First some useful tips for newbies.
1. Before stretching, you need to warm up well (exercise bike, jump rope, running, etc.)
2. Stretching is not pumping up muscles, you can remain crippled until the end of life.
3. Some believe that you need to stretch to the pain or there will be no result. In fact, the most important thing is the permanent classes (at least every other day), then the result will be.
All exercises should be performed in order without breaks or with very short, if you really really want to rest.
Set of exercises
Exercise number 1:
Put your feet shoulder width, hands on the belt. Run tilts left and right. 12 times.
Exercise number 2:
Put your legs shoulder-width apart, hands on your belt - circular rotations of the body. 8 times left, 8 times right.
Exercise number 3:
Put your feet shoulder-width apart, arms behind your head - circular movements with your pelvis. 8 times left, 8 times right.
Exercise number 4:
Put the legs together, hands on the knees - circular rotation of the knees. 8 times left, 8 times right.
Exercise number 5:
To bend forward one leg, hands on a belt - circular rotations with a leg bent at the knee. 8 times with one foot, then 8 times with the other foot.
Exercise number 6:
Put the legs together - bend forward. Perform 12 spring movements.
Exercise number 7:
Put your legs to double shoulder width - bend forward. Perform 12 spring movements.
Exercise number 8:
Lunge to the side. Move the body weight to the right leg, pull the left leg, then change the position of the legs. 12 times.
Exercise number 9:
Perform a lunge to the left side - move the body weight to the left leg, pull the right leg, turn the torso to the right 90 degrees, move the body weight to the right leg, straighten the left leg, move to the lunge position. 8 times left, 8 times right.
Exercise number 10:
Lunge to the right side, stretch the left leg. Expand the torso to the right side, go to the forward lunge position. Run 8 times to the right side, then move your body weight to the left foot and run 8 times to the left side.
Exercise number 11:
Put the feet on one and a half width of the shoulders, grab the feet with your hands, trying to sit as low as possible, straightening your back and leading the pelvis forward. Run for 1 minute.
Exercise number 12:
Kneel down, hands grab the lock. Squat left and right, alternately touching the floor with the buttocks. 6 times in each direction.
Exercise number 13:
Stand on your knees, spread your knees as wide as possible, spread your feet to the side. Perform 12 squats, touching the floor with the buttocks.
Exercise number 14:
Sit on the floor, join the legs together and perform 12 springy bends forward.
Exercise number 15:
Sit on the floor and spread straight legs to the side, perform springy bends forward. 12 times.
Exercise number 16:
Sit on the floor, stretch the left one, bend the right one in the knee and press the foot against the left thigh, run forward bends. 8 times to the left foot, then change the position of the legs.
Exercise number 17:
Sit on the floor, stretch the left leg, bend the right leg and pull back, run forward. Make 12 springy slopes and change legs.
Exercise number 18:
Sit on the floor, weave in the lotus and bend forward. 12 times.
Exercise number 19:
Sit on the floor, connect the feet together, then elbows apart the legs. 16 times.
Exercise number 20:
Sit on the floor alternately lay the neck right and left legs.
Exercise number 21:
Lie down on your stomach, bend your elbows. Straighten your arms, bend your back, lift your head up. Stay in this position for 30 seconds.
Exercise number 22:
Lie on your stomach, take your hands on the feet. Bend your back, lift your head up. Stay in this position for 30 seconds.
Exercise number 23:
Lie on your stomach, bend your knees. Straighten your arms, bend your back. Stay in this position for 30 seconds.
Exercise number 24:
Stand on your knees, hold the ankles with your hands, bend your back. Stay in this position for 30 seconds.
Exercise number 25:
Run the gymnastic bridge. Stay in this position for 30 seconds.
Exercise number 26:
Put the legs together, run forward. Stay in this position for 30 seconds.