STRETCHING THE LOWER BACK AND HIPS WITH A ROLL

I, Natalia Zueva, will demonstrate how to stretch your pear-shaped muscles and the inner and front surface of your thighs using a gymnastic roller.

Various factors such as a sedentary lifestyle and age-related changes can impact the suppleness of joints and muscles. To maintain long-term flexibility, mobility, and youthfulness, it is crucial to regularly stretch.

Stretching the biceps of the thigh can be done through statics and dynamics. In the former, the muscle is held in a specific pose for some time to maintain tension. The latter involves performing light and rhythmic tilts in small amplitudes.

It is essential to avoid over-stretching the posterior surface of the thigh to prevent injury. The muscles in this region are highly susceptible to damage, so it's important not to overexert yourself. Warming up and stretching before training is also vital for avoiding injury.