Stretching of lower limbs, by Cau Saad –

(Cau Saad/GOOD FORM)

Have you become more sedentary in the pandemic? If the answer is yes, know that you are not alone.

And this is not solely the fault of isolation, the emotional effect also makes us more sedentary. According to a WHO study, epidemics generate an increase in psychological disorders, which increase muscle tension.

Muscle stretching exercises will help both physically and emotionally, as studies show that moving regulates hormone levels, reducing psychological disorders.

That’s why Cau Saad separated this easy series for you to do anywhere.

HOW TO MAKE

Hold each position for 40 seconds As you exhale, try to stretch further and gain range of motion 1. Sit on the floor and bring the soles of your feet together as shown below. Push your knees down with the help of your hands – 2. Maintain the previous position and take your torso forward, bending at the hips – 3. Open your legs as much as you can, with the toes pointed upwards and bend your torso to sit up. align with one of the legs, trying to reach the foot. Do the same on the other side. – 4. Maintain the previous position but this time, take each hand to each foot, taking the torso forward. – 5. Sitting on the floor, bend one of your knees, keeping your leg leaning on the floor. He takes the other as far as he can without bending over, using his hands for balance. Repeat on the other side. – 6. Make the movement similar to the previous one, but this time, with your leg on the ground and bringing your head to your foot. Repeat on the other side. – 7. Gather the feathers and stretch them in front of the body leaving the knees straight. Try to reach your feet with your hands, bending at the hips.

– 9. From the previous position, lift your hips off the floor and take your hands to the floor. One of the legs should still remain bent while the other is stretched out. Repeat on the other side. – 10. Standing, bend your knees slightly and stretch one of your legs. The foot of the straight leg should be supported by the heel and the foot of the supporting leg should be planted on the floor. Bend at the hip and try to reach the front foot. Repeat on the other side. – 11. Leave your legs well apart and take your hands about 30cm in front of you, resting them on the floor (figure 1, below). From this position, stretch your legs as far as you can (figure 2, below).