The best stretch for tight legs: Isolated stretch
Why: "This gentle method of stretching stretches the short, tight muscles," explains Irini Lambrou, gymnast-dancer. "Muscles work in pairs - when one muscle is tight, the other needs to relax.
For example, when the quadriceps are tight, the hind thighs are "inactive," that is, relaxed, and can be stretched and stretched safely. Each stretch is assisted by a rope and lasts only 2 seconds ".
Lay on your back. Bend the right leg and lift the left, keeping it straight, as high as you can.
Bend the left knee and put a rope around the sole, holding it by the edges.
With the knee bent at a right angle, keep the knee steady and lift the foot, stretching the leg completely. Keep your buttocks firmly on the floor. When you can no longer lift the leg, gently pull the rope to feel the hind thigh stretch.
Hold for 2 seconds. Do not let the knee bend abruptly when stopping the stretch.
Relax and repeat 15 times.
The best stretching for headaches: Physiotherapy
Why: Physiotherapy is an effective treatment for intense headaches characterized by persistent low-intensity pain in the forehead and upper neck.
This particular stretch relaxes the neck muscles (a tight neck often causes headaches). "It is important to focus specifically on the sub-occipital muscles in the neck, which tighten due to the forward posture of the head and are often the result of a squatting position in front of the computer," says Michalis Partsinevelos, a physiotherapist.
This stretching, three or four times a day, prevents tension headaches.
Try: Neck extension
Place your thumbs on the apples and the other fingers around the base of the skull.
Push down with your thumbs and up with your other fingers until you feel a gentle pull. Stay like that for 30 seconds and then relax.
If you experience symptoms of dizziness or blurred vision, stop immediately. If you have a tension headache that persists for more than a week, see your doctor.
The best stretch for menstrual cramps: Pilates
Why: Rhythmic movements and concentrated breathing in Pilates relieve cramps and tension.
Try The extension of one leg.
Lie on a mattress, with your knees bent and slightly open.
Put a folded towel under your head to stretch your neck. The pubic bone should be at the same height as the pelvic bones.
Inhale in the chest, Exhale, tightening the perineal muscles slightly, pulling them up, and the abdomen. Keep them tight always.
Inhale and then, as you exhale, hold your pelvis steady and bring your right knee to your chest. Inhale and grasp the knee with both hands, inflating the chest.
Exhale, stretching the left leg on the mattress, and then inhale, bringing the right leg inward.
Repeat the sequence five times for each leg. Do not stop when you are stretching - the movement must flow.
The best stretch to boost libido: Kundalini yoga
Why: "Circular breathing is the ideal way to increase your sexual energy," points out Eleni Petroulaki - Ivic. "If combined with pelvic lifting (see below), it opens and aligns the hips and pelvis, giving energy and vitality to the entire reproductive system," she adds.
Any exercise that increases heart rate has been found to boost libido, and Tantra teachers have used kundalini properties for centuries to stimulate desire.
Try: Lift pelvis with circular breathing.
He lay on his back. Place your palms on the ovaries, with the thumbs resting on the navel and the index finger resting on the pubic bone, creating a diamond-shaped shape.
With long, deep breaths, imagine that you are sending your breath to your genitals. With deep, nasal breaths, transfer this energy through the spine to the top of the head, slightly contracting the base of the spine by squeezing the buttocks.
As you exhale, relax and imagine the energy flowing down to the front of your body and back to your navel. Continue this cycle for 3-5 minutes.
When ready, bend your knees and bring your feet close to your buttocks.
With your knees slightly open, rest your palms down to the side and close your eyes. Stretch your neck, keep your spine straight, and, inhaling through your nose, lift your hips.
Drop all the weight on your shoulders and soles and exhale as you lower your back to the floor.
Continue to inhale by raising the hips and exhale by lowering them for 1-3 minutes.
