Растяжка ноги из положения сидя с прямой спиной
Sit on the floor with one leg stretched out together in front of you. The other leg is bent, with the foot sole resting on your inner thigh Tilt your pelvis forward to feel the stretch in the hamstring. Keep your back straight and long, focusing on hamstring stretch only without bending the spine forward. You can push your hands into the floor behind your bottom to stay tall and keep your chest up. You might also isometrically tighten the quadriceps and pull the toes towards you to actively facilitate relaxation of the hamstrings and calves.
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