Exercise #1. Place your right foot on a supporting object. The left leg should stand straight, and the knee should be straight too. Bend your body to the right leg, leaning your hands on the knee. Don’t bend your legs. Stretch forward without tension, bending toward the right foot for 10-20 seconds. Then, bend forward, trying to touch your right leg with your body. Stay in this position for 60 seconds. After that, relax and get into a position to do the same exercise with the left leg. Do 2 more reps with each leg right away.

Exercise # 2. Make a low forward lunge with the support of your left leg, bending it at the knee. Move the right leg backward, leaning on the knee and the tiptoes. Keep your back straight. Hold this position for 10-20 seconds, and as you exhale, continue moving lower for 60 seconds, leaning on the left knee and feeling the muscles of both legs stretch. Now relax and perform the same exercise having alternated your legs and leaning on your right leg. After that, do 2 more reps with each leg.

Exercise #3. Carefully do the longitudinal splits by stretching the left leg in front of you. Place a piece of cloth under your left foot and a small pillow under your right knee. It’s better to use a supportive object, such as several books, for your left arm as well. First, gradually stretch your legs, trying to do the splits slightly, going lower and lower within 10-20 seconds. Then, increase the load, going lower for 60 seconds. Alternate your legs and perform 2 more reps with each leg.

How to improve your exercise performance:

Before doing the basic stretching exercises, try warming up your muscles with the help of a massage roller.
Stretch as you exhale, not as you inhale.
Remember to take a rest. For example, you can have a week off every 1.5 months, decreasing the intensity of your training by 20% to 30%.

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