Twine lying. Lie on the floor against a wall, lift up straightened legs. Slowly spread them apart, sliding heels on the wall surface. Stop when you feel a slight tension in the groin. Hold this position for a few seconds legs, then return to the starting position.
Wide twine. Sit on the floor, spread legs apart. Grasp the right leg with both hands and stretch it. Bend down as low as possible, trying to touch the knee head. Hold for 5-10 seconds, then straightened. Bend the left leg. Try not to pull the head and shoulders, to maintain the correct posture.
Stretch the hip muscles, you can use the following exercise. Lie on your back, lift up your right leg bent at the knee so that the thigh turned perpendicular to the floor. Grasp it with both hands, fixing the position. Try to straighten the leg. Stop when you feel tension in the muscles.
"Pose seal" - exercises to help stretch your back muscles. Lie on your stomach, legs straighten. Lift the upper part of the torso on outstretched arms and lean back, as if trying to touch the head of their own buttocks. Another variation of the exercise: bend both legs and pull the toes to the crown.
To stretch the shoulder girdle and arm muscles, include the complex is another exercise. Sit on the floor, bending your knees. Palm rest on the floor next to your hips, fingers must be deployed before. Unhurriedly rearrange palm farther and farther back until until you feel the stretch muscles of the arms and chest.
Complete stretching exercises designed to relieve the tension in the muscles. Stand up straight, stand with your feet shoulder-width apart. Lift up your hands. Take a deep breath and stretch. At the output of lower hands down completely relax them. Repeat 2-3 times.