Stand at the door frame in a small astride, one arm loosely lowered, the other straight and upright (at 90 degrees relative to the trunk) rested stably on the frame. Make the twist of the torso in the opposite direction to the extended side of the chest

Stand back to the wall at a distance, that with straightened arms, the hands (inner part) can be rested against the wall at the height of the loins. From this position, make shallow squat while stretching the muscles of the chest and shoulder girdle. During exercise, the hands do not change positions. Too deep and too quick lowering the torso can cause a shoulder joint injury. During this exercise, there is simultaneous stretching of both parts of the chest.

Stand in a small astride, with arm, of which muscles will be stretched, extended overhead, bend elbow so palm lands on upper back. Reach other hand over to grasp the elbow and gently pull elbow back and toward head. Switch arms and work on triceps of the other arm.

Kneel on the floor, with your palms flat and your fingers pointing back toward your knees. We stretch our arms in our elbows while stretching our biceps muscles. During exercise, the muscles of the inner part of the arms (wrist flexors) are also automatically stretched.

Stand with the legs apart, one arm straight out in front, with the other hand grasp the fingers, bend the wrist and point the fingers towards the floor.

Stand with the legs apart, we clasp the hands to touch the inside, fingers pointing in our direction. Stretch the arms with the elbows straight, stretching the forearm muscles.

Stand with legs apart. Cross one arm across your body, using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder, keeping the straight arm parallelly to the floor. Switch the arms.

Sit flat on the floor, knees straight, parallel, feet joined, rested on the floor, feet vertically upwards, or tucked towards the body (increases the stretch). Lean forward as far as possible, with arms straight and parallel to the floor towards the feet while simultaneously pulling the toes towards the trunk for better stretching of the muscles.

Starting position as in version 1 of the exercise, legs extended in the V, at approximately 90 degrees, lean forward by turns to each leg.

Stand with legs apart. Cross one arm across your body, using the opposite arm, pull the elbow of the arm being stretched towards the opposite shoulder, keeping the straight arm parallelly to the floor. Switch the arms.

Lie with your back on the floor with your legs up against the wall. Spread your legs to each side down the wall (trying to make a split).

Sit on the floor with legs bent in knees, feet joined by soles. Place your hands on the top of your feet, press the elbows against inside of the thighs and push your thighs downward. Press the forearms on the thighs to increase their spread.

Legs in much wilder than shoulders distance. Straight back, slightly lean forward. Shift your body weight to one leg bending the knee, the other leg is straight and switch sides, stretching the medial muscles of the tight of the straight leg.

Legs much wilder than shoulders distance. Straight back, slightly lean forward. Shift your body weight to one leg bending the knee, the other leg is straight and switch sides, stretching the medial muscles of the tight of the straight leg.

Sit on the floor (mat), with legs bent in our knees, the lower leg (tibia) rested on the floor, heels under the buttocks, feet straight - with the upper parts rested to the floor. Sit up, raising the buttocks, sit back, stretching our tibia muscles.

Stand on one leg close to some support (eg wall), bend the other leg in the knee and grab the toes, applying the rule of grip: left hand - left leg, right hand - right leg. Pull a bent leg maximally upward. Switch the legs.

To make the exercise, we need some support (eg, a chair). Kneel on two knees in front of the chair at a distance to ensure, that the forearm is held at the point of support. Cross your arms over your head, gabbing your elbows at the same time. Move your torso down, stretching latissimus dorsi muscles.

To make the exercise, we need some support (eg. door frame or vertical stationary bar). Stand with legs apart. One leg extended, the torso bent forward, grasp the support with one hand, the other hanging loosely along the body. Lean back without loosening the grasp. During this exercise, latissimus dorsi muscles are stretched.

Stand toward the wall, arms straight and placed on the wall at a waist level, hips folded until torso and arms are in a straight line – parallel to the floor. Lower your back, keeping your arms in the starting position.

Lie on your stomach on the floor, legs extended straight, legs extended straight touching the floor on the full length, the torso supported on the shoulders (the position is similar to the push ups). We move our hands towards the thighs, stretching the abdominal muscles.

Lie down on the floor with arms spread out broadly. Lift one legs and, by twisting the hips, move it to the opposite side at the waist level. The other leg remains at this time stationary on the floor. We go back to the starting position and then repeat with the other leg. Do a series of repetition of the exercise switching the sides.

Lie down flat on the back, on the floor (or mat). We raise your legs and upper torso upward so that our legs are vertically upward. The arms bent in elbows, support the hips. Lower your legs towards the head until knees touch the floor next to your head. Keep this position for a moment, then return to the starting position. Exercise should be done precisely, without proper control over the movements there is a threat of the injury.

Sit on chair. Bend over towards the floor as much as possible. Straight arms put under the chair and until you reach the floor. Lower your bend.

Put the bent our leg bent in the knee on a bench or a stool, the other leg straight. Straight arms pointing downwards. Lower your torso to the floor, systematically lowering it.

Lying flat on the backs, bend your knees. Grasp legs under your knees, pull knees towards your head.

Lowering a forward bend in standing position. Feet joined (or close together), arms straight towards the floor. The legs must be straight all the time, during the exercise.