Stretching is included in all weight loss programs. Working with muscles by stretching makes them flexible and elastic, increases their tone. It cannot be the only way to lose weight; it should be based on strength and dynamic exercises, proper nutrition and proper calorie counting. Stretching will create the shape of muscles, develop mobility of joints, ligaments and tendons.

How stretching exercises work

Stretching the muscles gives them tone, making them denser and more elastic. The volume of muscle mass does not increase, but the shape of the muscles visually changes for the better. An example is gymnasts who work daily to stretch their muscles, fascia, ligaments, tendons and joints. Their legs look strong and resilient.

At the cellular level, during muscle stretching, metabolic processes are accelerated and their blood supply improves. The cells are saturated with oxygen and nutrients, the fat layer is quickly burned and excess fluid is removed.

With strength loads, on the contrary, a phenomenon such as muscle hypertonicity can be observed. They become dense and less elastic, making them more susceptible to injury. Stretching can relax them and bring their tone back to normal.

Remember! Stretching for weight loss is just an important addition to diet, cardio and strength exercises.

If there are contraindications for health reasons, stretching can replace sports, but without following a diet you will not be able to lose weight.

Types of activities

Different types of stretching have different effects on muscles. It will be more effective if you do it and at the same time understand what is happening in the body.

• Static stretching is an exercise in which muscles are pulled under the influence of their own weight. The position is fixed for 30, 60 seconds or more, while the muscles and joints remain relaxed. This is the most useful type of stretching for beginners, which allows you to learn to concentrate on your own sensations.
• Passive stretching occurs with the help of a partner. The principle of its influence is similar to the static form. A positive difference for a beginner is that with an assistant it is easier to relax and not strain your muscles.
• Dynamic is controlled body movements in which muscles are stretched as much as possible. Examples of such exercises are lunges, swings and rolls.
• The ballistic form is stretching through jumping and sudden movements. It can be traumatic for beginners.
• Active isolated stretching is the relaxation and stretching of individual muscles. When doing leg raises and other exercises, some muscle groups contract while their antagonists relax.
• Isometric is a method in which you first tense the muscles, then relax them and increase the range.
• Proprioceptive neuromuscular stretching is performed with an assistant. You need to tense the muscles as much as possible, and then relax and stretch them, as in the static version.

Simple static stretching is suitable for beginners and to do at home. For other exercises in the initial stages you will need the help of a trainer.

Stretching for slimming legs and thighs

Stretching is performed on warmed muscles before or after the main workout. At home, it is most effective to stretch after jogging or cycling.

Simple complex

The simplest exercises for working the leg muscles will prepare the athlete for the splits.

• To stretch the front of the thigh, you need to stand facing a support (the back of a chair or a window sill), and place one hand on it. One leg is bent at the knee and its toe is pulled towards the lower back, supporting it with your free hand. The supporting leg stands straight and cannot be bent at the knee.
• This exercise is necessary to stretch the muscles of the inner and hamstrings, hamstrings and Achilles tendons. Place your feet hip-width apart and lean forward with a straight back, trying to reach the floor with your hands. Feet parallel to each other, toes forward.
• The next exercise works even more effectively on the back of the thigh. One leg stands with its knee on the floor (the shin and thigh form a right angle), the other is straightened forward. Next, you need to lean your body forward and try to lie on your leg, clasping your foot with your hands.
• Next you need to stretch the muscles of the inner thigh. One leg is placed on a support (at home, a window sill is suitable), the second one stands with its full foot on the floor. It is important that it does not bend at the knee and forms a perpendicular to the floor. You need to alternately bend towards your legs, trying to completely touch them with your body.

After these exercises, you can start doing the splits.

Attention! Stretching should be done smoothly, without jerking, otherwise there is a risk of getting micro-tears in the muscles and forgetting about training until recovery.

During stretching, you should feel a slight pleasant pain in the muscles and ligaments, but strong and sharp pain indicates an incorrect technique.

Yoga poses

Yoga classes will allow you to learn to understand your own body and the mechanism of its work. To stretch your legs, you can try the following asanas:

• Anantasana;
• Utthita Hasta Padangusthasana;
• Parighasana;
• Ushtrasana;
• Crownchasana;
• Ugrasana;
• Parivrtta Paschimottanasana;
• Akarna Dhanurasana.

Stretching is a direction of sports training that appeared relatively recently and is quickly gaining popularity. It is considered a variation of aerobics. Compared to strength training, stretching has much fewer contraindications; the exercises can be performed at home. Among the advantages of this technique is the ability to lose weight without harm to health or maintain an already achieved result, maintaining a beautiful figure for a long time.

What is stretching, its advantages and disadvantages

Stretching (from English to stretch - pull, stretch), also known as “cat fitness” is a direction of aerobics aimed at stretching muscles and joints, and ultimately improving body flexibility. The technique was developed in the 50s of the last century in Sweden, originally intended for professional athletes. Stretching provided “warm-up” of the muscles before more intense training, significantly reducing the risk of sprains and tears. The effect of training is comparable to that of a professional massage. The temperature locally rises, a general “warming up” of the body occurs, and the work of the cardiovascular and bronchopulmonary systems is stimulated.

Stretching is a type of aerobics, its main goal is to stretch muscles and achieve greater flexibility.

The technique quickly gained popularity due to the presence of many undoubted advantages:

• Static poses, performing movements at a slow and smooth pace. This minimizes the risk of injury.
• No age restrictions. No special skills or just a high basic level of training are required for training.
• No need for simulators or other expensive devices. All you need for working out in the gym is a fitness mat. Accordingly, training can be carried out at home.
• The positive effect of training is noticeable not only on the muscles, the musculoskeletal system returns to normal, the general condition of the body and well-being improves.

