4K USA Warm-up and Stretching for Splits: Flexibility Exercises - Video

00:03 neck warm-up
00:16 Side bending
00:40 Forward bends
00:56 Pulling your knees to your chest
01:15 circular knee rotations
01:38 stretching for twine
"In this video, we demonstrate the correct technique for performing leg raises for the abs. This is educational sports content aimed at improving fitness and strengthening core muscles. Follow the instructions carefully to avoid injuries and achieve better results. The video is created solely for educational and fitness purposes."

Side bending

"Side bending is an exercise that helps stretch the lateral muscles of the trunk, improving flexibility and mobility of the spine. It helps relieve tension in the lower back and helps improve circulation. While performing the bends, it is important to keep a straight back and take your time to maximize the stretching sensation. This exercise is ideal as a warm-up or as part of a relaxation practice. Perform the bends slowly, focusing on your breathing and the sensations in your body."

Forward bends

"Forward bends is an exercise that helps stretch the back of the legs, hips and back. It helps improve flexibility and relax muscles, which is especially helpful after sitting or exercising for long periods of time. While performing forward bends, it is important to keep your back straight and avoid sudden movements. This exercise also helps to improve blood circulation and relieve tension in the lower back area. It is recommended that you do the bends slowly, focusing on your breathing and the sensations in your body."

Pulling your knees to your chest

"Pulling your knees to your chest is a simple and effective exercise that helps relax your lower back and hips. It improves flexibility and circulation, and helps relieve tension after physical activity. This exercise is great for warming up before a workout or for relaxing at the end of a class. It is recommended to perform it slowly and deliberately, paying attention to your breathing and the stretching sensation in your thighs."

circular knee rotations

"Circular knee rotations is an exercise that helps improve joint flexibility and mobility. It actively warms up the knee and hip joints, which can help prevent injury and ease tension in the leg area. This exercise also helps to improve circulation and relax muscles after prolonged sitting or physical activity. We recommend performing it as part of a warm-up before your main workout or as part of a relaxation complex."


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00:03 neck warm-up
00:16 Side bending
00:40 Forward bends
00:56 Pulling your knees to your chest
01:15 circular knee rotations
01:38 stretching for twine