Volumetric shins often cause their owner inconvenience. Problems arise mainly when choosing narrowed trousers, jeans, as well as when buying shoes with ankle boots. To correct the situation will help exercises aimed at stretching the muscles of the legs.
Instruction manual
one
Squat, place your palms near your feet, try not to lift your heels high. With an exhale, lift the buttocks up, bend your knees, keep your palms on the floor. On inspiration, sit back in the starting position. Do 10 to 15 squats.
2
Stand, put your right foot forward, take your left foot back. With an exhalation, bend to the right foot, place your palms near the heel, do not bend your knees, the left foot is completely on the floor. Pull the toe of the right leg towards you, freeze for 3 seconds, then move your fingers away from you. Repeat exercise 10 times. Swap your legs.
3
Lie on the right side, bend the same arm at the elbow and lean on it, put the left along the body. As you exhale, bend your upper leg at the knee, grab the toe with your left palm, and stretch your leg up. Point the toe of the raised leg exactly toward you so that the back of the thigh and lower leg are exposed to stretching. Hold for 2 minutes. With exhalation, bend your left leg and lower it to the floor. Repeat the exercise with your right foot.
4
Lie on your back, bend your legs at the knees, catch on the socks with your fingers. With an exhale, straighten your legs without releasing them with your hands. Hold the stretch for 1 minute, then bend your knees, relax. Repeat the exercise 2 more times.
5
Lie on your back, lower your hands along the body. With an exhalation, bend the right leg in the knee, pull it to the chest, with your hands catch on the sock or lower leg, straighten the leg up. Pull the leg toward you without bending it at the knee for a minute. With an exhalation, bend the leg at the knee and lay it on the floor. Repeat the stretch on the left leg.
6
Sit on the floor, straighten your legs, pull the socks toward you, raise your hands above your head. With an exhalation, bending at the hip joints, lower the chest to the knees, put your palms on your legs. Hold the pose for 1 minute, then on inhalation return to the starting position.