Stretch body

Stretch the muscles

Stretch the muscles behind

Ask a man what part of the body tires most easily. Since he uses them most often, he will likely say it is the hands. He is wrong. Unlike the hands, which he can rest any time he likes, his legs must support him even as he stands idle. The back of the legs tend to become especially tired. The morning after climbing a mountain, it is these muscles which will be the sorest. These who don’t work with this part of the body develop stiff legs in middle age and find standing for even 20 minutes a torture. An elderly person with strong legs is generally healthy. The legs are the foundation of the body. If you want to live a long and healthy life, you should always stretch the back part of the legs.

Exercise 1.
stretch lower back


stretch lower back 2







Sit on the floor, extend both legs straight for- ward, bend the toes back toward the face as much as possible and push out the heels. Next bend the upper body forward and extend both arms forward so that the fingers go over the toes and reach the floor.

If you can do this, your body is soft and healthy. But most people cannot even touch the toes, much less the floor. If you force your body to bend, your stiff calf muscles will have their revenge. Do not be disappointed if you cannot reach the floor at first. If you stretch little by little for four or five minutes every day, your body will feel progressively Openlighter and more vigorous. Soon, touching the floor will be no problem.

Exercise 2.
Open your legs wide, again bending your toes backward and pushing out the heels. Hold the left toes with your left hand and push out the heels even more. Bend your body to the left and touch your head to your left knee stretching the muscles along the outer edge of the legs well. After stretching, keep a hold of the toes and shift the left leg a bit more to the outside. Repeat this procedure on the right.

Stretching legs 1




Stretching legs 2




Stretching legs 3






In the beginning, with your legs opened fully, you may not be able to touch  your toes. But if you continue practicing, you will be able to bend all the way to the right and left.

Exercise 3
Open your legs fully and bend the upper body forward so that your forehead touches the floor.  If you can do this, try to bend so that your chin touches the floor. This stretches the muscles along the inside of the legs. .

Bend and spread






Exersice 4

sit and bend 1



sit and bend 2

Now bend your knees inward so that the soles of your feet touch. If your knees rise a little in this position, bring both of them down so that they touch the floor. The muscles on the inside and outside of both legs will be stretched. Next. Bend your upper body forward so that your forehead touches the floor. If you can do this, try to touch the floor with your chin.

Exercise 5.
Sit seiza style with the knees slightly apart from each other. Rest one big toe on top of the other. Keeping your legs as they are, lie backward. Fold your hands and bring them above your head. Turn the palms outward and extend your arms completely. Twist the trunk left and right to stretch the abdomenal area. This exercise stretches the muscles of the upper thighs.

Bend Back

Those who cannot lie back all the way should stretch gradually, with someone else supporting their back. This exercise also stimulates the intestines. Persons with weak intestines can regain their health doing this exercise every day. These five are body softeners of long standing  in the martial arts. Different muscles are stretched by each exercise and they can all be done within 5 minutes. Those who are forced by work or study to remain sedentary can keep fit with this simple, daily five minute program.

7 thoughts on “Stretch the muscles”

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