To practice stretching in the gym you will need a special mat; at home you can even get by with an ordinary carpet

There are several types of stretching. It is advisable to first consult with an instructor who will select the option that is most suitable for you:

• According to the level of impact - soft (aimed at maintaining natural flexibility by stretching the muscles to normal length) and deep (designed to lengthen the muscles to achieve flexibility atypical for the average person, for example, to do the splits). They differ in the time spent performing a separate exercise - respectively, about forty seconds and four to five minutes.
• According to the method of performing exercises - static (freezing in certain poses, maintaining tension and feeling the working muscles), dynamic (working is ensured by alternating tension and relaxation of muscle groups), active (working a certain muscle through those that surround it, while it itself is in state of rest, this is especially useful for preserving and restoring flexibility to the joints), isometric (stretching muscles by overcoming resistance, a certain counteraction is provided, the help of a partner will be very useful here), ballistic (the most traumatic type, jerky sharp movements are performed with a gradually increasing amplitude and tempo ), proprioceptive neuromuscular (helps restore mobility to joints, muscles, ligaments, tendons after injuries and surgical interventions, forced long-term immobility, exercises are performed only under the supervision of an experienced trainer).

Stretching allows you to both simply keep your figure in shape and achieve greater flexibility than many people.

What do regular stretching classes provide:

• increasing the overall tone of the body, a surge of vitality;
• increasing overall endurance;
• strengthening tendons and ligaments (prevention of diseases that limit mobility in the future);
• increased mobility and strengthening of joints and muscles, the ability to maintain motor and physical activity for a long time (this is also an opportunity to prepare the body for more intense strength training);
• activation of blood flow (good prevention of heart and vascular diseases, especially the appearance of blood clots and cholesterol “plaques”, improvement of the supply of oxygen and nutrients to all organs and tissues);
• prevention and fight against lymph stagnation (very important in order to lose excess weight and get rid of cellulite);
• reduction of salt deposits in joints (avoids the development of osteoporosis, gout, arthritis, arthrosis);
• stimulation of biochemical reactions and metabolism, especially protein synthesis (means slowing down the aging process);
• improved digestion (this also contributes to faster weight loss);
• developing and maintaining correct posture (prevention of the development of osteochondrosis and other diseases of the spine, vision problems);
• relief from pain that previously manifested itself even with minor physical exertion, due to the removal of nerve and muscle “blocks”;
• getting rid of nervous tension, chronic fatigue syndrome (useful if work is associated with constant stress), gaining a good mood and mental balance, increasing resistance to psycho-emotional overload;
• disappearance of insomnia;
• minimizing the negative manifestations of PMS and the onset of menopause.

Stretching can significantly improve the condition of the body and at the same time gain a beautiful figure.

Video: the benefits of stretching and its basic principles

Stretching, with the exception of bending and exercises in a sitting position, can be done even by pregnant women. This is a very good way to maintain your shape while carrying a child. Of course, you first need to consult a doctor to make sure that the pregnancy is progressing normally and there are no pathologies or contraindications. Such fitness will not only give you a feeling of lightness, but will allow you to maintain flexibility and activity for a long time. The expectant mother is provided with a surge of strength, consistently good health and an excellent mood, which is undoubtedly beneficial for the baby. Strengthened and stretched muscles will provide a woman with significant assistance during childbirth. It has also been scientifically proven that light physical activity contributes to the rapid normalization of weight after the birth of a child and has a positive effect on the mother’s immunity. Stretching can be done even after a cesarean section, which excludes any other fitness for at least six months. Absolute contraindications for exercise at any stage of pregnancy are the presence of a real threat of miscarriage or early labor, placenta previa, high blood pressure, and a weak cervix. You should stop stretching for a while if after training you feel nagging pain or heaviness in the lower abdomen or spotting appears.

Pregnancy, if you feel well and have no contraindications, is not an obstacle to stretching.

Stretching is quite suitable for those who want to lose weight or just keep their figure in shape. To be convinced of this, it is enough to remember what professional dancers, gymnasts, and acrobats look like. Doing exercises daily for 15–20 minutes allows you to get rid of fat deposits and tighten flabby muscles and skin. It is enough to practice for six months to evaluate the effect. By spending 3 hours a week on stretching, you can lose 3-4 kg in a month. Of course, training must be practiced in conjunction with proper nutrition and a healthy lifestyle.

The stretching obtained during stretching allows you to effortlessly do the splits; many people start training just for this

Stretching is not an obstacle to other physical activities. It goes well with any strength and cardio training. For example, when the goal is to lose weight, more significant loads help burn fat cells, and stretching simultaneously tightens the skin and muscles, preventing them from sagging. To simply maintain the achieved form and degree of stretching, it is enough to perform a few basic exercises after morning exercises.

Stretching is a good warm-up before cardio training; together, these types of fitness provide faster weight loss

Video: stretching for those who want to lose weight

Contraindications for stretching

Stretching has few contraindications, but they still exist. Therefore, before you start training, objectively assess your own health; if you have any chronic diseases, consult your doctor about this.

• chronic inflammatory diseases of joints and muscles in the acute phase;
• serious problems with the heart and blood vessels, especially with the veins (with severe varicose veins);
• recently healed complex fracture (multiple, comminuted, displaced, etc.);
• the presence of a hernia;
• recently injured spine, torn ligaments, dislocations;
• any infectious and inflammatory diseases, even just elevated body temperature.

Varicose veins and other problems with veins are one of the few contraindications for stretching.

Stretching exercises are often included in a set of rehabilitation exercises after injuries, along with other areas of physical therapy.

Stretching exercises allow you to individually work out almost all muscles

Stretching can be used to recover from injuries as physical therapy. But in this case, a set of exercises is developed by a doctor. He also determines the frequency and duration of training, which takes place exclusively under the guidance of a qualified instructor.

