Doing stretching in a warm room in the late afternoon, when the body is more "supple". Performing exercises, do not forget to monitor the amount of load on the muscles and to monitor the situation legs, head, waist and shoulders.
A set of exercises for stretching the legs and groin
Stretching the hamstrings
Sit on the floor, straighten the left leg and the right bend in the knee. The sole of the right foot must touch lightly the inner surface of the left thigh. Make sure that the knee extended leg was not "trapped."
On the exhale, slowly bend to the foot outstretched legs. Lean until until you feel a light stretch. Keep the chin in the middle position, arms and shoulders relaxed. Hold in this position for 30-45 seconds. Breathe slowly. Repeat for the other leg.
Quadriceps straight leg during exercise should be relaxed. Feel it, it should be soft. Do not try to reach out to the tribe of the forehead, tilting his head. Foot outstretched legs are vertical.
Developing flexibility, guided by feelings, not by how much you can stretch out, because the extension - this is not a contest in flexibility.
Quadriceps Stretch
Sit on the floor. Bend your left leg so that her heel was on the outer side of the left thigh. The right leg of this should be bent at the knee, and her sole - located adjacent to the inner side of the left leg. Allowed to perform this exercise with outstretched in front of the right foot.
Left foot pull back, arching his ankle in the same direction. If this position is not convenient for you, move the foot slightly to the side, the pressure on the ankle is weakened.
Slowly lean back, until the feeling of light stretching. To maintain balance, place your hands on the floor. Breathe rhythmically and slowly held in this position for 30-40 seconds. Repeat with the other leg.
During the exercise, do not remove the outside foot. Hold on to the lower leg straight. Do not allow the knee to rise from the floor.
Stretch the groin and legs
Sit on the floor, pinch feet together. Grasp the foot palms brought together. Gently lean forward until you feel a light stretch in the groin. When you angle tighten your abdominal muscles, do sigh. Stay in position stretch for 30-40 seconds. Do not bend the neck and shoulders, to avoid stress on the lower back. The slope has to go from the hips. Look ahead.
If it is difficult to bend forward, perhaps a foot too close up against the trunk. In this case, move them away from themselves.