In sports, it is very important to understand at least the basic principles of our body: what can and what should not be done, what muscles work. Today we want to offer you illustrations by Vicky Timón, a yoga expert and author of Encyclopedia of Pilates Exercises, and James Kilgallon, creator of Mazlo's Body Maintenance program.

The posture the camel

Stretch the rectus abdominus and oblique muscles. While performing this stretch, try not to heavily load the spine. If you have neck problems, do not throw your head back.

Cross fold (width) forward

The adductors (adductor muscles) stretch. This stretch opens the hips, relaxes the hamstrings and the adductor muscle.

The Frog

Stretch the adductors. "Frog": a very deep stretch of the groin area. As soon as you feel the muscles begin to relax, try moving your knees further, stay in this position for a few minutes.

Throw aside

Stretch the adductors.

Butterfly

Stretch the adductors.

Extension of the forearm extensors

Stretching of the lateral neck flexors

Stretches so-called nipple muscles, or sternoclero-mastoid muscles.

Stretching the neck rotators

Stretches so-called nipple muscles, or sternoclero-mastoid muscles
Stretching of the lateral neck flexors with the help of hands


Stretches so-called nipple muscles, or sternoclero-mastoid muscles
Flexor extension of the hip

Stretches the trapezius muscles.
Stretching the widest muscles of the back with spinal traction

Stretches the lumbar and quadriceps muscles.

Extension of the forearm extensors

Lateral shoulder stretch

Stretches the lateral deltoid muscles.
Stretching the neck in a standing position


Stretches the trapezius muscles.
Stretching the widest muscles of the back with spinal traction


Stretching the widest muscles of the back against the wall

Child's pose


Stretching of the standing calf muscles


Stretches the calf muscles.
Longitudinal twine

Stretches the muscles of the lower back and hamstrings.
Longitudinal fold (inclination towards the toes)

Stretches the hamstrings and calf muscles.
Easy tilt to one leg forward