For beginners, it is better to spend the first few stretching classes under the guidance of an instructor; the same is necessary when recovering from injuries.

Stretching, especially at home, without the supervision of an instructor, must be done correctly, otherwise there is a risk of getting injured. Any stretching routines are performed only after the muscles have warmed up. Light regular aerobics or even simple morning exercises are suitable as a warm-up.

During the process, be sure to monitor your breathing, keep it slow and even. If you are out of breath, it gets confused, this means that the pace of the exercises is disrupted, it should be very smooth. When bending, exhale, stretching begins while inhaling. You should absolutely not hold your breath. The lower the basic physical fitness, the slower the pace the exercises are done, the fewer seconds the muscles are fixed in certain poses.

Some stretching exercises may require “help from a friend,” so this will need to be arranged in advance.

After completing the complex, provide the muscles with a relaxed state for a while. Do not plan intense physical activity immediately after stretching.

Intense pain during a home workout is a reason to immediately stop exercising. But at the same time, it is necessary to distinguish between “normal” or “pleasant” pain, which means that at the moment the limit has been reached (it quickly passes after a light massage) and that which indicates an imminent or already occurred injury.

Severe pain during stretching is a reason to stop immediately

Be sure to wear appropriate clothing. Thinking: at home, where no one sees you, you can wear whatever you want for training - a big mistake. Choose a set that will not even slightly limit mobility, press, press, and is as elastic, light and comfortable as possible. Ideally, you need to visit a specialized store and purchase clothing designed for professionals from a well-known company with a good reputation. You can also get advice from the seller there. The most suitable fabrics are nylon, elastane, polyester. And you shouldn’t be embarrassed by tight suits and refuse to exercise because of this, even when your figure is far from ideal.

Clothes for stretching are selected so as not to experience even the slightest inconvenience.

The greatest danger when performing stretching exercises on your own is:

• Incorrect stretching when working the neck area. It is strictly forbidden to lift or throw back your head too high and sharply. It is very likely that nerves will be pinched, an attack of severe dizziness, and later problems with blood vessels.
• Overstretching of muscles. In this case, the joints remain in an unnatural position for a long time. It’s not even difficult to get a dislocation.
• Stretching muscles that are not intended for the exercise. For example, if from a sitting position you try to reach your toes with your fingers, the muscles of the chest should work, not the neck. This will ensure even distribution of the load on the spine, pelvic and hip joints.

Overstretching muscles can lead to tearing and rupture of ligaments, so during training it is important not to overdo it

Basic stretching exercises

A basic stretching complex is useful for maintaining the previously achieved effect and muscle tone. The entire training duration does not exceed half an hour, the number of “approaches” to each exercise is 7–12. To rest, pause for 10–15 seconds between each exercise.

• Standing with a straight back, place your feet 15–20 cm wide. Bend your knees slightly. Alternately, firmly pull each arm toward the ceiling while simultaneously lowering your shoulder toward the floor.
• In the same starting position, place one hand on your waist. Press the opposite palm against your temple and cheek. Tilt your head to the other shoulder, overcoming the resistance of the neck muscles. In the extreme position, fix the pose.
• Spread your legs wider, bend at the waist parallel to the floor, maintaining your posture. Clasp your hands behind the lock, stretch them first back, then up.
• While sitting, spread your legs as far apart as possible. Place your hands behind your head, clasp your fingers. Take turns bending to the right and to the left, slightly rounding your back, trying to touch your forehead to your knee.
• On your knees, place your palms on the floor. Stretch forward strongly with one arm and the other leg in the opposite direction, forming a diagonal. Repeat the same exercise, “reflecting” it in a mirror.
• Lie on your side, bend your legs to an angle of approximately 90º. Stretch your arms forward. Without moving your hips, turn your body back, trying to touch the floor with your hand. Do the exercise again, turning in the other direction.
• With your knee and foot of your other leg resting on the floor, stretch the arm opposite your knee forward. Gently tilt your body back, trying to touch the floor with your fingers. Also slowly take the original position. Repeat, changing the pose to a mirror one.
• Standing on one knee, extend the other leg back. Leaning on your hand in the knee area, pull your other hand up, as if trying to touch the ceiling, while simultaneously sinking your pelvis deeper.
• Press your shoulders and pelvis firmly onto a flat vertical surface. Squat down slowly, maintaining perfectly correct posture.
• Lie on your back, bend your knees. Grab your feet and pull them toward your chest. At this time, the pelvis is motionless and does not come off the floor.
• Lie down, bend your knees, spread your arms to the sides. Maintaining a static position of the pelvis and feet, turn your closed knees to the right and left, trying to touch the floor.

Basic stretching exercises can be performed at home after several sessions in the gym.

Video: stretching for beginners

Stretching for legs and hips

Legs, and especially hips, are one of the main problem areas for those who want to lose weight. In particular, the most noticeable deposits of cellulite are most often concentrated there. Stretching is very effective to combat them.

Stretching the legs allows you to work all the muscles, which other types of fitness do not provide.

Legs and hips are one of the most problematic areas for those who want to lose weight.

Video: Leg stretching exercises

Stretching for the abdomen and sides

Such exercises are especially recommended for those who want to quickly get back into shape after childbirth. This exercise is also useful for those with an “apple” body type, when the main fat deposits are concentrated in the abdominal area.

