1. The stretching of the front

1a. Stretching of the front and relief of the spine supported on the floor with the ellbows

  
1a: Stretching of the front: Read a book on your stomach [1a1] or watch TV [1a2]

or on your stomach you can also write mobile phone SMS etc.

maintain the position at least for 2 minutes


1b. Stretching of the front and relief of the spine on the floor

1b. Stretching of the front and relief of the spine having the hands stemmed on the floor [1b]

maintain the position at least for 2 minutes


1c. Stretching of the front and relief of the spine while standing with knees forward, additionally stretching of the calf

1c. Stretching of the front and relief of the spine while standing with one knee forward, additionally stretching of the calf [1c]

-- hold on 2 minutes with the first knee in front (this varies depending on the person, which knee is the first)
then
-- hold on 2 minutes with the other knee in front


2. Stretching of the back

2a. Stretching of the back on a wall or tree at right angles

 
2a. Stretching of the back on a wall or on a tree at right angles [2a]

maintain the position at least for 2 minutes


2b. Stretching the back of the body using a chair putting the forearms on the seat at an angle of approximately 60 degrees

2b. Stretching the back of the body using a chair putting the forearms on the seat at an angle of approximately 60 degrees [2b]

maintain the position at least for 2 minutes


2c. Stretching the back with the hands on the floor at an angle of 10 to 20 degrees

2c. Stretching the back with the hands on the floor at an angle of 10 to 20 degrees [2c]

maintain the position at least for 2 minutes

Stretch the front side and back side daily - hold on for 2 minutes, and there should always be something "pulling" - because by this stretching new cells are formed in the muscles, tendons and organs.

And with these little exercises you will remain sportif also after 40 and inhibit shrinking in the old age.

Photo sources

1. Stretching the front side of the body
[1a1+1a2] Stretching the front side and relieving the spine by lying on your stomach and reading 1 book or watching TV: Photo collection from PowerPoint
[1b] Stretching of the front and relief of the spine by lying on the stomach on the floor:
from a video: 10+ basic yoga posts that will change your body in 29 days (orig. German: 10+ basic yoga posten, die deinen Körper in 29 Tagen verändern):
https://www.youtube.com/watch?v=wEA-S1C2OwM
[1c] Video: Yoga for Runners | Stretching After Running Outdoors | the best yoga exercises for outdoors
(orig. German: Yoga für Läufer | Dehnen nach dem Laufen im Freien | die besten Yogaübungen für draussen)
https://www.youtube.com/watch?v=0SWlA4TfKGU&t=183s

2. Stretching the back side of the body
[2a] Stretching the back of the tree at right angles: from the video: Yoga for runners | Stretching After Running Outdoors | the best yoga exercises for outdoors
(orig. German: Yoga für Läufer | Dehnen nach dem Laufen im Freien | die besten Yogaübungen für draussen)
https://www.youtube.com/watch?v=0SWlA4TfKGU&t
[2b] Stretching of the back side using a chair with forearms on the seat: https://www.namastyay.de/yoga-gegen-buerobeschwerden-4-uebungen/
[2c] Stretching the back side of the body with the hands on the floor: from the video: 10+ basic yoga posts that will change your body in 29 days
(orig. German: 10+ basic yoga posten, die deinen Körper in 29 Tagen verändern): https://www.youtube.com/watch?v=wEA-S1C2OwM

              


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