Exercises on the Swedish wall

The Swedish wall in its modern form was invented in the beginning of the XIX century, of course, by the Swede. However, previously such shells were used in Germany. Exercises on the Swedish wall have a wide range of applications:

• classes for children;
• LFK - with scoliosis ;
• stretching exercises;
• exercises on the Swedish wall for the spine;
• training for the press;
• initial training in rock climbing.

The main advantage of the exercises with the Swedish wall, and, in fact, it is this factor that keeps them at the peak of popularity for more than two hundred years, is their convenience. The Swedish wall can be placed with the smallest komorke and now, you have become the owner of a universal simulator.

Exercises

We will perform a set of exercises on the Swedish wall for stretching.

1. Back of the thigh and popliteal ligaments - we put one foot on the crossbar, the second straight, the nose looks ahead. Hands grasp the wall and with an even back we stretch forward. Belly we lay on the thigh, and the supporting leg is parallel to the wall.
2. Lateral muscles and coxofemoral ligaments - we become sideways to the wall, we leave the leg on the crossbar, and the body is unfolded. The toe of the supporting leg looks at right angles to the wall. We are drawing to the wall sideways.
3. We bend the foot on the crossbar and stretch the inner surface of the supporting leg. The knee should look up.
4. Hip ligaments - shoulders and hips are in the same plane, we turn to the wall with our back, unfolding the front leg. We perform squats on the supporting leg, leaving the back straight. The knee is located just above the heel, this will help to avoid injuries. If it's hard for you to do the exercises, just put your foot on several bars below, but in no case, do not "simplify" them by lowering the quality of performance.
5. Now we carry out all the exercises on the second leg.
6. Legs should be stretched daily, otherwise the effect will have to wait forever. Lack of time - this is not an excuse in this case, because this stretching takes no more than 5 minutes.