A protruding belly greatly spoils even a generally proportionate figure; stretching allows you to get rid of this drawback

• Straighten up, spread your feet to shoulder width, place your hands on your waist. Slowly lean in different directions, alternating directions and maintaining your posture.
• Do not change the original position. The body is tilted forward and backward. Hands continue to remain at the waist in the process.
• Standing straight, bend your knees and lift your feet off the floor, as if you were running in place in slow motion.
• Lie on the floor with your palms under your buttocks. Raise your closed straight legs above the floor by a maximum of five centimeters. Freeze for a moment. Gradually, the height will need to be increased to 15 cm. Without lowering it to the floor, spread your legs slightly and cross them (the so-called scissors).
• Kneel down with your arms in a natural position. Sit down slowly, using mostly your hips. Your buttocks should eventually end up on the same side of your heels.
• Get on your knees, press your palms to the floor in front of you. Bend your knees one at a time, trying to press them as tightly as possible to your chest.
• Lie on your side, lift your body, leaning on your elbow, place the palm of your other hand on your waist. Lift your straight legs off the floor a couple of centimeters. The one closest to it, begin to lightly swing up and down without touching the support. The pelvis does not participate in the movement in any way, nor does the back. They are motionless.
• Lie on your back, put your hands behind your head, bend your knees. At the same time, lift your elbow and knee diagonally away from it, trying to keep them touching.
• Lie on your back with your arms in a natural position. Raise your closed straight legs to an angle of approximately 45º relative to the floor, without lifting your pelvis and shoulders from it.
• Get on your knee and place your other foot on the floor. Pick up dumbbells weighing about 1.5 kg or plastic bottles filled with water. Lift them up, slowly lean back.
• Lie on your back, pressing your knees to your chest. Try to reach them to the floor on either side of you, keeping your pelvis motionless.
• Lie on your back, bend your legs, turn your knees to the side. Having fixed the pose, take a deep breath, pull your chin and shoulders towards the ceiling.
• Lie on your side, stretch your arm forward, press your hand to the floor. Place your other arm behind your head, pointing your elbow toward the ceiling. Raise your body and legs at the same time.
• Stand with your feet shoulder-width apart. Lean forward while maintaining your posture. Open your arms. Slowly twist your torso to the sides, imitating something similar to a windmill.

In order for the muscles of the sides to stretch evenly, the exercises must be done twice, mirroring the pose.

Video: gymnastics for abdominal muscles

In addition to the exercises described, a regular hoop can help you get rid of excess fat on your stomach and sides very quickly. The heavier it is, the sooner the result will be noticeable. Ten minutes daily is enough. A regular rotating disk has the same effect. You need to stand on it, rest the palms of your straightened arms against the wall and slowly turn your legs in one direction and your body in the other.

Stretching for arms and back

Stretching your back muscles not only helps you get rid of extra pounds. This is an extremely effective prevention of many diseases. And stretching your arms helps relieve tension after work if you have to write or type on the computer a lot during the day.

• Stand up with your knees slightly bent. Clasp your arms straight in front of you. Bend over until your spine is horizontal. Pull your arms forward. Don't raise your head.
• Do not change the starting position. Bend forward, slightly rounding your back. Clasp your fingers behind your back, stretch your arms straight towards the ceiling.
• The starting pose is the same. Bend over, placing your hands on your hips and rounding your back as much as possible. Stretch your spine up without raising your shoulders and head.
• Try to touch the floor with your fingertips. If you succeed, without lifting them from the surface, lean back a little.

  Flexible spine - prevention of many health problems in the future

• Half-squat, clasp your hands under your knees. Bend your body and head forward, maintaining your posture.
• Standing with a straight back, stretch your straightened arms forward, clasping your fingers and turning your palms forward. Control your posture during the process.
• Take turns raising your shoulders, trying to touch your earlobe.
• As you lower one shoulder down, simultaneously tilt your head towards the opposite one.
• Place your hands behind your back and clasp them at approximately waist level. Pull your shoulders back, trying to squeeze your shoulder blades together.

  When dividing arm stretching exercises, watch your breathing

• Clasp your hands behind your back and lift them up without changing the position of your spine.
• While standing, extend one arm forward, clasp it with the other at the elbow. Pull it forcefully to the side. The same goes for the hand raised up.
• Standing with your back straight, tilt your head forward slightly. Bend your arms so that your fists rest on your chin. Overcoming their resistance, try to lower it down.
• Standing, place your hands behind your head and clasp your fingers. Tilt your head, trying to touch your chin to your collarbones, while bringing your elbows together.
• Press your back against the doorframe. Raise your hand and grasp it with your thumb pointing upward. Turn your arm to the sides, keeping your shoulder joint and hand motionless.
• Take a towel, raise your hand with it up, bend your elbow. Place the second one behind your back at the lower back and pull it by the opposite edge of the towel. A similar exercise can be performed by simply trying to clasp the fingers of your hands behind your back from above and below.
• Get down on both knees. Without lifting your palms from the floor, try to lean back as much as possible.
• Standing in the doorway, rest your palms on the doorframes at approximately shoulder level, but not higher than your head. Maintaining your posture, slowly tilt your body forward.

Stretching the arm muscles helps to quickly relieve tension and tighten sagging skin.

Video: stretching for back muscles

Other zones

In general, stretching is useful because it helps to work all the muscles of the body, even those that seem not to be involved in this exercise. In addition to the already described problem areas, it is used, for example, to stretch the pectoral muscles:

• Standing in the doorway, rest your straightened arms on the door frames. Slowly lift your chest up and bend back, rounding your back.
• Standing straight, keep your palms on your waist. Try to bring your elbows behind your back.

For the press:

• Lie on your stomach, stretch your arms forward and rest them on the floor. Arch your back at a slow pace, lifting your head, chest and stomach off the floor in turn. The pelvis should remain motionless.
• Sitting on a chair, clasp your fingers at the back of your head. Bend forward and to the sides without changing the position of your elbows.
• Place your feet approximately shoulder-width apart. Place your hands on the back of your thighs and tighten your buttocks. Slowly lean back, pushing your pelvis forward and sliding your hands down.

