the floor, bend it and place it on the floor to the right of your other leg. Grasp your left knee with your right hand and push it towards the floor. Keep your head turned to the left side and try to keep your left shoulder as close to the floor as possible.
3
Hold this position until you have reached the specified time. Then do the exercise with your other side.
Tip
Short-term stretching (10-15 seconds) is suitable for warming up before training. To increase flexibility in the long term, the muscle should be stretched for 30 seconds or longer. The intensity should be chosen so that you feel a stretch in the muscle, but not too much pain. Pay attention to how your body feels. Parameters such as temperature, time of day, age and training condition should be taken into account
Make sure that you maintain calm and even breathing while stretching.
Muscle groups
Primary
Abs (lateral)
Secondary
Thigh (abductors)
Tertiary
—
Equipment
Body weight
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