Abdominal stretching exercises help keep your figure in shape

Exercise for weight loss

Stretching can be used as exercise before more serious physical activity. Actually, this is what it was originally intended for. It has been scientifically proven that when jogging, you burn a lot more calories if you stretch first. The same is necessary after training - stretching allows the body to “cool down”, relax and start the process of muscle recovery.

Cooling down after a workout allows the muscles to cool down and begin the recovery process.

Stretching exercises can be adapted by turning it into morning exercises, which also helps you lose weight. The complex must necessarily include stretching exercises for the neck, back, arms, legs and abs - 2-3 for each muscle group being worked. To develop your own complex, it is advisable to seek the help of an instructor - he will determine the most effective exercises for you and show you how to perform them correctly.

A few stretching exercises can easily replace morning exercises.

Video: exercise and stretching at home

When the question of losing weight arises, ideas about changing your diet and performing intense and exhausting exercises immediately come to mind. Today, a new trend in weight loss is stretching. The exercises are not active, but they successfully fight excess weight. Or is this a myth? So whether stretching helps you lose weight or not, we’ll look at it in this article.

In sports practice, stretching is called stretching. This is a special type of sports activity. It must be distinguished from those activities that need to be done before and after the main workout.

Stretching includes exercises that are aimed at strengthening and developing flexibility. They allow you to strengthen muscles, joints and thereby promote weight loss.

To understand whether it is possible to lose weight with stretching, let’s look at the effects it has on the muscle frame. Some athletes believe that even by doing only this type of training at home, they can quite successfully lose weight.

• When performed, the muscle fibers of the body, legs and arms are strengthened and displace fat deposits.
• Stretching improves lymph outflow. The lymphatic system is one of the ways to cleanse the body of various toxins and waste products. When the outflow improves, the body becomes healthier, the person becomes more active, and has the strength to do many things. This promotes weight loss.
• Rapid weight loss leads to a decrease in skin turgor, it becomes more saggy. All this looks unaesthetic. It is stretching that improves the properties of the skin and tones it. When losing weight with the help of stretching, it will no longer hang, but will beautifully envelop the sculpted muscles.
• By replacing cardio and strength training with stretching, you can reduce the load on your joints. When the weight is very heavy, many activities cannot be performed. The workouts are suitable for anyone who wants to lose weight.

What is the positive effect?

Stretching has a pronounced positive effect on the human body. The actions listed above are fundamental in the development of the following positive consequences.

1. Improved flexibility.
2. Posture correction.
3. Development of relief muscles.
4. Reducing leg swelling.
5. Improved skin nutrition due to normalized blood circulation.
6. Improving brain function and memory.

Exercises without active movements

Classes take place in a calm atmosphere. They do not require active movements. Rather, on the contrary, when performing tasks, sudden and quick actions are not recommended, as they can lead to damage to tendons and ligaments.

Classes are suitable for anyone who wants to lose weight or simply tighten their muscles. Training does not require endurance, patience, or struggle with your internal state.

Stretching may be reminiscent of yoga exercises. They can be performed by young mothers after a cesarean section, people in the early post-traumatic period, after operations, or any illnesses.

Stretching resembles yoga and is approved for training nursing mothers and after cesarean section

This group of classes is suitable for those for whom other types of exercise are contraindicated. It is advisable to perform initial training under the supervision of a trainer; after detailed explanations, you can practice at home.

Exercise may be accompanied by slight discomfort, especially if there has been virtually no physical activity before. There should be no pain. This may indicate overextension of the ligaments. No additional tools are required for the exercises. It is enough to use a carpet or mat. Clothing should be loose so as not to interfere with movements.

Sequence of complex execution

• Neck stretch.

The task must be performed standing, with your feet shoulder-width apart. First, tilt the head forward, backward, then to the right and left. Next, perform circular movements with your head. After that, you need to tilt your head in different directions, lightly pressing your head with your hand at each tilt. Each time you bend over, you need to hold for a few seconds. Repeat all movements 5-10 times.

• Back stretch.

These workouts need to be treated more carefully, since they are the ones that affect the core muscles of the body and contribute to weight loss. You need to stand near the wall. Next, you need to slowly squat, sliding your hands. You need to keep your back straight. You need to stay at the bottom for 10 seconds, and then also go up. You need to stretch your back muscles daily, without breaks. This task is performed 5 to 10 times.

• Stretching arms and legs.

Dog pose, you need to get on all fours. Next, the left arm is lifted off the floor and stretched forward, the opposite leg is stretched back. You must remain in this position for 10 seconds. Repeat the task 5-10 times. This stretching for losing weight on legs and arms, according to reviews, is very effective.

• Stretching the abdominal muscles.

Pronation. Hands clasp the ankles of the legs, bent at the knees. Next, you need to raise your legs so that your thigh comes off the floor. You need to stay in this position for 15-20 seconds. To stretch the abdominal muscles, you need to repeat the task 5-10 times.

The number of approaches needs to be increased over time, as well as the duration of the sessions themselves. These are some basic workouts. Reviews about stretching are mostly positive; stretching makes you lose weight and gain additional flexibility. Positive reviews are left by women after operations, cesarean sections, and illnesses. The video shows a version of stretching for weight loss.

The trainer can show more varied workouts. You need to exercise regularly; morning stretching warms up all the muscles. And in the evening, before bed, it relaxes them.

So, exercises for losing weight are very diverse. The main thing is regular training and patience!

People who are constantly involved in sports know that along with strength training, the body also requires calm stretching exercises, which cannot be neglected. A cool-down for the main workout or a stand-alone stretching workout – everyone chooses the appropriate option for themselves. But in any case, all stretching elements must be performed correctly. Therefore, today we will get acquainted with such a direction of fitness as stretching or cat gymnastics. Stretching exercises will not only effectively stretch the entire body, but will also help you lose weight.

What is stretching?

Stretching is a type of fitness aimed at stretching the muscles of the entire body, developing their elasticity and flexibility. This is necessary, first of all, for the muscles themselves. Only stretching exercises will relieve a person from painful sensations in muscles and joints and make the main training even more effective. If we consider stretching as an independent training, then it is not just stretching before or after the main workout. This is a self-contained set of exercises aimed at strengthening joints and muscles and keeping the body and spirit in excellent shape.

Stretching does not require special equipment: all you need is a mat. Therefore, you can stretch both under the supervision of a trainer and on your own at home. An additional bonus to the training is the fact that it does not require physical training and is suitable for almost any person.

A set of stretching exercises can also serve its own purposes. Prevention and treatment of a number of diseases, restoration of the functions of the musculoskeletal system, recovery after operations, body correction - these are not all the areas with which stretching effectively interacts.

Who is stretching suitable for?

Stretching exercises for stretching the whole body will be useful for absolutely anyone, even for beginner athletes. If you dream of doing the splits, having flexible joints, or simply being healthy, do stretching. Endurance is not needed for training, so both an experienced athlete and a person with minimal physical training can practice.

Stretching exercises become especially relevant during the rehabilitation period. Even for a physically developed person, physical activity is contraindicated after injuries and illnesses. Stretching will help you quickly get into shape. Stretching is also effective for young mothers after a caesarean section, who want to quickly remove their belly fat, and for whom another type of fitness is unacceptable for at least six months.

There are no age limits for this type of training. There is no harm from exercise, but there are a lot of positive aspects:

1. Working out all the muscles of the body, even those that are not involved during intense training. Here there is a deeper and more concentrated effect on one or another muscle.
2. Promoting the movement of blood and lymph throughout the body, due to which the internal organs are saturated with oxygen.
3. Improving metabolic processes in the body.
4. Preventing pain and tension in different parts of the body by removing nerve and muscle blocks.
5. Beneficial effects on the cardiovascular system.
6. Eliminating congestion and preventing diseases such as thrombosis and atherosclerosis.
7. Restoration of a person’s natural flexibility, which affects the rejuvenation of the body.
8. A beneficial effect on a person’s psycho-emotional state: sleep becomes stronger, mood improves, mental stress and irritation disappear.
9. Positive effect on the female body, prevention of cellulite.

And stretching always means beautiful posture, increased self-esteem and increased life expectancy by at least ten years.

Stretching during pregnancy

Stretching is also ideal during pregnancy. If the expectant mother feels well, then stretching will allow her to easily keep herself in shape while carrying the baby, make it easier to endure childbirth and recover faster after it. There is only one caveat - you cannot bend over during pregnancy. Therefore, all stretching elements must be performed from a sitting position, and in no case standing. It also wouldn’t hurt to have a gynecologist’s “blessing” for the training.

Does stretching help you lose weight?

Stretching for weight loss is also effective. Systematic implementation of a set of exercises helps burn fat. In addition, stretching exercises for weight loss contribute to:

• strengthening and improving the condition of muscle fibers, which leads to the displacement of the layer of fat around the muscles;
• lymph outflow as the main means of combating cellulite;
• getting rid of sagging skin, even with rapid weight loss.

In addition, stretching improves digestion, which also contributes to the weight loss process.

Basic rules for practicing stretching

Despite the fact that stretching exercises are practically safe, beginners need to follow a number of rules that will reduce possible injuries and increase productivity:

Smoothness of movement

All movements should be smooth and slow. Jerks and sudden physical actions are unacceptable here. Try to stay in each element for at least twenty seconds, but you shouldn’t delay it for more than half a minute.

The slowness of the training pace depends on the person’s athletic preparedness: the lower it is, the slower the pace should be.

Warm-up

Like any workout, stretching must begin with a warm-up, consisting of the same stretching exercises, but no more than three seconds each.

Breath

Proper breathing is the key to the success of any training. If in strength training it is important to monitor inhalation and exhalation while performing an element, then the basis here is calm and measured breathing at the pace of gymnastics.

Under no circumstances should you hold your breath: when bending, we exhale, and when stretching, we inhale.

Control of sensations

There should be no pain during the training process. If this happens, it is better to stop, massage the problem area and start performing the element again. If the pain continues, it is better to stop exercising.

Pain is an indicator of the current maximum muscle stretch. If they occur, it means that the stretch limit has been reached today.

Beginners should approach any new element with caution. Start gymnastics with the simplest exercises, holding each of them for no more than fifteen seconds. Excessive stress on untrained muscles can cause muscle damage. An important point in stretching is clothing: it should not hinder movement or interfere with stretching.

Types of stretching exercises

There are several classifications of stretching. Based on the degree of load on the muscles, they are distinguished:

• soft;
• deep stretching.

In the first case, the muscles are stretched only to their usual length. In the second, the length of the stretch will increase each time, as well as the delay time in each element.

According to the method of performing exercises, stretching is divided into:

• static;
• dynamic;
• active;
• isometric;
• ballistic;
• proprioceptive neuromuscular.

Stretching static exercises are aimed at relaxing muscles. They are performed smoothly and slowly and are suitable for beginners. Dynamic stretching involves alternating tension and relaxation of muscles. Stretching muscles that are in a passive form is the work of active stretching. Isometric stretching involves tensing, releasing, stretching and holding. Here, muscle stretching occurs due to counteraction.

Ballistic stretching is considered the most unsafe and is suitable only for experienced athletes. Its essence is going beyond the limits of stretching through dynamic sudden movements. Such training is indicated only under the supervision of an instructor. Proprioceptive neuromuscular stretching is aimed at restoring joints after surgery and injury. It is accompanied by peripheral elements and is carried out for therapeutic purposes under the supervision of a physician.

Training program

It is better to structure a stretching exercise program for beginners as follows:

• neck stretch;
• back stretching;
• stretching exercises for arms and legs;
• stretching of the pectoral muscles;
• Abdominal stretching.

Neck stretch

Stretching the neck “frees up” the muscles of the neck and shoulder area and allows blood to flow into the brain, so it’s better to start training with it. To perform the exercises, you can stand with your feet shoulder-width apart. You can also sit on your knees or in the lotus position. You can stretch your neck as follows:

• smooth turns of the head left and right;
• circular movements of the head;
• holding the head tilted to the sides and up and down while pressing it with your hand.

Stretching exercises for the back

Back stretching is everything to us: flexibility, mobility, beautiful posture, healthy spine. The following elements can be distinguished for stretching the back:

1. Spine stretching. We sit on the floor with our legs spread wide. Slowly we begin to stretch our chest towards the floor so that we can feel the movement of each vertebra. The goal is to avoid lying on the floor or reaching your toes with your hands. The goal is to stretch the muscles of the spine as much as the body's capabilities allow.
2. Cat-cow. We get on all fours and begin to alternate bends and arches in the back. We try to use the entire spine: from the cervical region to the lower back.
3. Back turns. We sit on a chair and put our feet together. Rotate your upper body so that your shoulders also rotate. This also involves stretching the entire spine. To maintain balance, you can hold onto the chair with your hands.
4. Turns with legs. We lie on our backs and raise our legs bent at the knees up. Place your hands on the floor, palms down. We begin to slowly turn our knees in different directions. At the same time, your shoulders should not come off the floor, and your knees should not be separated from each other.
5. Stretching against the wall. We stand with our backs against the wall and press our entire spine tightly against it. We raise our arms up and begin to stretch them. The body should not come off the wall. Another variation of the exercise is squats while sliding your hands along the wall.

A set of exercises for legs and arms

There are many exercises for stretching your arms and legs. Let's select five elements for each part of the body. Let's start with the hands:

1. Arm stretching. We kneel down and, bending over, reach the floor with outstretched arms. We move our hands as far as possible. You can practice stretching first one arm and then the other.
2. Stretch your forearms and wrists. We get on all fours, resting our hands and feet on the floor. At the same time, your fingers should “look” at your knees, and your palms should be pressed tightly to the floor. Lean back and stretch the front of your forearms.
3. Bicep stretching c. We stand straight, feet shoulder-width apart. We clasp our hands behind our backs, palms down. Without bending the body, we raise our straight arms up.
4. Triceps stretch. From a sitting or standing position, place your hand behind your head, grab your elbow with the other hand and pull your working limb towards your head.
5. We stretch our shoulders. We press our straight right hand to the left shoulder, helping with our left hand in the area of ​​the elbow of the right limb. Change of side.
6. Leg stretching. We sit down with straight legs brought together. We begin to slowly bend over, trying to place the body on its feet. We do not bend our knees.
7. Cross twine. We get to our feet and begin to slowly move them apart. At the extreme point, we pause, place our elbows on the floor and stretch our body down.
8. Stretching the muscles of the back of the thighs. From a standing position, lunge backwards with one leg. We bend the front leg at the knees and move it slightly forward, placing our hands on the floor.
9. Stretch the inner thighs. We sit on the floor and bend our knees. At the same time, we press our feet together. Place your palms on your feet and place your elbows on your knees. Leaning your body forward, press your elbows onto your knees.
10. Quadriceps stretch. From a standing position, bend your leg at the knee, pressing your heel to your buttock. The knees should be in line and the hips should be together.

Stretching the pectoral muscles

You can stretch your pectoral muscles as follows:

1. We stand facing the doorway.
2. We grab the edges of the walls with both hands at head level.
3. We lean forward, stretching the pectoral muscles as much as possible.
4. We fixate at the limiting point for a few seconds.
5. We return to the starting position.

The same can be done, but with emphasis on one hand. You can also stretch your chest like this: stand up straight, move your arms back and place your palms on your lower back. We bring the elbow joints closer to each other.

Stretching exercises for the abs

To stretch the press, you can use the following elements:

1. We lie on our stomachs, resting our palms on the floor. Slowly we begin to arch our back, lifting our head off the floor first, then our chest and stomach.
2. We sit down on a chair and lock our fingers behind our heads. We bend in different directions, but the elbows should not move forward. The lateral abdominal muscles are stretched.
3. We stand up straight, spreading our legs shoulder-width apart. Place your hands on the back of your thighs. Slowly bend back, pointing your hips forward and tightening your buttocks. We bend even further, tilting our head back and sliding our hands down our thighs.

Contraindications to classes

Stretching is a relatively safe form of fitness that is suitable for almost anyone. But there are still a number of contraindications to classes:

1. Injuries and pathologies of the spine and joints at the acute stage of the disease.
2. Oncological diseases.
3. Recovery period after operations.
4. Previously suffered fractures.
5. A number of spinal diseases.
6. Impaired joint mobility.
7. Serious diseases of the cardiovascular system.
8. Acute inflammatory processes occurring in the body and accompanied by fever.

Conclusion

Stretching exercises are one of the most effective ways to improve joint mobility, stretch muscles and tone the body. They are suitable for people of any age and any physical fitness.

Stretching, or stretching in Russian, is a set of exercises that, thanks to gradual training of the muscles and spine, allows you to get rid of pain in the back and joints, as well as lose extra pounds without resorting to heavy, exhausting workouts. Today, this somewhat meditative type of fitness is becoming increasingly popular.

Benefits of muscle stretching techniques

Speaking about the benefits of stretching, it is worth understanding that the positive effect of performing stretching exercises is possible only when the exercises are performed correctly. In order to avoid injuries during training, the body should be “warmed up” by performing simple warm-up exercises, and then proceed directly to stretching.

According to experts, after the first lesson, the general condition improves, blood flow increases, which leads to the restoration of the body after daily exercise. In addition, the positive effects of stretching are manifested in the following:

• Stretching exercises give you vigor and charge you with a good mood for the whole day;
• muscles, ligaments and tendons become more elastic;
• injury is reduced due to the fact that muscle fibers are stretched during training;
• joint mobility increases;
• endurance increases;
• body shape improves;
• the curvature of the spine is eliminated, as a result of which back pain ceases;
• gait changes and movements become smoother and more feminine;
• allows you to make your back muscles stronger;
• the shape of the legs improves;
• serves as a good prevention of diseases of the pelvic organs in women and improves sex life;
• reduces weight and improves metabolism;
• improves mental performance;
• restores sleep and relieves insomnia;
• removes blocks in the body that appear as a result of psychological problems.

A big advantage of stretching is that such a feasible load allows each person to choose their own set of exercises, depending on age characteristics and existing diseases. For this reason, by the way, this type of training is becoming very popular among older people.

Stretching reduces appetite

American nutritionists have identified the relationship between body condition and food intake. The fact is that we often eat food without thinking about what state we are in, whether our body is tense or relaxed, in addition, there is no time for a measured meal and therefore breakfast, lunch and even dinner often happen “on the run” . As a rule, in a hurry, much more food is eaten than is required to saturate the body; in addition, the food is poorly chewed, which slows down digestion. This approach to nutrition threatens overeating, obesity and numerous diseases that appear due to excess weight, but if you do some simple stretching exercises half an hour before meals, then, firstly, excess tension will go away, and secondly, satiety during Eating will occur much earlier, therefore, this practice is perfect for losing weight.

In addition to the fact that by doing stretching you can adjust your appetite, these exercises are also suitable for those who would like to change the shape of their legs, i.e. By stretching daily, you can not only choose the right nutritional system, but also start the process of renewal and weight loss of the entire body.

It is also worth noting that gymnastics for weight loss can be useful for those people who experience psychological problems and are prone to depression, especially considering that it is a bad mood that most often makes one want to “eat up” with some high-calorie delicacies.

Why does stretching help you lose weight?

Many women, hearing about stretching for the first time, doubt that these exercises will allow them to lose extra pounds and get in shape without dieting and hard training. In fact, no matter how surprising it may sound, correctly performed daily stretching exercises can bring the body into order in a relatively short time. At the same time, you don’t have to devote a lot of time to training - 20-30 minutes in the morning or evening is enough.

The secret to losing weight when doing stretching is that:

• thanks to training, the condition of the muscles improves - they become stronger and, as a result, adipose tissue is displaced;
• the outflow of lymph improves, thanks to which it is possible to defeat cellulite;
• the skin becomes more elastic, so even if the weight loss process starts very quickly, it does not sag;
• Stretching exercises are the most effective for losing weight in the legs, because the main exercises specifically involve these muscle groups.

How to do stretching correctly

Those who decide to take up stretching should familiarize themselves with some rules regarding training:

• the exercises are performed smoothly and slowly, it is important to find your comfortable training rhythm from the very beginning - this will help to achieve a good result and avoid injuries;
• You should not immediately load your body with a serious load - it is important to follow the principle of gradualness and prevent severe pain from occurring during training;
• only if the training is regular, the result will not be long in coming and after 2 weeks the first results should appear;
• Stretching instructors advise that before starting a class, do a short warm-up to prepare the body for stretching, or combine stretching with any other physical activity to enhance the effect of the class;
• it is important to perform the exercises equally on each leg or arm, maintaining symmetry;
• For beginners, it is better to perform each stretching exercise for a couple of minutes; as you progress in your classes, you can increase the stretching time to 10-15 minutes for each exercise.

By following these rules, you can achieve good results for your figure and avoid the problems that may arise as a result of improperly structured training.

With whom

It is better to spend the first few classes with an experienced trainer, who will monitor the correct execution of the exercises and help you choose the right stretching complex, taking into account individual characteristics.

How

You should stretch your body slowly, independently determining the amount of load that will be tolerable for you. Under no circumstances should you endure severe pain; of course, some unpleasant sensations may arise, but after several workouts they should disappear.

Where

Stretching classes can be carried out both in the studio, under the supervision of a trainer, and at home, repeating the exercises with a video instructor or reproducing them from memory. Clothing for classes should not restrict movement and should not be too tight - the principle of comfort should be observed in everything.

Stretching for weight loss exercises

Stretching for weight loss is a set of simple but quite effective exercises that improve the flexibility of the body and lead to slimness.

It is based on the following exercises:

• lying on your stomach, put your arms straight in front of you and, leaning on them, while inhaling, raise your head up, carefully arching your back;
• standing (feet shoulder-width apart), raise your arm as high as possible to the top and stretch with all your might behind it, then, having reached your maximum, freeze for a few minutes and then return to the starting position;
• lying on the mat, you should bend one leg and, pulling it to your chest, stay in this position for a short amount of time, then you need to change your leg and perform the exercise on the other side;
• lying on your side, the leg that is on top should be bent at the knee and pulled away from you, in the direction of the buttocks - this stretching exercise is good for losing weight in the hips.

To summarize, it is worth saying that with the help of such stretching you can improve the body’s health both physically and psychologically, as well as achieve such an important goal for many women - to lose weight.